Bay Run Sat 28th. Dec 2013

Slow run with Rob 9k around Bay run then quick solo effort for 7k at sub 4k's.

Christmas Day Cape Banks Loop

Tried my very best to set a PB around this circuit. I hope to get around in under 1.06. Perfect weather. Overcast with light southerly. Ran strongly to Lapa and was surprised to get to the bubblier in only 37.50. Timing must have been a bit dodgy previously. So that left 28.10 mins to go 6.3km's which is only 4.42km/min. But the first 7k had taken it out of me and made it back in 1.06.17. Its 13.2k all up but the first half has three beaches and lots of ups and downs. Great B2H training and I will have another crack at 1.05?? before B2H.

Bay Run Boxing Day 2013

Easy 8k run round the Bay with Rob. Then went to Rose Bay and ran three loops of Heartbreak Hill for 18k all up.

Airport Adventure Star Sun 22nd Dec

Ran with Tim, Dave and Paul. Steady pace of 45min to 10k. Then picked up a bit towards the back half. It was very warm and sticky. Constant water stops required. Able to run strongly to the end. Unlike other attempts at this course where I have bonked big time. Left knee very sore. Pain came and went through run.

Cape Banks Loop Sat 21st Dec

Out with Serena for a 10k walk and then the loop to Cape Banks in the heat. Fell in with a couple of young guys and ran strongly to Lapa. Then solo back home. It became very warm and I had to rest to cool down under a beautiful gum tree at the entrance of Namatajira. A resident came in and gave me a lecture on why it should be chopped down. Weird.
Made in back in 1.06.50.

Cape Banks loop - again Wed 18th

Rested Mon/tue. Legs very sore. But plenty of exercise at work. Ran as fast as I could. Came in at 1.07.00.

Hangzhou April 2013 - (Forgot to Post this)

I left San Diego on Monday morning after Amit kindly gave me a lift to the airport. The plane left an hour late so I missed my connecting flight in Beijing. Fortunately Beijing airport is incredibly well organised with helpful staff  and bilingual signs everywhere. So I was able to get a later flight and arrived at the motel in Hangzhou at 3am.
Honor was already in the room but was quite ill with Hangzhou belly. Somehow I got up at 6am and went on a wonderful run around the fabled West Lake. It was a cool overcast day and the total distance must have been about 15 km. It was a very interesting run where I discovered that Chinese are friendly, they love exercise, they are not self conscious.

This was the beginning of five wonderful days with Honor where we explored Hangzhou upside down.
The second great run I went on was up to the top of the ridge behind the motel. I arrived at 6.30am and was invited to join a stretching group of locals at the pagoda on top of the ridge. So for half an hour we gently stretched and I laughed at the many comments that were directed my way. They were in Mandarin so I just laughed along.
Then I ran down the ridge and back up again. Then I followed the ridge along to the Pagoda on the north end. The views from the ridge were magnificent looking across the West lake. There was a surprise around every corner from the ancient monastery, to the exposed cliff faces with ancient carved pathways, to the songbird groups who carry their songbirds in cages to the top of the ridge each morning and hang them in cages to sing.
My third run was on the last day and it was a big one. I ran from the motel up the Linyin ridge all the way to the Linyin temple on the summit. In the lower reaches there was quite a few people about but as I climbed became alone. As I moved along the top of the ridge the bell of the temple sounded. It was eerie and inspiring. For how many centuries had the faithful been called to prayer by that off tone bell.
On the summit the temple was crowded with people which surprised me, then I saw the reason, a cable car! I was soon on the long track to the bottom and feeling pretty good. At the bottom I passed through the manicured gardens of the Temple which was full of tourists. So I came to a T intersection, mmmmm... left or right? With my infallible sense of direction I chose left which took me into a tunnel! This was a two kilometre two lane traffic tunnel which went back under the mountain range I had come over. Fortunately there was an good foot path on each side of the tunnel and the ventilation was excellent. I enjoyed the tunnel and absolutely sprinted through there laughing and hollering.
Fortunately I understood where I was and knew that if I turned right after exiting the tunnel that I would go back to the Uni. I was getting tired and I had one good tumble on some rough road but the damage was slight.
After two hours I arrived back at the motel and then Honor and I went to explore the gigantic Hangzhou silk market.

Christmas Star Sun 15/12/13

Arrived late. Didn't start running till 7am. Pleasant run from the Spit to North Head along the Manly Scenic Walk. Great scenery. Fell in with a runner called Toby towards the end who is also entered in Six Foot. All up about 30k in 2.20. Funny thing is they had no maps left at the start so I just winged it. Turned out they didn't go along the MSW, but I think my route was better.

Cape Banks Loop PB Fri 13/12/13

I took four days off after last Sunday's Star as I was physically exhausted. My left knee hurt and my right heel was bruised. On Friday evening I made it out without much enthusiasm. I ran the high tide route and came home in 1.06.30 which is faster than ever before. I didn't run very quickly but the rest allowed me to push on without a rest.

Lap of the Lake STAR Sun 8/12/13

Ran with Jonathan a 50 yo Kiwi. He's fit and we kept a cracking pace to 18k when I had to make an emergency toilet stop at Warriewood Maccas. I lost touch with him and then ran back solo cutting off the Warriewood loop. It was beautiful day but quite warm. Left knee has started hurting. 28.5k all up in about 2.10. Tired at the end. I gave it a good crack.

 

Lifting Out the Motor Sat 7th Dec 2013

With Neil and Graeme lifting the seized motor out of the lifeboat

Lapa 11k Fri 6/12/12

Easy run along the road to Lapa and back. Arrived Lapa just on sunset. Picked up pace on return. Many people out. All in a good mood.

Half hearted Intervals Thu 5/12/13

Dropped Serena at the Spot at 7pm and then jogged down to Centennial. Ran 10 strides and then 5 intervals on the hill circuit. Stopped when it got dark. Slow jog back to the Spot.

Cape Banks Loop Wed 4/12/13

Tried to run it as hard as I could. Fresh N wind. Could only manage 70.52. Can improve on that.

Mt Alum Wander Mon 2/12/13

After stressing out in the motel room putting in a tender I escaped at 5pm and jogged up Mt Alum. The road has changed since my last visit and I ended up on a four hour scenic bush bash with the last hour in the dark.
Lots of fun and plenty of scratches from the lawyer vines. Not stressed when I got back.

On Sunday 1/12/13 I spent a great day in Seal Rocks with Neil, Mike and Brenda. Had a great dive at Big Seal . Finished up with a slow 25k run to Bungwahl and back.