Strider’s Internal Half 30 Sep 2018

Half Marathon on handicap around the Bay Run. A fun concept as in theory everyone finishes about the same time.

I was very stiff at first, just tried to hang onto 4.12 pace.

One long toilet break at the end of lap 2. Lost a little bit of time due to the increasing walkers on the Bay run on the third lap. 

Came in at 93 mins. Felt ok. Very nice day for it. Good atmosphere at the finish

Sydney Marathon Sep 16 2018

A last minute entry after the strained right hamstring injury has finally improved. Planned for 3.20 pace which is 4.44 per km.

A cold morning with fresh southerly. I kep my fleecy top on till 25k. A good plan as I felt pretty good . One major toilet break at 23 k. Was rarely overtaken but overtook a lot because I started in the B group. I held a steady pace till 37k and then it got hard.

I walked a couple of the drink stops and that helped.

Finished in 3.16.24 net so right on schedule. Felt a bit beat at the end but ok. Walked to St James then bus from Central.

Not a very enjoyable marathon with a very desolate back half and so many turnarounds.but happy with improving form. Coming up to 3 years post break.

City2surf 2018

I travelled in with Dave B and Greg L to Bondi then train to the start. We arrive in plenty of time. Dave and I lined up about half an hour before the start about 20 rows back from the line.

Cool weather with a westerly wind and just a sprinkle of rain. Good conditions. My sore hamstring was hurting at the pelvis but I decided to chance it. I passed 5 k in exactly 20 mins feeling quite comfortable but I could feel the hamstring.

I didn't have a lot of extra energy going up Heartbreak so I backed off a little to get to the top in 32.08. I was overtaken a lot up the hill.

Across the rolling hills of Dover Heights I started overtaking and feeling good. From 11k i picked up the pace as we came down hill. I felt the pinch on Campbell Parade and crossed the line in 58.10. The right hip was pretty sore but no harm done. 

I went for a great dip at North Bondi. All alone in the chilly water in my undies.

A southerly came through just as I got out so I huddled behind a catering tent to change.

Met up with Dave 65.30 and Greg 72.19 and we walked up to Bondi Junction and went to a fantastic Greek cafe for coffee and strudel. Very Enjoyable

Cooks River fun run 10k June 26th 2018

Ran first 5k in 18.15 so I overlooked a bit. Had to have two little walks when I felt a bit woozy. Came good and finished in 39.55. Had to rush off to work afterwards

Wisemans ferry July 8th 2018

Since I couldn't run due to my sore glute I took the xl250 up the old highway to Peats Ridge then Mangrove Mountain, Spencer, Wisemans Ferry and back onto M2 at Beecroft.

For once it didn't miss a beat. Freeszing cold but fun.

Strikers 10k Homebush. 7/718

I felt great at start. I was through 4K in about 15.37. First 5k in 19.45. The second lap I felt fine but my right leg just wouldn't push off properly.

I have had strained right glute. So hung on to cross in 40.00. Very sore afterwards. No time was recorded by the computer.

Sunday coast run 19.5k 1/7/2018

Dawn start. Easy run to Coogee and to office. The kayaker fishermen were already sitting off Yellow rock before the sun came up. That's keen.

Mini-Mos marathon June 17, 2018

On a whim I entered the day before. It was cold. It was hard. I was racked with thoughts of quitting in the first half.

Hung on to come in about 41.30. Definitely a low energy day.

But glad I entered anyway. A good work with all those hills.

On Sat I ran Kamay Parkrun in 19.28. Also room for improvement there.

Parkrun Nulkaba May 19th 2018

In Cessnock for Al and Jans 50th. Got out at 6.30 and enjoyed a chilly 6k jog to the local Parkrun start and then a warm up at the course.

It's a cross country course and quite flat. This was only its fourth running.

It's quite a complicated course. I followed the two quick boys who ran sub 18.

I felt comfortable the whole way and tried to follow the advice I heard through the week to push in the middle of the race.  It seemed to work because I came in in 18.56 in third.

That's the first time under 19mins since the broken pelvis. More room for improvement yet.

Felt well enough to jog back to the motel. About 20k all up.

Puffing Billly Race 28/4/2018

Flew down solo and stayed at The Ferntree Motel. Good sleep and arrived at start at 8am.

I then went on a very pleasant walk for 5k through the local national park. I joined the start group at 9.20. There were quite a few formalities as we heard from the train driver (and booed him) and Mike Brady sang the National Anthem. There were probably about 2500 entrants all crowded into the Main Street of Belgrave for the downhill start. The event has a very local village fair feel to it. 

