Bay Run Sat 28th. Dec 2013

Slow run with Rob 9k around Bay run then quick solo effort for 7k at sub 4k's.

Christmas Day Cape Banks Loop

Tried my very best to set a PB around this circuit. I hope to get around in under 1.06. Perfect weather. Overcast with light southerly. Ran strongly to Lapa and was surprised to get to the bubblier in only 37.50. Timing must have been a bit dodgy previously. So that left 28.10 mins to go 6.3km's which is only 4.42km/min. But the first 7k had taken it out of me and made it back in 1.06.17. Its 13.2k all up but the first half has three beaches and lots of ups and downs. Great B2H training and I will have another crack at 1.05?? before B2H.

Bay Run Boxing Day 2013

Easy 8k run round the Bay with Rob. Then went to Rose Bay and ran three loops of Heartbreak Hill for 18k all up.

Airport Adventure Star Sun 22nd Dec

Ran with Tim, Dave and Paul. Steady pace of 45min to 10k. Then picked up a bit towards the back half. It was very warm and sticky. Constant water stops required. Able to run strongly to the end. Unlike other attempts at this course where I have bonked big time. Left knee very sore. Pain came and went through run.

Cape Banks Loop Sat 21st Dec

Out with Serena for a 10k walk and then the loop to Cape Banks in the heat. Fell in with a couple of young guys and ran strongly to Lapa. Then solo back home. It became very warm and I had to rest to cool down under a beautiful gum tree at the entrance of Namatajira. A resident came in and gave me a lecture on why it should be chopped down. Weird.
Made in back in 1.06.50.

Cape Banks loop - again Wed 18th

Rested Mon/tue. Legs very sore. But plenty of exercise at work. Ran as fast as I could. Came in at 1.07.00.

Hangzhou April 2013 - (Forgot to Post this)

I left San Diego on Monday morning after Amit kindly gave me a lift to the airport. The plane left an hour late so I missed my connecting flight in Beijing. Fortunately Beijing airport is incredibly well organised with helpful staff  and bilingual signs everywhere. So I was able to get a later flight and arrived at the motel in Hangzhou at 3am.
Honor was already in the room but was quite ill with Hangzhou belly. Somehow I got up at 6am and went on a wonderful run around the fabled West Lake. It was a cool overcast day and the total distance must have been about 15 km. It was a very interesting run where I discovered that Chinese are friendly, they love exercise, they are not self conscious.

This was the beginning of five wonderful days with Honor where we explored Hangzhou upside down.
The second great run I went on was up to the top of the ridge behind the motel. I arrived at 6.30am and was invited to join a stretching group of locals at the pagoda on top of the ridge. So for half an hour we gently stretched and I laughed at the many comments that were directed my way. They were in Mandarin so I just laughed along.
Then I ran down the ridge and back up again. Then I followed the ridge along to the Pagoda on the north end. The views from the ridge were magnificent looking across the West lake. There was a surprise around every corner from the ancient monastery, to the exposed cliff faces with ancient carved pathways, to the songbird groups who carry their songbirds in cages to the top of the ridge each morning and hang them in cages to sing.
My third run was on the last day and it was a big one. I ran from the motel up the Linyin ridge all the way to the Linyin temple on the summit. In the lower reaches there was quite a few people about but as I climbed became alone. As I moved along the top of the ridge the bell of the temple sounded. It was eerie and inspiring. For how many centuries had the faithful been called to prayer by that off tone bell.
On the summit the temple was crowded with people which surprised me, then I saw the reason, a cable car! I was soon on the long track to the bottom and feeling pretty good. At the bottom I passed through the manicured gardens of the Temple which was full of tourists. So I came to a T intersection, mmmmm... left or right? With my infallible sense of direction I chose left which took me into a tunnel! This was a two kilometre two lane traffic tunnel which went back under the mountain range I had come over. Fortunately there was an good foot path on each side of the tunnel and the ventilation was excellent. I enjoyed the tunnel and absolutely sprinted through there laughing and hollering.
Fortunately I understood where I was and knew that if I turned right after exiting the tunnel that I would go back to the Uni. I was getting tired and I had one good tumble on some rough road but the damage was slight.
After two hours I arrived back at the motel and then Honor and I went to explore the gigantic Hangzhou silk market.

Christmas Star Sun 15/12/13

Arrived late. Didn't start running till 7am. Pleasant run from the Spit to North Head along the Manly Scenic Walk. Great scenery. Fell in with a runner called Toby towards the end who is also entered in Six Foot. All up about 30k in 2.20. Funny thing is they had no maps left at the start so I just winged it. Turned out they didn't go along the MSW, but I think my route was better.

Cape Banks Loop PB Fri 13/12/13

I took four days off after last Sunday's Star as I was physically exhausted. My left knee hurt and my right heel was bruised. On Friday evening I made it out without much enthusiasm. I ran the high tide route and came home in 1.06.30 which is faster than ever before. I didn't run very quickly but the rest allowed me to push on without a rest.

Lap of the Lake STAR Sun 8/12/13

Ran with Jonathan a 50 yo Kiwi. He's fit and we kept a cracking pace to 18k when I had to make an emergency toilet stop at Warriewood Maccas. I lost touch with him and then ran back solo cutting off the Warriewood loop. It was beautiful day but quite warm. Left knee has started hurting. 28.5k all up in about 2.10. Tired at the end. I gave it a good crack.

