Sat 23 Dec -Parkrun

Finished off a hectic week which I fitted in several runs to work.
Held on on Parkrun a bit better today to record 20.00. Plenty of room for improvement.

Sat/Sun Dec 17/18

Sat - Parkrun 20.12. Very hot and steamy. Back feeling better. But very tired. Came close to giving up. 20mins 12s

Sunday- early 10k run along golf courses. The Graham Christmas.

Sat/Sun 10/11 Dec 2016

Park run at Kamay with Neil. A little better then last week. My back hasn't been as sore.

Ran down to the course and finished in 20.09 in tenth. Can do a lot better. Ran home slowly via Cape Banks.

Then ran Xmas star with Striders. Ran Spit to Manly return with a nice swim at Manly. That helped my back.

About 20k.

Randall's wedding in the evening.

Sat/Sun 3/4 Dec 2016

All week I had been laid low by gastro and a strained back. I saw Anne Lise the physio and tried to take it easy. So no running until Saturday.

Started with a swim across the bay and back then a quick run to the office. Then rode to Centennial and did six laps 24k at 31.1kmh. Fell in with a guy called Mike and we rode side by side, He was an American banking expert who is consulting in Sydney for a while. I had to pull out after lap 6 when my calves started cramping.

After a stretch rode back home via La Perouse. Fairly tired at the end and my back was very sore. 

On Sunday I couldn't run but walked to Eastgardens via Laperouse (12k) then ran home. Managed the 5k in only 18.53 which was a bit surprising since I was carrying a bag of Lebanese bread for Serena. Back very sore again so I laid around for a few hour with ice packs on it.

Parkrun Sat 26/11/16

I had pulled a muscle in my back on Monday so had been taking easy. Then on Thu I got gastro. Blah!
Still I felt 90% on Sat morning so I jogged down to yarra Bay for the new Parkrun.
After speeches from the local member and the Mayor, we were off. I felt OK but very stiff. Struggled in the last k and two runners went past.
Ended up in twelfth in 20.46. OK Given the drawbacks. Then walked to office. My back was too sore to run.
The next day I was completely stuffed and had to just lay down al day.

Cooks River STAR Sun 20/11/16

Somehow made it to a Star run. Only the second this year. I was a few minutes late but soon caught up with Darryl out the front and then trotted along at his pace.
It was a still morning but a little muggy and I could feel myself becoming dehydrated.
We cruised along at about 5min k's gradually our group getting smaller till it was just Suzanne, Victor and me.
After 25k I was suddenly feeling it staggered the last 5k home. I had to take 10mins sitting down to recover.
The longest run for a year. No ill effects except fatigue.
Great catering and camaraderie at the end.
I will try and do them more often.

Solid - Sat 19/11/16

I did no running since Monday. I was just exhausted and slept a lot.
This morning I walked around Centennial with Serena who was in a very pleasant mood. The I ran to the office in only 20mins and felt great. Later I ran to the Spot and saw the blood thirsty movie the Accountant. The moral of the story "every autistic kid is a genius, and every Accountant must carry a Glock"

Ulladullla Bush Run Tue 8/11/16

Ulladullla Bush Run Tue 8/11/16

KIngs Point - Warden HD - Burrill Lake Sun 6/11/16

Lazed about till midday and then ran 5k to Warden HD Lighthouse. A pod of humpbacks were putting on a show just off the headland. It looked like a mum and two calves.
It's remarkable that whales generate so much more income now they are not hunted than they did as oil and whale meat.
I carried on along the beaches to Burrill Lakes. When I arrived at the narrow entrance bar the tide was racing in so I dived straight and and swam the short distance to the southern shore.
I lovely way to end a great run. Then went to the IGA and got a large Hazelnut Chocolate and scoffed it.
Just a magic day.

Meroo National Park Sat 5th Nov 2016

I am in Ulladulla for work. I set out from my motel at 6pm to follow my nose through the Meroo National Park. Perfect cool sunny weather.

I headed to Woodstock road 5k away intending to turn around but instead I started heading up through the Park.

A large hazard reduction burn was taking place and quite a few RFS trucks passed along the road and many trees were gently burning on the steep slopes along the way.

An RFS chopper was dropping water right next to me at one stage. 

