Six Foot Track Sat March 14th 2009

I had been away in Fremantle for work all week, which included a cramped night at sea on a tug boat. But I also had some very pleasant runs including one around Fremantle cemetery (Final home of Bon Scott and Heath Ledger). The week wasn’t hectic but I ended up getting into Sydney airport at 7.15pm after a 4 1/2 hour flight and then to Blackheath at 10pm. So I was a bit tired. Pre race dinner of chocolate ice cream and chocolate. Mmmm.
In the morning I travelled with Mike and Stef to the start. It was ideal conditions. 13 degrees, light breeze and damp ground. I had an overwhelming feeling of sleepiness.
I joined the wave 2 start about three or four rows back. There was a big rush to the stairs. I had already made up my mind that I would run steadily to the river to save energy. Even so I managed to have my first of two race falls on the treacherous path down to the stairs. It was nothing, I rolled and bounced back onto my feet fortunately without a scratch.
At the top of the stairs the flying pack came to a sudden halt. Then it was a single file plod to the bottom. Why so slow? The stairs were wet and slippery, but I think it was mainly one woman who must be a good sprinter and made it to the stairs early, but who I later saw hobbling down the path like a fledgling chook, her arms out wide and tottering all over the place.
The trip down Nellie’s Glen was pleasant, except for a long toilet stop in the bushes. Across the road I still had a great feeling of sleepiness, and I kept thinking how will I ever make 45k’s.
Past the road we arrived at the first hill before the bush. A single file grassy knoll which brought many runners to a sudden walk after the easy downhill of Nellie’s Glen. The hill woke me up, and I quite enjoyed it. Into the bush on the way down to the river I fell in behind a very fit looking woman and decided to stay behind her. Several times she offered for me to overtake, but she was an excellent pacer and I refused. Conditions were excellent, with low fog banks in the river valley keeping conditions cool and moist.
We arrived at the river in 1h 25m. The river level was low, and as I waded through the cold water it felt great on my legs. All sleepiness was now gone and I was feeling good. So up the Mini Mini Saddle I went. I knew it was a long haul so I adopted the little engine approach “I think I can…” and just tried to hold a run which I felt comfortable with. I assumed at some point I would have to walk. After all, everyone else was walking! But I kept going, and going. I overtook ten runners, then twenty, then thirty. All of them wished me well as I overtook them. Finally I got to the cattle yards and the downhill section before the saddle. That was a nice break before going up again. But I was able to keep it going. The last pinch was hard but I knew I would make it by then. Once on top I coasted down to Alum creek and a few runners flew past me. “Let em go” I thought, there is only one person I am running against in this race, and that is me.
I still felt strong as I ran through the creeks in the valley passing the halfway mark and onto the Pluviometer hill. I knew this would be tough, and I was already planning a walk run strategy. And that’s how it was. I ran about two thirds of it, and walked the steeper pinches. Again I passed a lot of people including all those that passed me after the Mini Mini. I never saw those runners again.
I arrived at the top of the Pluvi at 2h.43min, and it was satisfying to reach it running. This is a false summit because the next 12k of the Black Range is uphill almost to the campground. I had hoped that I would be able to run the whole Black Range, but I wasn’t sure. It is a tree lined corridor of pain and disappointment In my previous two runs this is where cramping had stopped me in my tracks.
So off I went along the Black Range. The weather remained perfect, cool with light northerly breezes. I was pleasantly surprised to find that I could still run quite well and that the hills were no obstacle. I was overtaking many people, and during the whole Black Range just two people passed me, who I would later reel in. Some Wave 1 runners now started appearing. On and on the Black range continued, winding through the bush like a road to now where.
Finally I started to glimpse pine trees and I knew that I was nearing the campground. 10k to go. Still I was feeling strong.
Onto the Deviation and I knew the bastard rock strewn hills awaited me. It was on the first of these that trouble struck when my right quad suddenly cramped. I had to walk and massage it at the same time and after five minutes it had passed, but I could feel it lurking, so I slowed down a little to keep it under control. Still I was passing people and not being overtaken. I had to walk up the steepest of the deviation hills and arrived at the road at 12pm, or 3h 55m from the start. 7.1k to go. Here fortunately I was able to get some salt, as I could feel my calves starting to cramp.
Two year ago cramps had caused me to walk most of the Black Range, so I was determined to run at a pace that didn’t bring them on. Strider Andrew fell in behind me as we ran down to the cottages. Along here I had my second fall, which fortunately again left me unscathed, and I bounced back on to my feet. When I arrived at the cabins with 4 k to go I was no longer strong, but just hanging in there. I was balancing fatigue, cramping and pain with my desire to get to the finish line.
Three people overtook me in the last 4 k. One was a fresh looking young man in a yellow shirt, the other a solid 30 year old who was walking the hills and then sprinting the flats, and the other was the woman who paced me to the river. She had run a great race and in the end beat me by 30secs.
Finally I arrived at the long downhill two 2k from the finish. A sharp pain had developed in my right side which was agony on the downhill but I knew there was just 10 minutes of pain left, so I told myself to suck it up.
In previous years, I had become very emotional as I caught my first glimpse of Caves House through the trees, but this year I simply had a quiet feeling of satisfaction, which came from doing something better than I had before. I crossed the line in 4h 39 m 08s which is 21m 10s improvement on last time and I felt far better afterwards then last time.
Mike also ran an excellent race to get a 15 minute PB of 5hr 58min.
I know I will go another 20min faster next time. The key things I did right this time were:
-Consistent long runs with lots of hills
-Good carbo loading before hand
-A reasonable taper
-Kept a steady pace early
-Kept sucking Minties all the way