 

Lifting Out the Motor Sat 7th Dec 2013

With Neil and Graeme lifting the seized motor out of the lifeboat

Lapa 11k Fri 6/12/12

Easy run along the road to Lapa and back. Arrived Lapa just on sunset. Picked up pace on return. Many people out. All in a good mood.

Half hearted Intervals Thu 5/12/13

Dropped Serena at the Spot at 7pm and then jogged down to Centennial. Ran 10 strides and then 5 intervals on the hill circuit. Stopped when it got dark. Slow jog back to the Spot.

Cape Banks Loop Wed 4/12/13

Tried to run it as hard as I could. Fresh N wind. Could only manage 70.52. Can improve on that.

Mt Alum Wander Mon 2/12/13

After stressing out in the motel room putting in a tender I escaped at 5pm and jogged up Mt Alum. The road has changed since my last visit and I ended up on a four hour scenic bush bash with the last hour in the dark.
Lots of fun and plenty of scratches from the lawyer vines. Not stressed when I got back.

On Sunday 1/12/13 I spent a great day in Seal Rocks with Neil, Mike and Brenda. Had a great dive at Big Seal . Finished up with a slow 25k run to Bungwahl and back.

Sat morning MLR 30/11/13

15k on the Cape Bank 3 beaches Loop with high tide variation at Little Bay. Gave it a good crack today and made it in 1.06. Perfect conditions . Cool, overcast with SE wind. Lots to see. No injuries or niggles.

Friday 29th 11k

Easy evening run to Lapa and back in about 50 mins. Earlier I chased rabbits around the empty block next to the office

Big walk with Serena Thu 28th Nov

Met Serena after school and we. Walk from The Spot to Coogee, Clovelly and then Waverly Cemetery and back to The Spot. Tiring but fun,

Cape Banks Wed 28th Nov

Magnificent weather. Light NE wind and 20 deg. Ran slowly via Little Bay and the coast. Feeling tired but kept going. Started having a few giddy spells and craving food. At Lapa I stole some sugar packets from the coffee shop and they were like jet fuel.
Within 5mins I was feeling good to go, and was able to stride out strongly.
I will have to remember that technique.

Bobbin Head Star

Hard. Started late and caught Mark and Paul at about 15k. Mark went short and Paul was going slow. So I went ahead by myself. Pleasant conditions but its a very long climb back from Bobbin Head. Coming up the torturous hill on Salisbury st near the end almost broke me. Finally caught Mike about 2k from the end.
Great food at the end. I ate so much I thought I was going to have a baby. All up 32k in 2.40.

Cape Sol Loop Sat 23/11/13

The big effort at last weeks Star took it out of me and I have been dead all week. I cancelled a couple of runs because of heavy thunderstorms this week. Really it didn't take much to keep this ground hog in its hole this week.

Made it out at 8am for a 15 k loop to Cape Sol via Lapa. It was humid. It was hot and sunny with more thunderstorms threatening. I ran the whole way but I struggled and when I came up Howe St I was in a whole lotta pain. Made it to the house and had to go straight inside and site down. No stretches. I guess this is what old age feels like.

Pymble Pushover Star

This run is super hilly. Only Mark and I turned up for 6.20 probably due to the cool conditions and rain. Tried to attack the hills but they kept coming. Made the old mistake of following some other striders who were going short. By the time I back tracked I had added a couple of k's.
Very glad when I made it to the top of the last killer hill and I was still able to run strongly to the finish. All up 31k in 2.40

MLR Wed Nov 13th

More of a stagger than a run. 15k down to Cape Banks/Lapa on a beautiful evening. Arrived at Lapa right on sunset. Last hill up Howe st was tough. Very pleased to finish.

Tue 12th Nov Tempo

Malabar loop with 1km sprints. I gave it everything was stuffed at the end.

Striders Internal Half Sunday Nov 7th

Struggled out of bed and got to Lane Cove late. Started with the last group of two who quickly left me behind.
Felt bad the whole first lap. I glanced at my watch 43mins for 10.55k.
It started pouring with rain but no wind.
When I finally made it up to Ryde Road the rain eased off and I felt that I had a wet sail and flew down the hill.
It was a strain but I kept saying "Form" and "Function" with each step and focussed on good foot strike and push off.
Its a great motivator catching people in a handicap race.
Finally I came over the line but I was so focused that I couldn't read my watch. So I don't know what time I finally ran.
After chatting to Mike, Stef and others I bumped into the "other" Stef and we ran another 10k along the LC course.
So 31k all up.
Then met up with Jan and Al at the Hunter Hill book fair and La Village cafe. Very pleasant start to the day.

Strides and Intervals Thu 7/11/13

Twelve 50m strides followed by 10 by 500m intervals around pioneer lower oval. Last interval in 1.38. Felt good in new Nike Lunarsomethings.

Somewhere

Meeting in Coffs so drove into the mountains towards Dorrigo when I had so time to kill.
Stopped on top of the mountain and ran along some trails. 10k including a big hill. Plenty of wildlife, goannas, wallabies. Peaceful.