The forest was a bit smoky which gave it a mysterious dreamlike appearance  as the sun set.

I intended to cut across to the lake on a side road but a rather savage dog caused me to retreat and continue to the top of the hill. At this point I had come about 15k and I had a choice of continuing for another 20k through Milton or go down a dead end fire trail which terminates at the lake. So I would have to swim it.

No worries I thought but I would have to swim side stroke to keep the phone dry and above my head.

It was a very pleasant run along the fire trail and I got a good look at a male Lyre bird.

The lake was a pleasant swim of 250m and I had no worries with the phone.

All up 26k in a bit over 2 hours. Very enjoyable.

The first 15k was uphill all the way

The lake was a pleasant dusk swim

Smoke create a hazy dreamy twilight

Maroubra Saunter Sun 30/10/16

After an intense three days in Ulladulla I staggered out of home at 7am for a run.

It quickly turned into a walked I eliminated the fatigue from my legs of several days of heavy work and diving.

I went via Maroubra Beach, Torrington, Coogee Cemetery, and Gardeners. Finally started running at Mutch Park and then all the way home.

A beautiful day with lots of flowers out.

Mollymook Ramble Fri 28/10/16

In town for work on the Burrill Lake Bridge. Ran from the Motel (which I am sure owned by the Bates family) on the highway down to Mollymook beach and up to Bannister Head.
Came back the same way but took a "shortcut" up to the reservoir which added on a few km.
Felt good. Ran strong. About 10k

Maroubra Fun Run 23/10/2016

Jogged over for the start at 9.30 and met Neil on the way.

A very friendly crowd of locals with the usual stirring pipe band. Elke, Lily, RIki were there to run for their school.

Just missed a big pile up at the start. Settled down to approx 4 minute pace. Feeling very sluggish. Still stuffed from Monica's roast lamb the night before.

There was a fresh southerly blowing which made the run up Malabar road difficult. I found I was gradually overtaking but not being overtaken.

The second run up Malabar road was a big struggle but I was still overtaking people.

On the last run down Broome St to the finish two younger guys went past down the steep hill but I was happy to let them go and save my knees.

Came in at 33.40 and quite happy with that. First in age group.

Heathcote to Grays Point 20th October 2016

I was on the way back from Port Kembla with some employees and bailed at Heathcote. Ran along the beautiful track to the river then to Audley and up the Honeymooners track to the station and on to Grays Point.

Then had dinner with Sas, Dave and Dave's Dad Maurie from Ballina. 

Very enjoyable. A lot of wild flowers out.

Moreton Island- Blue Lagoon to Bulwer return

> It was a tough run but fascinating. Lots of wildlife and wonderful solitude. Undisturbed heath land and sclerophyll forest.
>
> Saw Scrub Brush Curlews, numerous Eastern Brown Snakes, several Carpet Pythons, lots of finches, Oyster catchers and Sea Eagles as well as dolphins and frisky Humpbacks. Just a great place.
>
> I was stuffed at the end. The sand kept filling up my shoes and causing blisters. Still I enjoyed it.
>

Hornsby to Pearl Beach Ride

With Graeme and David we met at Hornsby at 7.30 and rode up the old highway to Pearl Beach. We rode to the top of the ridge Above Pearl Beach to see the many Waratahs.

A great workout. Lunch at David's place at Pearl afterwards.

Centennial to Bondi Return

Ran from Centennial to Bondi and then swam 500m with surf club. Felt good all way

Centennial best time

8 laps 30.17km 56.05mins

Drawing Room Rocks 3-9-16

I was in PK for urgent callout and finished by 12pm. So I drove down to Berry and ran the short distance from the car park to Drawing Room rocks.
It is an interesting but short climb, about 3k. The top section is through tea tree scrub. The view is well worth it.

Bondi Return Sun 28th Aug

After a week of no running or even exercise due to work I crawled out of bed to see a magnificent daybreak.
I first of all ran to Maroubra and had a cup of tea with Mike and Brenda who were in town for the morning.
Then I ran along the foreshore to Coogee the Bronte and south Bondi. I had no plan I just followed my nose.
It was one of those magic days when all good things seem to be just around the next corner. Neither too hot or too cold, too windy or too still, too bright or too dull, and the thousands of people out enjoying it were universally in a good mood.
I continued up Bondi Road and then back along Carrington Rd, up the hill to the Spot where I treated myself to a heavenly Frosty Fruit and Black Fruit Pastilles.
I then ran strongly to Duffy's Corner where I walked for 100m due to cramps in my left calf. It went away and I jogged back along Prince Edward.
I was pretty sore all over at the end especially me left knee but I had a great time.
It's wonderful to be able to run wherever I like.