To go faster I will need to run all the Pluviometer. Train longer to avoid fading in the final 10k.

One Week before Six Foot Track, Sun 8/3/09

Here is an update one week before Six Foot.
I was able to maintain momentum after the Equalizer but I cant remember the individual days very well. I do remember that I ran Heidi's secret hill course. Its up C2S heartbreak hill then down a back road to Rushcutter's. All up a 1.6km circuit. Run three of them in a row and you know about it.
My work has got in the way as always. And despite the GFC we have never been more in demand. I enjoy working as a Diver but its tiring. last Saturday I had to work all day and just got out for a light run in the evening. Next morning I was up bright and early for the Pymble Pushover, but as usual I had trouble finding the start in the dark (ie. I was running late). So instead I ran three circuits of the nearby Striders Lane Cove 10k course, starting at the top. The first circuit was fine, the second misery and the third was runners high, pure pleasure. One of the nice things about running here is all the others runners and cyclists. There is always someone to pace you. Afterwards I rode circuits of Centennial Park with Graeme. I rode one hard with him slip streaming, then vica versa.
This week i didn't get many runs in mid-week, and I ran late for the Striders 10k on Saturday. So I gave up and turned back to run 5k round Heffron. Then 10k later in afternoon with Heidi, who is sick, so it was a slow run.
Today I left the house at six am and ran two 15k laps of the hilly Malabar/Laperouse/Maroubra circuit which features my old friends Broome St, Howe St, and Bilga Cres. It was hard. First lap took 1hr 20, the second 1 hr 15. I had one good sprint on lap 1 against some bikes up Howe St.
All in all, I feel I am as well prepared for Six Foot as ever, and I am confident of breaking my PB of 5Hr 18s.
This week I am away in Perth till Friday attending a course. Hopefully I will have a restful week there.

The Equaliser 22/2/09

First time at this course, heavy rain meant the creeks were in flood , but it stopped in time for the event. The rain also washed away most of the flour markers. Its a long downhill first and I certainly felt stiff to the creek. But on the uphill I felt I was going pretty well.
Along the bitumen I lost sight of the leaders and could not see the turn off. So I slowed down and checked with the runner behind me called Nick. After a short delay, we found the turn off, and headed back into the bush. After another 2k we came to the "Pump house" turnoff, and could not see any arrows. Nick thought we should go straight up the hill, so up we went. After a k or so I noticed that there were no other footprints...mmmm....wrong way!
We turned around, and after a 4 or 5min delay we were back at the pump house. It turned out that after the event, we weren't alone. A lot of others got lost. the remainder of the run was quite pleasant. I was psyching myself up for the hill but in fact the crest came much faster than I expected. All up time 71mins.