Striders 10k Lane Cove Nov 2, 2013

The only 10k all year. Tried to run at 3.50. Lost about 10s going up the big hill. Didn't feel too bad the whole way. Reached 8K in 31.05 and finished in 38.45. So the last two k's were in 3.40. Felt good at the end.

Maroubra Fun Run 2014

New course was a little faster then last time. Set out at steady pace and maintained it. Came is at 31.19 for 8k.

The slowest run

So tired from lack of sleep due to a variety of reasons. Headed out to Lapa and back but ended up walking. Just too tired. Pleasant night after a hot windy day. Lots of people out and heavy scent of flowers in the air.
In the morning had an enforced run from office to home to get a car. Made it in just over 20 mins including running straight into the temporary fence in Heffron park for the Moscow circus animals.

Harbour views STAR

Start at Neutral Bay then tour up and down every headland from Cremorne to Greenwich. 30k all up with Shaun and Mark. Ran OK. The super intense period at work is hopefully easing. Made it out for several run to Cape Sol this week. Weight at 72.2kg.

Office - Eastlakes loop

Ran from office down wentworth and through Eastlakes up Gardeners and back to office along whatchamacallit street.
Ran well at 4min/k, but stopped occasionally and took a 2min walk break. Concentrated Watched a hockey game for 5mins at UNSW fields. Pleasant. About 10k all up.

Newcastle Plod

I have been very run down this week and missed the long run on Sun. With the family overseas my routine has been very disrupted.
In Newcastle for work and went out on a pleasant 10k run from Hamilton, up the hill through New Lambton then back down the main road to Hamilton.
Running pretty well but legs are heavy.

Recovery Run

No run Monday. But felt pretty good. No doms or niggles
On Tue ran 11k easy to Lapa and back. Felt good on pleasant evening but immediately fell asleep when I got home.

Sydney Marathon Sep 23 2013

Pleasant day. Ran with Ben as 3.15 pacers. No problem with the pace but I was tired at the end and sore. We had some good performances this year and about 6 runners stuck with the group to the end. Came in at 3,14.30.

Lead up to Sydney Marathon

Have fitted in runs where I can. But I have been feeling fit and strong. I entered Boston this week and the Bogong to Hotham. I also volunteered at the Centennial Park Ultra which was fun. This weekend I am pacing the 3.15 group in the marathon. That should be fun.

Coast Run Sun 8/9/13

Very weary after a 36 hour emergency repair but dragged myself out and plodded off toward the Bondi stack. After Maroubra the legs felt a little less dead and I started moving well especially up all the stairs. Fell in with one guy sprinting at Bondi and we ran to the top of the hill together. I think I almost killed him.
Then ran back down to Bondi and got a Frosty Fruit and party mix lollies.
Went up Bondi Rd to the Junction down to Centennial with another guy who I fell in with who had good speed on. Then around the park and down to Doncaster. At Kingsford I really started suffering as fatigue set in and I fought the urge to lay down and sleep.
Walked for a while and then plodded to Perry St and up to Malabar.
About 35k all up. Well stuffed and now having long bath.

Balmain Bungle Star Sun 1 Sept

Perfect weather for the first day of spring. Large but slow 6.20 group. I left the them behind on the first hill. Then I ran with a guy called Mike to the 20k mark where I slowed for a chat with Mike K. Left Mike after a k and ran alone from Cooks River to the finish. It was a challenge to keep the pace going as I had occasional bouts of diarrhoea. Yuk.
Ran strongly to the finish but pleased to finish. Total time 2.25 for about 30k.
Then met Janet at the breakfast and walked round the Bay run with her.
Got home and serena cooked me scrambled eggs for Fathers Day.

Rocks Push Star Aug 25th 2013

Perfect running weather. For once I was up on time and feeling fresh. I even arrived early.
Lots of banter amongst the six or seven of us in the group. Comfortable pace and we all stayed together till Woollomoloo when we broke up as we passed the 6.00 group.
I ran with another guy who set a brisk pace as we came back along Farm Cove round the Opera House and across the Bridge for a loop of Kirribilli. I felt the pinch coming back up from Neutral Bay but perked up again across the bridge. Completed the 31k in 2.20.
After a quick snack I ran across the bridge again to Neutral Bay and back.
About 37k all up.

Hard Week

I had a good recovery from C2S but I had many tough jobs at work this week to do more than a few desultory runs. I did have one great run from home to office via Cape Bank, Lapa, Botany Cemetery and then went diving with Neil and Greg on HMAS Adelaide.

City2Surf 2013

Jogged to the start with David on a relatively warm morning with light westerly wind. Started about 10 rows back and felt OK from the start. Went along at 3.52 pace to the Hill then 4.26m/k to the top and 4.06 for the final 6k. Finished in 56.41 which is 9 seconds slower than last year but 23 places better.
I enjoyed it and ran comfortably all the way. Especially along Campbell Parade I was able to hold a quick pace.
After a few chats with other Striders I jogged back along the coast to Malabar. Just a bit tired at the end. About 30k all up.
No ankle pain which was a bonus.