C2S 14th Aug 2016

A return after two years absence. With limited running recently I set a goal of just getting under 60mins.

I travelled in with David B with Seaman Leamon and the Elk from Malabar by car. We parked at Bondi Junction and caught the train to town. This proved to be a very efficient method. I was at the start of the red group at 7.20 having left Malabar at 6.20am.

Weather was perfect and the start very well organised. The Veronica's managed to liven up the crowd as DJs. Even the announcers were entertaining for once. From the get go I felt tired but no particular issues. I ran without a watch, just judging my pace from experience.

Heartbreak hill was a struggle and the clock said 32.40 at 7k. I tried to concentrate on even pacing knowing that the second half is always faster. I knew I would get a big pace bonus down the long hill to Bondi. And so it was.
Passing 10k the clock said 43 mins so I had 17mins to do 4K. Certainly achievable. So far nothing was really hurting.

The course has changed on Campbell parade since last time. Instead of going to the far roundabout, it doubles back and enters the beach area from the north.

As I approached the line the clock just ticked over 60mins but my chip time was recorded as 59.50. Nice one.

I then ran up to the buses and caught one back to The Junction and then a train to Kings Cross. Perfect timing as Honor and Serena had just reached the tunnel as I got there. We then had a very pleasant walk together in magnificent weather to Bondi taking about 2h35mins.

We continued around to Bronte where I had left the car the previous night and went in for a very refreshing surf followed by fish and chips.

All in all a great day.

Better runs Sat 5/6th August 2016

It poured rain through the week and personal issues and work kept me from much time on the road.

Fortunately I got to the gym on wed for cycle class and ran 15k sat and 20k Sunday.

Saturday's run was to be 3 beaches but the soggy ground required me to stay on the road. So I did the Lapa - office - home run

Three Beaches Sun 17th July

Run solidly. 6 mins off best. Ran all the hills.

Anzac Day Long Weekend 2016

St Vincents to Bondi return Sunday 10th July

Could not get out of bed after fondue night at Cecile and Martin's. So I watched the highlights of the Tour De France and Chris Froome's extraordinary victory in Col de Tourmalet stage.

Finally left home on a lovely winters day at 8, and parked in Centennial, then ran down to New South Head Rd and followed the City to Surf Course to the Military Rd turnoff, but continued straight on Old South Head road to MacKay Park and the up what must be the steepest hill in Sydney, Attunga St at Double Bay. (I had to have a little rest at the top)

Three beaches run reversed 3/7/16

It's been a while. Best time on this run was 1.06 several years ago. Super tired after yesterday's exertions and the flu making a comeback.
Felt OK but had to stop occasionally to cough my guts up. A beautiful day but cold. Lots of walkers on the track around Cape Banks. Ran the whole way OK. Tired but happy at the end.
A few scratches from lantana . The usual track has become overgrown in places.

Centennial laps

Super tired this morning. The remains of the flu are still hanging around. Missed the Striders 10k so rode my bike to Centennial via Lapa and did 8 laps in 59.30. Had free coffee at Skoda demo there.
Feeling good on the bike but really buffered on the last lap with fresh SW wind taking a bit of effort to stay above 30k/h