Oh my god this is a hard sport

I didn't run Wed/Thu/Fri due to work and social commitments. The main social commitments was my 20th wedding anniversary!!! Wow, that a long time. Thank you Michele. Celebrated by going to Honor's HSC briefing at her school. No, no, we went out the night after the anniversary to dinner and saw Grand Torino at the Greater Union Gold Star. That is a great movie, Clint Eastwood draws together so many elements of the decline of the USA, and says it with such tight dialogue. The ending was a little corny and convenient, but it is fiction after all. His character reminded me so much of my recently deceased uncle Noel.

But back to running, which is the cause for the title. I felt like I had risen from the dead when I got up at 5am this morning. I had gone to bed at 7pm, never having felt more exhausted. I knew that I had to get out for the long run, but it would be a job of work. I headed up along the coast to Dover heights about 17 km away, and very hilly. The first five k's I was just a dead man jogging, then bit by bit I started to come good. When I got to Coogee a girl started following me and started gaining, so I put in an extra sprint through the Waverly graveyard but still she was gaining. Just past Bronte she overtook me, thanks I thought just the incentive I need, and I hung onto her heels. She started slowing down at one point, so I said "Don't slow down now!" and she picked it up again. Finally she turned off at South Bondi, I think we both appreciated the push we gave each other.

So I carried on up to Dover heights with a new burst of energy. At the shop on top of the hill I bought a banana and orange juice. The proprietor insisted on giving me a croissant, no charge. It went straight down.

The return trip was back along the coast to Tamarama then I went up the stairs to the Telstra tower at Waverly. These were the stairs that I had almost passed out on two weeks ago. A large group of Can-Too runners were making their way up the hill, which I am please to record I was able to run without difficulty despite the 25k in my legs.

At Waverly I went down Carrington Rd through the back of Coogee and up the hill to Higgs St and onto Malabar road at the graveyard. Then down Torrinton along Maroubra and up Broome st , then finally up Howe st and home. Plenty of hills and only the one stop at Dover heights.

All up time 3hr 20mins. Felt absolutely buggered afterwards. The last 10k from Carrington Rd hill I just kept thinking, "this is so hard", "boy am I hurting", and "death can't come soon enough" but I made it. It was the dread of those 6ft Track hills that kept me going.

Hot then cold

Sat 7/2/08
Striders 10k I just didn't have a lot of puff, or possibly enthusiasm, and ran only 40.07. Pretty poor effort but not a disaster. Heidi on the other hand beat me for the first time with a 1.5 minute PB to record 39m28s to be third female. Wow, that is a 5 1/2 minute improvement in six months! Afterwards I went to work with Honor, install a sonar blank on a ship at GI, and then went out in the company's new boat. Exhausting day. It was stinking hot. 40+

Next day I intending to get to the Hornsby Hurricane star but I just couldn't get out of bed early enough. When I realised I wasn't going to make it I stopped at the Lane Cove course which was on the way and ran two laps and bit extra. All up 25k. It was really hot, and as it turned out this was the day of the Victorian bushfire disaster.Over 1800 homes destroyed and 190+ dead. That puts running into perspective.

I had Monday and Tue off with work commitments and then had two good runs on Wed and Thu nights. I ran the 14 km from home to Lapa and then up to Maroubra beach, up Broome st and home. Ran quite hard. On Fri morning could only manage early morning drills for half an hour.

Sat 14/2/08
It poured rain on Friday and Saturday morning so I gave the Roseville Ripsnorter a miss and ran the reverse Clovelly Canter again. Fortunately this time I had a bit more energy and was able to run the whole thing with only drink breaks including the Tamarama steps!!!! All up exactly three hours for 33k or so. (I had a few scenic long cuts around Waverly cemetery)

On Sunday It once again poured rain and I had a big sleep in till about 10am. I don't remember the last time I did that! Later I went out for a moderate 6k run.