Sri Chimnoy Half Sun 9th June

Glorious day at Centennial Park. I enjoyed the run. It was all cross country. Finished in about 88mins. Had a low spell on lap 2 but finished running OK. Plenty of room for improvement. Still no achilles pain.

Parkrun Sat 8th June

Enjoyable run in 19.08. That's 29 seconds over my best and with my achilles feeling so much better I am sure I can get under that. Stuffed at the finish but recovered and ran the course again.

Mixed bag Wed 5th June

The last week has been a mixed bag with some excellent fast runs to Lapa with H and some lacklustre runs on the weekend.
Today was a record 41 mins for the 10.6k which included a drink stop and a couple of double backs
The remarkable thing that I realised last week is that my achilles soreness has gone. It has taken one year.
Possibly running in Nike Free's instead of the high heel Gel Nimbus has helped.
Whatever the cause it is much more enjoyable running now.

Harbourside Hike Star Sunday 26/5/13

Late again. Didn't get to start until about 6.35. So ran solo until the 22k mark when I met up with Dave and we soldiered on to the end. Hard but enjoyable on a crisp calm autumn morning.

SMH Half May 19th 2013

Entered at last minute when the organisers a sent me an email offering discount and preferred start.
Perfect conditions. Cool, still, sunny. Had a goal of running 4 min k's. Ran 10k in 39.30, and 14k in 56, 18k in 72 and then lost 2 minutes in the last 3 k to come in at 86.30.
I realised afterwards that I had been led astray by the positioning of some of the distance flags. No big deal.
I felt good afterwards. But some doms after the next few days.
On Tue night I had a late meeting at North Ryde. So I bought some cheap shorts and shirt at Mac Centre and jogged down the Striders Lane Cove course and back in the moonlight.
No run Wed/Thu and Fri a killer run to Lapa and back with H who is coming back to her best

San Diego - Cowles Mountain

After Boston I flew down to San Diego and stayed in the Best Western on El Cajun Boulevard. This was next to my old friend Adrienne and Amit's home. Together we had a fabulous weekend. The highlights were visiting old town and a great visit to Helen and Glen house and there beautiful kids in Pt Loma. On Sunday we were joined by Cindy and later we all went to see Paul Kelly at the House of Blues. it was a great time.
I managed one run up to Cowles Mountain but unfortunately the trasil to the top was closed for maintenance so it was strictly a road run only of about 15km. Pretty slow as my legs were dead.
I also had a great visit to Balboa Park with Adrienne and Kalyan.

Boston Marathon 2013

Stayed at the Indigo Wellesley overnight and  was  picked up by the Heart Break Hill Striders from the Woodland T Station at 6.45. It was a perfect still cool. clear day.
Three other Striders joined us. They were Phil, Louise and Peter. We headed to a big house in Hopkinton which is owned by a HH strider. About 40 Striders came in and she made us very welcome. Then she left for work. How generous.
I got about half an hours sleep and then stated to get my gear organised. There was a great camaraderie between all the runners in the house. Lots of chat about tactics and PR's. At 9am we got back on the Striders bus and went to a transfer area to board a school bus for the short trip to the start line.
I soon found my Corral number 3 and after the preliminaries such as the stirring national anthem and presentations to servicemen the race started.
It begins with a steep downhill and continues downhill or level to kilometre 16. My strategy was to get to 10 k in 42 mins.. I got there in 41.16 doing my best to slow down. I felt fine. Running conditions were as good as they could be.
The next 20k went past in regulation fashion. Right on 21mins a k. After 10k the distance signs were only in miles except for every 5k.
The crowds were huge and the cheering was loud to the point of painful.
The Wellesley College girls were out in force with lots of amusing signs and cheers.
The four Newton Hills were hard but I had been fortunate enough to drive the course with Frank the day before. That really helped me in budgeting my energy here. The hills are not steep and are separated by small descents but they are continuous, one after another right after  25kms of downhill. On the descent after the four hills at 35k I knew that I was starting to struggle.One of the features of this race is that because everyone in your corral has qualified with a similar time, as soon as you fall off your qualifying pace the field starts moving past you. Thats what happened from here to the end.
Along the final 7k of flat ground to the finish I knew that I just needed to maintain 4 min 30sec pace to go under 3 hours. But I was suffering. This is the spot where I stopped dead in 2007 with cold and exhaustion. Waves of runners started going past as I slowed. It seemed like it was such a long way to go.
In the distance I could see the CITGO sign which I knew was at about 40km.
The times so far were:
30k - 2.05.47-pace  4.11
35k - 2.28.36 - pace 4.33
40k. - 2.51.46  - pace  4.38
So that left 2.2km to cover in at 3m 42s to go under 3 hours, which was not possible. I gritted my teeth.
My time would have been slower except for the extraordinary cheering of the huge crowd. I heard "Go Alan" called out by Geoffrey and Frank and someone else called "Go Strider" and "way to go Sydney".
Finally I came in at 3.02.17 which was a pace of just 4m40s over the last 2.2kms.
The suffering level was right up there and I could barely walk after finishing.
The post race organisation was superbly done. There was lots of water, Gatorade, power bars, bananas and even a lunch bag provided.
Numerous helpers placed space blankets around me and offered me wheel chairs.I managed to resist but it was tempting.
I staggered  down Boylston St towards the Union Gym. Suddenly I was overcome with emotion when Geoffrey appeared at the side barrier I gave him a big hug. I couldn't help having a sob.
We staggered on together for about a kilometre to the gym where the HH Striders provided snacks, hot showers and massages.What a great group they are.
The shower was heavenly. I emerged fully refreshed and had a good chat to the other Sydney Striders who had all finished well.
Frank had also made it through the crowds to the gym and he guided us back to South Station where we relaxed and chatted to other runners in the food court until our train arrived. Several Bostonians approached us while we were waiting to ask about my race. There is huge local support for the event in a town which may be the greatest sports fans in the world..
The goodwill and enthusiasm of the Bostonians made what happened next all the more distressing and poignant..
After boarding the train, we made the first stop at the Back Bay subway directly under the finish line. Policeman with sniffer dogs passed through the carriage, which Frank said was unusual, and then  people started streaming in to the train and talking about an incident. Frank received a call from his sister Kathleen checking if we were OK because she heard that there had been an explosion at the finish line.
Several people near us on the train had seen the blasts but no one was sure what they were.
The ghastly details emerged as the train made its way back to our stop at Mansfield.
We witnessed were moving scenes at the stations as relieved families met their loved ones getting off the trains.
Once we were home Frank, Geoffrey and I watched the news feeds together in silence. We realised that the second blast had been in the exact location that they had been cheering one hour previously.  I realised that many of the people who I had heard cheering me along the finish straight may now maimed or dead.
I don't have the eloquence to put in words my feelings that evening but  lot of tears were shed that day by me and probably all Bostonians and decent people everywhere.

