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.

Maroubra Fun Run 2014

New course was a little faster then last time. Set out at steady pace and maintained it. Came is at 31.19 for 8k.

The slowest run

So tired from lack of sleep due to a variety of reasons. Headed out to Lapa and back but ended up walking. Just too tired. Pleasant night after a hot windy day. Lots of people out and heavy scent of flowers in the air.
In the morning had an enforced run from office to home to get a car. Made it in just over 20 mins including running straight into the temporary fence in Heffron park for the Moscow circus animals.

Harbour views STAR

Start at Neutral Bay then tour up and down every headland from Cremorne to Greenwich. 30k all up with Shaun and Mark. Ran OK. The super intense period at work is hopefully easing. Made it out for several run to Cape Sol this week. Weight at 72.2kg.

Office - Eastlakes loop

Ran from office down wentworth and through Eastlakes up Gardeners and back to office along whatchamacallit street.
Ran well at 4min/k, but stopped occasionally and took a 2min walk break. Concentrated Watched a hockey game for 5mins at UNSW fields. Pleasant. About 10k all up.

Newcastle Plod

I have been very run down this week and missed the long run on Sun. With the family overseas my routine has been very disrupted.
In Newcastle for work and went out on a pleasant 10k run from Hamilton, up the hill through New Lambton then back down the main road to Hamilton.
Running pretty well but legs are heavy.

Recovery Run

No run Monday. But felt pretty good. No doms or niggles
On Tue ran 11k easy to Lapa and back. Felt good on pleasant evening but immediately fell asleep when I got home.

Sydney Marathon Sep 23 2013

Pleasant day. Ran with Ben as 3.15 pacers. No problem with the pace but I was tired at the end and sore. We had some good performances this year and about 6 runners stuck with the group to the end. Came in at 3,14.30.

Lead up to Sydney Marathon

Have fitted in runs where I can. But I have been feeling fit and strong. I entered Boston this week and the Bogong to Hotham. I also volunteered at the Centennial Park Ultra which was fun. This weekend I am pacing the 3.15 group in the marathon. That should be fun.

Coast Run Sun 8/9/13

Very weary after a 36 hour emergency repair but dragged myself out and plodded off toward the Bondi stack. After Maroubra the legs felt a little less dead and I started moving well especially up all the stairs. Fell in with one guy sprinting at Bondi and we ran to the top of the hill together. I think I almost killed him.
Then ran back down to Bondi and got a Frosty Fruit and party mix lollies.
Went up Bondi Rd to the Junction down to Centennial with another guy who I fell in with who had good speed on. Then around the park and down to Doncaster. At Kingsford I really started suffering as fatigue set in and I fought the urge to lay down and sleep.
Walked for a while and then plodded to Perry St and up to Malabar.
About 35k all up. Well stuffed and now having long bath.

Balmain Bungle Star Sun 1 Sept

Perfect weather for the first day of spring. Large but slow 6.20 group. I left the them behind on the first hill. Then I ran with a guy called Mike to the 20k mark where I slowed for a chat with Mike K. Left Mike after a k and ran alone from Cooks River to the finish. It was a challenge to keep the pace going as I had occasional bouts of diarrhoea. Yuk.
Ran strongly to the finish but pleased to finish. Total time 2.25 for about 30k.
Then met Janet at the breakfast and walked round the Bay run with her.
Got home and serena cooked me scrambled eggs for Fathers Day.

Rocks Push Star Aug 25th 2013

Perfect running weather. For once I was up on time and feeling fresh. I even arrived early.
Lots of banter amongst the six or seven of us in the group. Comfortable pace and we all stayed together till Woollomoloo when we broke up as we passed the 6.00 group.
I ran with another guy who set a brisk pace as we came back along Farm Cove round the Opera House and across the Bridge for a loop of Kirribilli. I felt the pinch coming back up from Neutral Bay but perked up again across the bridge. Completed the 31k in 2.20.
After a quick snack I ran across the bridge again to Neutral Bay and back.
About 37k all up.

Hard Week

I had a good recovery from C2S but I had many tough jobs at work this week to do more than a few desultory runs. I did have one great run from home to office via Cape Bank, Lapa, Botany Cemetery and then went diving with Neil and Greg on HMAS Adelaide.

City2Surf 2013

Jogged to the start with David on a relatively warm morning with light westerly wind. Started about 10 rows back and felt OK from the start. Went along at 3.52 pace to the Hill then 4.26m/k to the top and 4.06 for the final 6k. Finished in 56.41 which is 9 seconds slower than last year but 23 places better.
I enjoyed it and ran comfortably all the way. Especially along Campbell Parade I was able to hold a quick pace.
After a few chats with other Striders I jogged back along the coast to Malabar. Just a bit tired at the end. About 30k all up.
No ankle pain which was a bonus.

Sri Chimnoy Half Sun 9th June

Glorious day at Centennial Park. I enjoyed the run. It was all cross country. Finished in about 88mins. Had a low spell on lap 2 but finished running OK. Plenty of room for improvement. Still no achilles pain.

Parkrun Sat 8th June

Enjoyable run in 19.08. That's 29 seconds over my best and with my achilles feeling so much better I am sure I can get under that. Stuffed at the finish but recovered and ran the course again.

Mixed bag Wed 5th June

The last week has been a mixed bag with some excellent fast runs to Lapa with H and some lacklustre runs on the weekend.
Today was a record 41 mins for the 10.6k which included a drink stop and a couple of double backs
The remarkable thing that I realised last week is that my achilles soreness has gone. It has taken one year.
Possibly running in Nike Free's instead of the high heel Gel Nimbus has helped.
Whatever the cause it is much more enjoyable running now.