The Flu

I had a great weekend with Neil and Helen hiking the Old Mining Trail to Shelley Beach.
We had a cold but fun night camping at the idylliccampsight with some Duke of Ed's kids and parents from Merewether.
On the way back it rained and we got pretty cold.
By the time we got to the Bulahdelah she was suffering with the flu, and then next day I had it.
Anthony remarked to me that he realised he had never had the flu till he got it a couple of years ago. Then he said it was so bad that every other "flu" he had was just a cold. And that how I felt, this was the real flu and for several days I felt like death. Now two weeks later I am still coughing.
I dragged myself out for a meet and greet with the PM for Serena at Headspace on Sat and slowly jogged back home. Picked up some geocaches on the way. Felt pretty good.
So I went to the mountains the next day for the Woodford to Glenbrook run. Perfect weather. Felt OK at the start and set myself a goal of under 2 hours. The hills on the first 10k were hard. But I managed to run them all. I stopped at each drink station in the first half. Then I settled in for the long smooth downhill for 15k to the finish.
I felt better and better as the event went longer. I had no watch but I was fairly confident of my pace. But the final 500m downhill/ uphill to the finish was hard on my left knee. Finished in 1.57.57 so right on target.
I still had a few beans left so I hiked/ walked up to Glenbrook station.
Pleasant day.

Sunday 29tg May 2016

A magic winters afternoon to run. Runner high after five minutes as I listened to "The Planets" on the headphones as ran through the tree lined streets.
Ran about 20k from Botany to Centennial Park and back with a few diversions.
Ran around Centennial flat out. Legs felt great. Well stuffed at the end.

5k consistency 21/5/2016

Had a real boost in mental endurance over the last three weeks and now physical endurance is kicking in.
I have run to and from work each day and I am now down to below 23 mins door to door.
Last night I was in full runner's high on the way back from the office with the full moon. I hardly felt my feet touch the ground

Nice run home and back

After a long day at work I took a left instead of a right out of the office for the long route home. Went a new route to nine ways, then across to Avoca and down Anzac to Malabar. Felt OK.
Dragged myself out of bed to run back into the morning but this time by the direct route

Striders, Cycling, Energy - 8-5-2016

I have had a big return of endurance in the last couple of weeks.

I ran the Striders Internal 10k at Lane Cove on Sat 30th April. Felt good all the way to come in on 42mins exactly. Under 40 is in sight again.

Regular running everyday, mostly the 5k to work and back each day.

I put Shimano Ultegra pedals on the Roubaix and managed 8 laps (30.1k) of Centennial in 55 mins 42secs. A big improvement.

Centennial Park Lap

It's a big bummer not running Boston tomorrow but thought I should try and run a distance anyway. 

Ran 24k to Centennial Park then once around and back. 

Felt pretty good. Time 140mins. 

Bumped into Anne Lise on the golf course.

Nice rain shower for the last five k.
Longest run since breaking my pelvis. Inspired by Rule the World which won the Grand National having broken it's hip twice!

Malabar to North Bondi

Malabar to North Bondi
Workout: Run
Date: 16 Apr 2016
Distance: 12.89 km
Duration: 1:22:31

To view '', follow the link below:
http://www.mapmyride.com/view_workout?w=1429351469

Better week.

I recovered from the strained left knee and ran to office Wed to Fri. Ran 10 slow intervals on Thu around Mutch park (700m).
Ran Parkrun St Peters in 20.46 feeling comfortable all the way. Then another circuit.

Return from a week out

I strained my left knee last thu week so I have rested it. Missed the strider lane cove. Made up for it with cycling and swimming. Too sore to do any leg strength.
Yesterday managed 10 * 700m intervals run at just 5min km then run home from office and back.
The ran slowly to office this morning leaving a nice line of footprints across Heffron.

Week in Lihir 19th March

A week on Lihir Island for work. Everyday I did the exercises which Anne Lise prescribed. The latest hamstring stretch is a killer but seems to be effective because I am moving faster all the time.
Stopped over in Cairns each way on the trip.
Ran 5k to Bunnings and back from the Motel Monday morning.
On Lihir on Tue evening ran 10*400m intervals around Lihir footy field.
Wed ran 12 k round the mining camp circuit including the hill track to the ocean.
Thu/ Fri no running, due to work and travelling.
Sat morning ran Parkrun Cairns 5k in 20min exactly which was good for 3rd place. Then ran an extra 5k with Russell.
All in all a productive week.

Intervals - Heffron Tue 23/2

A beautiful evening. Running home decided to try intervals on the newly mown oval at Heffron.
Ten 500m intervals. Pain level high. The last two were not pretty.
Then went to Gym for leg strength exercises.
Thu had Physio consult and dry needling. The left adductor is very tight. Needling on the left pelvic ligaments was very effective.
Also saw Prof Neil at ST Vincents who diagnosed patellar osteophytes in left knee which is not a good thing.