Training in Boston

Arrived late Mon 8th. Tue did a 12k return to Mansfield for supplies. Thu did a stiff  10k ret to Foxboro. Fri no run. Sat an easy 14k around the F.Gilbert State Park. It was freezing. Must get gloves for marathon. Feeling well.  Ready to go.

Back in Boston

Arrived late on Monday 8th with Geoffrey. Picked up by. Frank and Susan at the airport. Staying at there beautiful house in Foxboro. The flight was a brutal 20 hours.
Lovely weather. Cool and sunny. After breakfast with Frank and some shopping, I fitted in a brisk 12k. Felt ok.

Kim Jung-Un is ruining my marathon preparation

I didn't really care about the Korean marshmallow imitating Austen Powers ever before...but when he disrupts my training then I am gonna get angry.
Suddenly at GI there is a big flap about mobilising ships right now which has meant lots of overtime and weekend work, and no spare staff to do our routine work which has fallen to me.
So today I had to miss the Lane Cove 10k and settle for a 5k sprint to the office.
Then spent the day diving off Cape Bailey where conditions were exceptional. The current was 1/2 knot behind us, vis 15m and water 23 deg. 4ea dead calm. It doesn't get better so that's some consolation.
But in the words of Kim Jong Un "we know what you are up to, you western dog, and we will stop your evil marathon plans using our very secret wobbly legs laser."

Thu 4th April Sprint to Lapa

Started work at 2am on a rainy day in Sydney. So at 7pm when I was free to run I was feeling flat. But as soon as the legs started moving I felt better. Increased speed through the run and ran all the hills well. Had one full speed sprint along Matto High. Finished off with stretches and push ups. Feel pretty good. Achilles 8/10. 12k total.

Wed 3rd April MLR

Up at 5am to run before work but a thunderstorm suddenly bucketed down, Tried again at 7pm. Ran down the road to Lapa then back to Fitzgerald and up Malabar Rd. About 15k all up at a slow pace overall. Took a couple of walk breaks when the rain stopped and had some mental and physical quiet time. Knees and achilles are feeling good.

Graveyard Run Mon 1-4-13

Cool dark morning with light rain. Spur of the moment run. Interesting twist on old favorites  Met up with Heidi and we powered around the 13k's in one hour flat. Very satisfying as its the fourth hard run in a row. I felt I was going particularly well up the hills and my rythym and breathing was very even. Encouraging.

Western Wanderer star Sun 31 March

Arrived a few minutes late so set off to chase down the group in the pitch dark. Missed a turn and went over approach the Gladesville Bridge not under it. Pushed on hard to catch the group. Finally going around Drummoyne I heard them behind me! Somehow overtook them in the dark. I was in my stride now so I kept pushing on.
I started feeling very good and soon caught Mike at Hen and Chicken and Andrew at Breakfast Point. Didn't stop to chat as I was "on a mission"
Started feeling the strain on the route back. Achilles sore but runnable.
Hung in there to come in at just over 2 hours. Not as stuffed as last week.

Parkrun 30-3-13

Very stiff and tired but determined to do it. Ran first k too fast in 3.35 and paid for it. The hill bonked me but I recovered to chase down and overtake about 6 to finish 10th in 19.09. One of them was Pat Farmer. Very slow time. Best here is 18.40.

Cape Run Fri 29-3-13

Fast run to Cape/Lapa with H who texted me as I was putting my shoes on. Magnificent sunrise with shafts of light heralding the dawn through the clouds. Cool with no wind.