Monday I was up early and ran 12k loop to the Cathedral. I had a 10k run in the evening in beautiful conditions. Big cumulus clouds and very still.

Tues I ran 8 intervals around Lap with Heidi and about 4k of warmup. She goes to the Masters games on Wed to compete in the 8k cross country. She should go well.

Then work got in the way...

After the three really positive 30k days, I was sidelined by work and couldn't get out for another run till Sat morning. I ran the reverse Clovelly Canter again with Ken W and his girlfriend Milly. They are training for the full iron man at Port Macquarie.
Milly is an impressive woman, her schedule is crazy but organised. I asked her my usual small talk question "what would you like on your tombstone?" and she gave the best answer I have ever heard , she said "Kick it to me!"
The run was at a slow pace to the half way mark at Malabar when I suddenly felt ill had to make an urgent visit to the bushes!!! I got going again, and caught them at Maroubra.
Ken and I then picked up the pace and ran at 4.2k/min to Bronte where Ken turned off, and I continued on up the Tamarama steps. Half way up I felt giddy and exhausted and just had to sit down. I was done. Made it back to the car at a slow jog, all up 30.7k in 2h 50min.
No runs till Tuesday morning when I had my first run with Heidi for the year. We ran 10 rolling intervals of Laperouse loop. Very humid and tiring but both of us seemed strong. See how we go at Striders Lane Cove on Saturday.

Megalong Return

View from the top of Carlons Head towards the Black Range


I spent Mon to Fri working intensively at North Head STP from 5am to late. So I had to pass on running. Fortunately I was able to get away Friday evening for a return trip to Carlons Farm at Megalong Valley with Neil Kate, Geoff, Michele and Serena. The forecast for Sydney was for over 40 deg so I hoped the Mountains would be a bit cooler. In the morning I was very tired and we hung around the campsite while the girls danced and Geoffrey threw his boomerang. Then after poking around Blackheath antique stores in the morning, Michele dropped me off at the Explorer's Tree at 1pm for what proved to be an epic adventure.



View to the Campground from Carlons Head - 450m below



It was hot, over 31 degrees but humidity only 73% and a fresh westerly wind. I ran down Nellies Glen to the Megalong road and turned left to Carlons Farm. I plodded along feeling quite comfortable, but I was careful to keep sipping water. I arrived at Carlons Farm just as Michele and Serena turned up in the car. Serena had stubbed her toe, so I carried on up to Bellbird Point which had incredible views of the Cox's river and Breakfast Creek. then on a whim I ran up to the Medlow Gap road and looked for the Carlons Head track. I couldn't find a track so I bush bashed straight up the hill until I came to the cliffs...I really should have told Michele about this beforehand, but I couldn't resist...I scaled the cliff using the chains and hand holds...it was a bit exposed and the wind was gusting over 20knots straight at the cliff... but the climb wasn't hard and the next thing I know I was on top. That was a change in elevation of 450 metres in 2k or a gradient of 25% overall. So I called Michele from the top, and we arranged to meet in Katoomba at the Golden stairs. I ran along Narrowneck at a steady pace enjoying the most wonderful views in the afternoon sun. It was hot, and I had run out of water but the exhilaration of being on top kept me going. It was about 32k all up with some very big hills.
View back to campground from Bellbird Point

Afterwards we had a delicious Indian meal at the Arjuna restaurant in Katoomba before returning to our collapsed tents at Carlons farm. (the wind had blown the over)
I was up at 6am on Sunday to a beautiful cool morning with light drizzle and moderate southerly wind. The tent was surrounded by kangaroos, some with joeys and two big males who were duking it out on their hind legs. This time I ran up to the Medlow Gap road and then 9k round to Taro's Ladder. The climb was taxing and it was hard to keep running afterwards, but I eventually perked up and ran to the coffee shop near the Katoomba oval. All up 25k with a 340m change in elevation overall.
Michele and Serena met me at the coffee shop, and after breakfast we had a great visit to the Scenic Railway. They really have done a great job with the boardwalk through the rainforest. It was interesting to see the use of lightweight galvanised channels to make the supports.
In the afternoon we had a disappointing meal at the Alexandra pub at Leura (that place has gone downhill quickly), dropped in at the Castros and got home about 6.
Next morning was Australia Day and I dragged myself out to run the Clovelly Star in reverse. I plodded along in ideal conditions to cover the 32k (with my extra bits) in 3 hours, Fairly slow but the hills of the previous days were holding me.

