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!