Cape MLR Wed 27-3-13

Left at 7pm just on sunset. Caught a guy called Steven just past little bay and when he heard me behind him he took off. But he soon slowed up the hill to the graveyard. Had a chat a I left him at the Cape. But his dog came with me all the way to Henry Head!
Tripped over in the dark on Henry Head but fortunately fell onto soft grass. Lay on my back for ten minutes looking at the stars. They were just becoming visible as twilight faded. Then the full moon rose over the ocean and created a wonderful, mysterious light to run through the forest track to Congwong Beach.
Finished off strongly to Malabar.

Airport adventure STAR 25th March 2013

After another exhausting week I made sure I got to bed early. I was still very sleepy in the morning.
Warm calm day. Still dark when we started. Ran with veteran Strider coming back called Dave. We set off at a cracking pace and caught the 6.10 group at Dolls Point. Pace about 4.07.
Had a toilet stop at 11k and guts were bit upset after that. Overtook 6am group including Mike before the sports oval at Sylvania Waters.
Picked up Victor (who I paced at Sydney Mara last year) at Princes Hwy. I slowed down here as I was leaving them behind. I had a low point at Carrs Park when my guts played up and I walked for 50m. Then ran OK to finish. Felt pretty buggered.
All up 30k in 2.20. Left achilles a bit sore but OK.

Mixed week

Worked sat and then sun everything caught up with me and I could only walk the long run with a few jogs Totally zonked. Worked all night at office and flew to Roma at 6am Monday then stayed in Taroom. Had a 5k run along Dawson River in evening. Slept the sleep of the dead that night.
Next day dived all day fixing a dam and flew back to sydney arriving at 10pm.
Wednesday was going out for MLR but zonked out on lounge.
Thu ran strides at Pioneer the 5 by 900m at top circuit. Slow times of 3.25, 3.24, 3.22,3.22, 3.24. Very slow best here is 3.05.

Ten by 500

Its some sort of small miracle that my big weekend in the mountains seems to have cured my ankles.
I had Monday off and then an easy 10k to Lapa om Tue.
One Wednesday I was zonked and just watched the tele!
Tonight I did a warm up of strides for three k then 10 by 500m around lower Pioneer Park.
I didn't time them. Probably around 1,50.

Uni Rover Trail Hike Sunday 10th March

Ed and I set out at 7.30am  for the 10k hike to Spinebenders Ridge via the Uni Rover trail. Neither of of had been on the trail before and it took a bit of map reading to stay on course. There was no discernible trail until we got to the ridge. Then it was marked with silver squares nailed to the trees.

The featureless Plateau

Ed after climbing Spinebender Ridge

                               The mysterious flag

At Spinebenders Ridge we plunged down the slope mostly on our asses. It is well named. Eventually Ed rested up on a log and I kept going until I eventually found what I was looking for marked by a little orange flag..Time was short so we couldn't hang around and investigate/

I have never seen so many leeches in my life as on this ridge. What do they live on when they don't have a human to suck on. At  one stage I was pulling them off my shoes as fast as I could before they got on my skin but I couldn't keep up.

Another attractive feature of the ridge was the stinging nettles which fortunately didn't affect me as much as Ed.

I have rarely seen an area with more dead branches on the ground as the plateau which led to many many trips. The worst was when a stick would catch the toe of your shoe and then the other end dug into the ground.

Its sounds awful but I loved it.

Six Foot 2013 March 9th 2013

This year I had a great time at the Six Foot Track. I travelled to Blackheath with Michele, Serena and Ed and stayed at a motel. We had a great meal at the Italian across the road and then an early night.
Next morning Ed gave me a lift to the start we I caught up briefly with Mike. It was a cool, clear morning. Perfect conditions.

4.39

Before the start I had a 2k warm-up, a gel and an Up and Go. I felt pretty good.
I decided to try and match my times from 2009 when I ran my PB of 4.39. I really didn't know how I would go not having done a competitive run for at least six months.
I deliberately stood in the middle of the pack because I did not want to be part of the stair crush.
There was a big queue at the stairs and we mostly walked down them.
Started jogging easily down to the road. I was enjoying the cool forest and realising that I wasn't suffering. No ankle issues. But I could feel the need to visit a loo.
Going down to the river I was mostly by myself. I overtook a few and was overtaken by a few.
I felt very happy. The river was running strongly and the rope was needed.
I crossed the mat at 86 mins.
I had to make a visit here to the camp ground loo. What a relief.
I had second gel here. Also tried to keep a lolly in my mouth all the time.
So up the Mini Mini saddle I go. I notice immediately that no one seems to be running. I settle in too a slow and steady jog. I made the top without walking at 2 hours. I overtook a lot of people. Satisfying.
Then down to Alum creek at a steady jog. The many creeks were refreshing to slosh through. Then the Pluvi, how far could I run? I ran up the first third then walk ran the rest. On top at 2.47.
The Black Range was enjoyable. Especially as I realised that I didn't feel very tired. I just jogged along enjoying a few chats and concentrating on an efficient stride.
Arriving at the Camp Ground feeling fresh was satisfying. I ran all the Deviation except the last mega hill. I made it about half way up and felt the pinch and the start of cramps in my quads. I caught up again with Brick at the top who was having a great run. We traded places numerous times after that.
We ran together to the cabins where I pulled ahead up the hill. I was suffering a bit now but still running evenly. I think I was there at 4.15.
Finally reached the downhill. I was overtaken here by several people including Brick who had the down hill technique perfected. Good luck to them I thought.
Finally down the stairs and across the line in 4.39. Exactly equal to my PB.
Just felt pleased with my run and having no injuries. Went back up to the top of Mt George to come down with Mike.

