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.