I started about 5 rows back and as soon as we started runners were off like jackrabbits. I stayed with the pace and almost got knocked over by a runner who suddenly stepped sideways to avoid a road barrier.

The first three k is steep downhill and I can through 5k in 19.33 which is faster than Parkrun on Saturday.

The long long hill begins to Menzies station. Last year I bonked on top and had to walk. I slowed a bit but still made steady progress and started overtaking runners.

The downhill was steep and I couldn't. go flat out. Soon we were on the rise to the top points and I knew from past experience that it was essential to get to the top before the train. So I powered on and overtook a lot of runners. No sign of the train though. I think I went over the points at 10k in 42.30. 

That left 3.5k to go. Mostly gently down hill with a couple of rises. I tried to just focus on form. 

Eventually crossed the line in 56.25 so the last 3.5k were at 4min/k. This was 2 mins faster than last year but 4 mins slower than 2012. The winner did it in 42 mins.

Felt ok at the finish and after a brief rest and a chat I started jogging back. This is the best way to see the train because you can go right next to the track. 

Caught up with some other returning runners and we kept a good pace from Menzies crossing.

Back at the car at Belgrave just before midday. 27k all up. Felt a bit sore but ok. 

Got a coffee and drove back to the airport for a 3.30 flight. Great experience.

Parkrun 28/4/18

Cool, SE winds with occasional showers. Felt good in the warm up.

Ran the first lap with an older guy who looked in great shape. He pulled away on the second (or I fell back) 

Finished in 19.37 and felt pretty good. Ran a cool down with Chris from Strider's and then with Belinda and Tim and Horrie.

Malabar Headland Circuit Tue 24 April 2018

A dash around the new circuit of paths around the headland. Felt great. Right on sunset. Perfect conditions. Flagged a little coming up the stairs on the western track.

8.5k all up. 

--

Parkrun 21/4/18 the. Bike ride to Ettalong

Parkrun Kamay in. 19.47 . Heavy legs after diving all week. Then with Dave B on bike ride to central, then train to Berowra and ride to Ettalong. Then ferry to Palm Beach and dropped in the visits Owen and Patti. 

Rode to Manly and caught the ferry to CQ. Had a double choc and hazelnut ice cream at Manly Wharf. Yum. Ride on to Maroubra for Riki and Kate's party.

Great day. My right cleat wore out and kept slipping out of the pedal

--

Tuesday 3/4/18 - run weights run

A very pleasant evening. Ran down to Pioneer Park and did double set of strides then tempo run to office.

Then back to DRLC and did leg weight circuit. Legs feel strong by comparison to last year.

Jogged home. Good workout. Confident for 10k on Sat.

Parkrun 31st March 2018

Great conditions for Kamay parkrun. Rob went off like a rocket in Harlequin pants. Jesse was soon in front and I overtook Rob at the top of the first hill.

Jesse pulled slowly away and I felt tired but ok. Coming up to the big hill another runner pulled alongside in overtook at the crest. He also slowly pulled away.

I was then by myself for the second lap. Tried to keep a good stride. Came over the line in 19.37. An OK run.

In the afternoon I ran to gym and did leg weights for an hour then ran back home.

On Sunday I ran the Striders Dee Why Dash. Started at 6.15 by myself. I got a bit lost in Belrose but ended up running about 28k in 2.5hours. Tired but ok.

Bike ride- Galston - Berowra - Brooklyn

A ride with the three David's.

David B picked me up and David E. Rode from Hornsby through Galston gorge, across to Berowra ferry and then down to Brooklyn before turing around and back up for coffee at the Pie in the Sky cafe.

Also picked up david A's brother Andrew along the way. Nice cracking ride back to Hornsby.

Good morning

Parkrun 24/3/18

Lovely cool weather. Good warm up. No real niggles. Wanted to go easy and so was determined not to overtake the leader on the first lap. Strider Chris led the way and gapped me by about 20m. But he came back going past the graveyard and I sat on his shoulder. Finally decided to overtake at the turnaround.

Coming up to the hill on the first lap another guy overtook me and cleared out. 

I felt tired on the second lap and slowed a bit.

Crossed line in 19.41 which I must improve on but ok post six foot.

Lane Cove Star 18th June 2018

I volunteered to lead the MTG group. Starting at Morrison park we looped around Lane Cove, up to MacQuarie centre and back along the harbour. 29k all up.

Six runners made up the group and we set off in the dark at 6min/kms.

The group soon started struggling to keep 6mins and by the time we got to 20k they were walking the gentle hills and one poor fellow was done in. 