Week 18 recap

It's now week 18 since I crashed my bile and broke my acetabulum. I was knocked unconscious and woke up in casualty.

A broken acetabulum is very painful. Fortunately my fracture was not displaced . That means that no medical intervention was required. I just needed bed rest for at least six weeks. I probably would have been sent home to recover earlier except that I also suffered a big blow to the head (traumatic brain injury TBI ) and lost my memory. So I ended up staying in hospital for 2 weeks until I could pass the Post Traumatic Amesia test.

I was allowed to weight bear on week 7 and I happily threw away the crutches two weeks later. Since then I have seen two physiotherapists simultaneously, a speech therapist, a psychologist and an OT.

In week 9 the rehab doctor told me to take 3 months off all work, (in fact he gave me a lecture) but that was impossible. I returned to the office in week 4. I figured that I may as well rest at the office as lay in a bed at home. It OK to do hat when you are the boss.

My mind was definitely a bit scrambled right up to January. Fatigue was bad. But something happened during the Chriatmas break and I started to feel "normal". Thought patterns and emotions became much more predictable.

These are the things that helped me recover:
-I was very fit
-I had fantastic medical attention and rehab.
-Pool therapy and gym work greatly helped build up the muscles again. The nerves that control my left leg. were quite affected and for quite a while I just could not make the leg behave. I walked all over the place rather than a straight line. I always had the sense that I would fall over
-Bike riding- I got my bike back from the bystander who took it home in week 9 and I immediately started riding again. It felt great but I was very slow. Little old ladies overtook me. And I could not swing my leg over so I had to dismount by laying the bike on the ground. But gradually I built up the k's and now I am holding 30k/h around Centennial for 40k.
-Speech therapy. I had great trouble speaking after being hit on the head and this continued until January. I stuttered terribly. Susan the Speech Therapist was very helpful. But so was a particular video aimed at Adult stutterers. Eventually the cure boiled down to just slowing down your speech and letting the brain catch up.
-Family and friend support. I was never without help. This was a big difference between me and a lot of patients I saw in hospital. It's one thing being injured. It's quite another to be injured and lonely. What motivation does one have to get better without friends and family.
-Motivation - I was highly motivated by the entry that had been accepted for Boston. Could I still run it? Just six months after fracturing my pelvis?

So that's the recap. I can now run 10k in 50 mins and ride 40k in 1h20.

I plan to run 20k by the end of Feb. I want to be able to hold 5min k's or Boston will be too disappointing to enter.

Week 18 recap

It's now week 18 since I crashed my bile and broke my acetabulum. I was knocked unconscious and woke up in casualty.

A broken acetabulum is very painful. Fortunately my fracture was not displaced . That means that no medical intervention was required. I just needed bed rest for at least six weeks. I probably would have been sent home to recover earlier except that I also suffered a big blow to the head (traumatic brain injury TBI ) and lost my memory. So I ended up staying in hospital for 2 weeks until I could pass the Post Traumatic Amesia test.

I was allowed to weight bear on week 7 and I happily threw away the crutches two weeks later. Since then I have seen two physiotherapists simultaneously, a speech therapist, a psychologist and an OT.

In week 9 the rehab doctor told me to take 3 months off all work, (in fact he gave me a lecture) but that was impossible. I returned to the office in week 4. I figured that I may as well rest at the office as lay in a bed at home. It OK to do hat when you are the boss.

My mind was definitely a bit scrambled right up to January. Fatigue was bad. But something happened during the Chriatmas break and I started to feel "normal". Thought patterns and emotions became much more predictable.

These are the things that helped me recover:
-I was very fit
-I had fantastic medical attention and rehab.
-Pool therapy and gym work greatly helped build up the muscles again. The nerves that control my left leg. were quite affected and for quite a while I just could not make the leg behave. I walked all over the place rather than a straight line. I always had the sense that I would fall over
-Bike riding- I got my bike back from the bystander who took it home in week 9 and I immediately started riding again. It felt great but I was very slow. Little old ladies overtook me. And I could not swing my leg over so I had to dismount by laying the bike on the ground. But gradually I built up the k's and now I am holding 30k/h around Centennial for 40k.
-Speech therapy. I had great trouble speaking after being hit on the head and this continued until January. I stuttered terribly. Susan the Speech Therapist was very helpful. But so was a particular video aimed at Adult stutterers. Eventually the cure boiled down to just slowing down your speech and letting the brain catch up.
-Family and friend support. I was never without help. This was a big difference between me and a lot of patients I saw in hospital. It's one thing being injured. It's quite another to be injured and lonely. What motivation does one have to get better without friends and family.
-Motivation - I was highly motivated by the entry that had been accepted for Boston. Could I still run it? Just six months after fracturing my pelvis?