Mike coming down Mt George

We had a pleasant cold beer afterwards and then Michele, Serena, Ed and I drove up to Boyd River camp ground and ate a big dinner of sausages, eggs, potatoes and cous cous. Yum. Ed and I also went for a walk though the swamp and cut our feet up on sedge grass. D"oh.
All in all a happy day

Solar powered Tue 5/3/13

One of those terrific days where I had overflowing energy.
Got up and out at 5.30 and walked 6km along the coast. I had a great view of the sunrise.
Then went for a great dive at work capping the Desal Risers. So good to be out of the office.
Then went for a magnificent sunset run south along the golf course south for 10k. Really felt super on the return leg with the suns rays dying in the west.
The ankles were a 3 on the pain level. I'll take that.

Monday 4th March

Easy 8k along golf course. Lovely evening at the end of the southerly and rain. Almost no ankle pain. Woohoo!

Cape run and return Sun 3rd Feb.

Pleasant run at 6.30am into the SE gale along the coast. Ran OK to Lapa and onto Matraville High when I bumped into Heidi coming the other way.
Had a great catchup as we ran back to Lapa and back. Ankle sore but manageable.

Six foot is only a week away! Sat 2nd March

Its been an up and down week.
Runs on Mon, Wed and Thu. Thursday was the best run. A trouble free quick 11km in the rain and wind to Lapa and back along thee road. felt strong and very little ankle pain. Rested Friday for a good crack at Striders North Head but my left ankle with stiff and sore so instead I had a leisurely 5k with Greg L and then 5k by myself.
I really don't know what shape I am in. I will find out in one weeks time that's for sure

Slow run to Lapa Mon 24th Feb

I couldn't run sat/sun due to the left achilles. It wasn't too bad tonight so I went on a very slow run to Lapa via Little Bay and the golf club road. Feeling pretty good by then so came back a bit faster into the fresh northerly. Very humid and sweaty.

Cape Run Fri 22nd Feb 2013

Very very tired but determined to run so after dithering till 7pm finally headed out. Slowly at first and picked up speed and strength along the way.. Overtook a few other runners which always gives me a boost.
It was blowing fresh from the south east so I ran into it on the way out and behind on the way back.
Only bad thing was that I felt a little strain in the left achilles on the way up Howe St. Its next morning now and its tender.

Cape run Wed 19th Feb 2013

I am really enjoying the repetition of this regular run. Its great to be able to compare each run to the last. I have definitely felt myself getting stronger.
My fastest time is 65minutes for about 14k. There are three beaches, lots of grass, woodchip and 5k of road.

Honor's party

Honor's 21st/farewell was on Sat night (15 Feb). It was a Harry Potter theme complete with floating candles and run through brick wall.
It started at 7 and dancing continues till 11.30. Last guests left at 1am.
I didn't wake up till 10am. I was completely zonked all day. Didn't run despite it being a beautiful day.
Had best of intentions Monday but came home at 4pm and fell asleep.
Same Tuesday!I have never been so tired.

Slow cape run Sat 16th Feb

No run for the last two days as I struggle at work and Honor's party preparations.
Pleasant but humid morning with very few people about. Along the coast to Cape Sol. Found a small blue tongue near the pistol range. It had two ticks in its head.
Then on to Lapa via Congwong and home. Feeling tired but OK. On the last hill up Howe St a bike rider overtook just before the bottom of the hill and I couldn't help myself. I started sprinting and overtook him just before the crest.
Then jogged along the flat pretending not to look knackered. Good fun.

Great Run Wed 13th

Super run along the coat to Cape Sol/ Lapa and back up Anzac. Wonderful cool weather and sunset Never felt like stopping and really put some speed on in the "surge" areas. Good to be able to back up after yesterday. Icing and stretching the ankles really helps

Malabar - Coogee return

Dropped in at Amy's to deliver an invitation and got locked in her fire stairs! Then along the coast to Coogee beach picking up the pace. Stopped for a drink on the beach then slow run up to the Spot and then straight down Anzac at increasing speed to home.

Ups downs and but carrying on

I have learned to accept the sore ankles now. They will never be better so I have developed a strategy to keep them under control.
First- stretch before and after the run
Second - warm up over several kilometres
Third - go easy on the hills
Lastly ice the ankles as soon as I finish.

Stiff in all the wrong places. Wed 6-2-13

Started off like a robot but I was determined to keep going. This run crosses three beaches and many hills. Went Little Bay/Cape Sol/ Pussycats Beach/ Henry Head/ LApa circuit/ Namatijira Hill/ up to Beauchamp St down Malabar Rd to Maroubra and then up Broome St, around Malabar Bay then up Howe St to home. Just about karked up Howe St. I hope no one was watching. All up about 18 k in 90 minutes. A tough run. Hopefully a good 6ft simulator.