I sent the faster five on ahead at Eastwood station and I accompanied the slowest runner on the short cut down Blaxand and Victoria roads.

He was really spent but kept plugging away at a super slow jog. Always cheerful but suffering he kept going. At one stage I went into a 7/11 and got a Frosty Fruit and a long black and walked. I was still going faster than him.

We finally arrived back at Morrison Park after 4 hour and 22 mins. I was tired. But still it was a good recovery from Six Goot and the MTG runners were very nice people.

The other five who went the full course still hadn't turned up.

Six foot track 2018

Arrived at Katoomba about 5pm after stressful afternoon. Picked up bib at the Carrington and went to find a campsite on the Radiata Plateau.

I found a wonderful rocky outcrop that overlooked Nellies Glen. There were sharping grooves all over it. No tent I simply lay down on my thermorest and slept.

I was woken up at about 5.30 next morning by the first announcements of the PA at the start line. I packed up And jogged the short distance to the start.

It was a great atmosphere at the start and I had a chat with many old friends. 

I started at 7.15 in wave 3 and I felt good if a little lethargic. I reached the river in about 90mins and then started up the Mini Mini saddle. I did the slow and steady jog and soon I was on top. The downhill is my weaknes and I went down to Alum creek dead slow and was overtaken by all the runners I passed going uphill. 

Through the half way point and up the Pluviometer I felt pretty good. I ran the whole thing and arrived on top just after 3hours.

The Black Range was endless and a steady stream of runners overtook me, but I kept running. Approaching the deviation at 4hours I felt the first twinges of cramps in my adductors. I have never had a cramp there before. 

The deviation was torture as the inner thighs keep cramping and I had to wal and stretch. A lot of runners went past. 

Finally on the descent to the Caves and I had to go down dead slow. Finally crossed the line in 5.28. Not fast but apart from the cramps I felt great.

I got the bus back to Katoomba and had a good chat to a lady called Danielle from Heathcote. Then walked back to Radiata Plateau and camped on the rock platform again.

Bounced up in the morning to a brilliant dawn without any clouds. But shortly afterwards fog came pouring over the cliffs and filled the valleys. Very spectacular.

Hopped on the xl250 and rode to Jenolan to meet Bruce for the ride to Wombeyan over the Boyd plateau. A great weekend.

Strider’s 10k North Head 3-3-2018

Well it's been almost three years and a broken pelvis but finally got back under 40 mins for the 10k.

As it turned out things went exactly to plan. 

Great conditions, no wind, not too hot. I ran with the pacer for the first 3k and then went about 10 seconds ahead. I was 20 seconds up on the last turnaround at the lookout and lot about 15secs on the last rise.

Always felt comfortable. Not much left on the final sprint up the gentle slope but soon recovered.

39m 52s.

The Equaliser 26-2-18

I must be motivated to get out of bed and make it all the way to Belrose for 7am.

Conditions were dry, warm and very humid. The track was dry and dusty with no water in the creek.

A fairly small group of about 50 starters. I felt plenty of DOMS from yesterday's Parkrun and hills at Woronora. Running down the hill did feel quite comfortable though. Positions were quickly sorted out and soon I was mostly by myself. 

I had no trouble with the first long hill and simply kept on jogging. The water stop at the top was appreciated though. The long stretch of bitumen seemed to go on forever.

Down into the valley again a couple of runners came past including one guy I had overtaken up the hill and then the first girl Rachel, at the bottom of the climb.

I felt ok for the climb and just wanted to keep a slow but steady pace. 

I overtook a couple of people up the hill but this girl Rachel kept stopping and I would catch her. I yelled encouragement and she would start running again. At the sub station she was about 30m again but slowing .

I caught her on the bitumen and slowed a little so we could cross the line together. Then ran down to  the substation and met Mike and we ran to the line.

Enjoyed the run. No injuries and the knees were no problem. 

Slightly more confident in Six foot now.

Ruchill Parkrun Glasgow 6/1/18

Staying nearby so I jogged over for the 9.30 start. Some ice on the course and fresh wind. Air temp 1 degree. 

A hilly course with quite a few turns and rough surface in places.

The other runners looked quick but after 200m it was me and one other guy in front . I decided to sit on his shoulder as his pace was comfortable. On the second lap of three I could hear his breathing was becoming laboured and up the long hill he started slowing. I encouraged him to hang on because he was fast on the downhill but he dropped back.

I then ran comfortably to the end finishing in 19.23. Ran a cool down lap with the. Second place guy his name was Rowan and he was a Zoology student at Glasgow Uni. Nice fellow.

Then jogged back to apartment and packed u to go to London on the train. 

Felt great today.