So that's the recap. I can now run 10k in 50 mins and ride 40k in 1h20.

I plan to run 20k by the end of Feb. I want to be able to hold 5min k's or Boston will be too disappointing to enter.

Centennial Park 40k Bike

Mugga asked me to join him on a bike so we went to office to get my bike and we road to Centennial. ThenI did ten laps. Graeme went ahead on lap 4 but pulled out on lap 6.

I fell in with a very tall Asian guy called Dan and we slipstreamed each other for the next 5 laps. That greatly increased our speed.

Ended up losing Graeme. Did 10 laps in 1.20. Then a couple of cool down laps and then rode home.

Park run St Peters

First competitive run after fracture.

Parkrun 5k In 21.59. Felt pretty good all the way. I did the course again as a cool down after chatting to the other finishers.

This came after string of 5 days @ 10k per day

Harbourside Hike Star 9/2/16

First Star in a year.

Great to see familiar faces. Started with 6am group and completed the first half to the bridge

Then went straight up the hill to the finish. Had no trouble running the pace.

Hip pain. 6/10 at the end. Knee pain 2/10.

Erskineville to Pagewood 6/2/16

I went to a unit inspection with Honor next to Erskinville Station and then slow jogged to The office via Sydney Park.

I stopped and found a geocache in Sydney Park along the way. Walked the last couple of k due to hip pain.

Lihir 10k Feb 4th 2016

I was on Lihir Island PNG for a week. Mostly the weather was too warm for jogging or I was too exhausted but on this evening it was overcast and cool and I had an easy day.
So off I ran along the dirt roads of he mining township.
I was surprised to see half a dozen other runners out there plodding in the the pleasant twig blight and light rain.
I fell in with one fellow for the last 3k and fortunately I was actually faster than him. That's a first for the last 4 months
10k all up in exactly 50mins.

Return to running Dec 15th 2015

Twelve weeks after crashing my bike and breaking my pelvis I am back to something like runningt

Expect the Unexpected 26/9/15

And so it was on Saturday morning 26/9/15. I had just entered the Boston Marathon and determined my training plan for the next six months.
The first run was to be 15k along the coast to the office and then ride my bike back along the same route.
I arrived at the office, had a coffee while I paid a few bills and then set off on the bike for return trip home. I was in no hurry.
What happened next you know as much about as me. I woke up in St Vincents Hospital. I have no memory of the incident at all.
I had broken my pelvis (acetabulum and pubic ramus) and left eye socket. I had a large swelling on the left side of my head and suffered a big Impact on my left knee.
Two weeks in hospital and four weeks bed rest. It was an interesting start to training But best forgotten.
I threw away the crutches at week 7 and began intense pool training and gym work with bicycle training thrown in. Gradually through January I was able to start gentle running again.
So now it's the end of January and I have "graduated" from all medical treatment. The hip becomes painful after 5k but it's lessening every week.
I am very slow. I just can't move my legs quickly anymore.
So what about Boston? Well it's certainly not looking good. But I will wait till the end of Feb before deciding. I really need to be able to run 30k comfortably by the end of Feb to justify the trip.

11k - 31//2016

Longest run yet. From Concord west station to Olympic Aquatic Centre to watch Riki in the Tryathalon. Then once around the Striders circuit and back.
Pain 5/10

Run to Gym.

I took two voltaren after yesterday's run which had a dramatic effect on the soreness.
Ran 2.5 k to the DRLC and did the full round of leg strength exercises.
The ran 2.5k back. Slow and steady but felt OK.

7k around the Bay 26/116

Struggled around the Bay run for my longest run since "the accident". Very sore in between the legs by I made it without stopping. Very tired afterwards.