Long Run Mon 28-1-13

Monday was a public holiday so a bonus running day. It was raining but not cold and only light wind. Not bad for running. Headed to Cape Solander along the coast then to the Botany graveyard. Stopped and walked throught the graveyard which is always interesting. Especially the twin headstones of which only one side is completed Is it because the widow remarried?

Consistent Running Tue 6-2-13

I have managed to run together a string of good solo runs without getting injured. While my ankles have been sore, they are not getting worse. I have been concentrating on the Malabar/Cape Banks/Lapa circuit with a few variations to keep it interesting. Usually I have been going about 7.30pm and getting back from 9 to 9.30.
We have had all sorts of weather from glorious sunshine, to thunderstorms, drizzle and freezing wind.
This circuit is over a variety of terrain with constant rises and falls so I am hoping its good six foot training. One big advantage of the solo runs over the same terrain is that it allows you to easily compare your fitness. Its a great feeling as you realise that you have made up a hill without struggling, when last week you fell in a heap.
Enjoying running now.

MLR Sunday 27th Jan

Planned to run the Star but the rain was beating down at 5am so I decided to run locally. I was very stiff and heavy after the week on the boat, so I only managed 15k to Cape Solander and back at a slow pace. It rained all day.
The good news is I had almost no trouble with my ankles.

Run sail run sail

I have spent the week sailing the James Bourke down the coast. I have had some great impromptu runs At our stops.
Run 1 on Monday 21st Jan was 10k from Port Macquarie marina to Findleys beach and back. Started slowly as the sea legs wore off and was able to come home strongly
Run 2 on Tue 22nd. We arrived Forster at 6pm and I ran straight out of town and up to the top of Cape Hawke. Very surprised that I found the energy to make it. A magnificent run arriving at the top of the steep climb right on sunset. Then ran down and did shopping a Woolies and carried it 2k back to boat. 20k all up.
Wed 23rd found us in Forster all day with mechanical and weather issues. Did a 10k circuit around Forster/Tuncurry going from one shop to the next for parts.
Thu 24th no run. Spent the first half of the day recovering from the thunderstorm and gale we encountered off Boomerang Beach. Sheltered in Seal Rocks till. 1pm when we set off for the 24 hour run to Long Bay.
Now finally reaching sydney on Friday.

At Sea

No running today as Neil and I head down the coast in the lifeboat "james Bourke". Running on autopilot straight into southerly so we are braced against the gunwhales. Its a bumpy ride.

Abandoned run Wed 16-1-13

The long run on Tue caught up with me today. Just felt dead, and when I finally ventured out at 8pm I couldn't run. So I had a pleasant walk and surprised the family by coming in early and NOT covered in sweat as usual.

Malabar-Cape Banks-Lapa Tue 15/1/13

I started out to do just 10k but it was so pleasant I took the long route. Didn't start till 8pm, just a s the sun was setting maginificantly. It just became dark as I reached Lapa. Surprised legs felt OK.

Cycle and run Mon 14/1/12

One hour cycle class then 5k at 4min/k on treadmill

Tourist Trot Star Sun 13th Jan

Just missed 6.20 group and almost caught them then had to make emergency stop at the loo. By the time I restarted the 6.30 group were in sight behind me. Eventually the caught me at Crown St. Took a short cut with a few others and found Mike on the other side of the bridge. Had a nice catchup until the 6.20 group caught us at Luna Park and I joined in with them to the end. A bit stiff walking to the car but otherwise OK.

Malabar to Maroubra Gym and Back Sat 12th Jan

Had planned to run at Quarry Rd but Nat parks closed all parks due to fire risk. It was a very warm morning Left the 5k run to the last minute but did it in 18mins then did 45min cycle class and then run back via Maroubra Beach. My ankles have greatly improved.
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Malabar to Little Bay and Back Fri 11th Jan

Just a short run on dead legs Helicopter Base and back then great swim at Bondi with Neil and some terrific body surfing. In the water so long that I cramped up.
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Malabar-Cape Banks-Congwong Beach-Lapa Loop

I ran this loop on Wed 9th and Thu 10th. Both times without struggling or too much ankle pain. so things are looking up.

Ryders Ridge Loop Mon 7th Jan

I had a great run/walk/crawl by following the fire trail called Ryders Ridge Rd directly up the hill behind the guest house in Tawonga. It eventually emerges at O'Sullivans lookout after a very steep climp which saw me on all fours at times. Then a great run down the hill to the house. Felt pretty good

Pre Hotham

I was very uncertain whether I would front the start line at B2H so I was pleased when it was called off. My achilles on both legs have been so sore. Two days before I had a great run though from Tawonga to Dams Road the up to Mt Beauty and back to Tawonga with no real issues so I had decided to start.

Bogong to Hotham 6-1-13

The event was cancelled due to the heat wave. Phew, that was a good decision as it was hot, damned hot! I was staying in Tawonga with the family and the temperature in the valleys went to over 42 degrees.

On the day Honor and I set off at 4am to hike to the top of Mt Bogong. It was against Honor's better judgement but it was cool weather on the summit and spectacular views as the sun rose.

Honor got runner's high and we ran down the last half of the descent. Cool Day!