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.