Narrabeen 32k and Clovelly Star 30k

I recovered from the flu suddenly and went to the Six Foot track training group 32k run across Narrabeen plateau. I thought the pace might be slower which would suit my flu recovery, and also I really wanted to see this area. It was a very pleasant morning, overcast and cool. About 30 runners. The organisers were just that, super organised with water drops everywhere. Due to the nature of the trails and the many turnoffs, it was a slow pace as we kept regrouping and going single file through the bush. I had quite a few good conversations along the way. The last seven k's or so we were able to sprint out along the excellent track around Narrabeen lake. I felt good and really enjoyed it.
Clovelly Star - Hmmm, should I do another thirty k on Sunday? Well I felt OK and it was local, so I joined the 6.20 group and off we went. I was tired but I didn't have any trouble keeping up along the hilly course along the coast to Malabar. After the hills the pace quickened (or I slowed) and the group started to break up. I stayed in contact until Kensington and the front four slowly pulled away. I came in about 500m behind, and felt pretty good. Tired but no injuries.

Then went off the Mike and Stefs' for the Warriewood swim. I missed that but had a great day and spent a couple of hours in the small surf with the kids. A great day.

The Flu returns.

I thought I had kicked the flu but it kicked back in with a vengeance and I had to lie low from Monday to Thur.
Finally got out for a run to the office and back on Friday.

Megalong Weekend Jan 10/11

Cricket at the Campground

Drove up to Carlons Farm camp ground with Neil, Geoff, Kate Serena, Michele and Honor. I made a silly error and we wasted an hour going up the Shipley Plateau. Finally got to the campsite and we had it all to ourselves, which was just as well as it was midnight and we made a lot of noise.
I slept very soundly after a week of flu, and we had a quiet morning exploring the area. Michele and Honor weren't into camping this weekend and went back to Sydney.
I took Geoff, Kate and Serena on a great hike from the Megalong road up the Six foot track to the Nellies Glen Turnoff, then up to the Narrowneck tunnel (Rennies). The kids were troopers and we had fun finding our way through the pitch black tunnel, and getting thoroughly filthy. We emerged onto the Federal pathway and followed it back to the Golden Stairs. I saw several Lyrebirds and found someones hidden lunch which animals had pulled apart. It included some Full O Fruit biscuits which I greedily ate.

Inside Rennie's Tunnel

We met Neil at the mountain top and then had a meal at the Blackheath pub, before going back to the tents at Carlons.
Saturday night was one of the most beautiful that I remember. A full moon came up through a misty sky about 10pm. It was dead still. All the bush was lit up by the moon as if it were a dream, the cliff of Narrowneck could be clearly seen. The weather was perfect, and I left the tent flap open. About 1 am I woke up to see the enormous moon filling the tent door.
At 5.30am I dragged myself out for a run. On the way back I had noted the didtasnces from ther campsite. So I ran with the sunrise, kangaroos and wombats along the beautioful Megalong valley to the Coffee shop and back. The outward trip was a struggle with the flu setting in, but I recovered on the return trip and ran along happily, at about 4.3min/k. 30k all up
Afterwards we had a fun game of cricket with our kids and some fellow campers Carol and Geraldine and their boys.
Later we hoked up the nearby hill and claimed it with a cairn of rocks, and the drove down through Biolpin to visit Catherine and Michaels Arabian stud. We learned a lot about Arabs, and I have to agree they are beautiful animals.

The Flu

Aaargh... the kids had now I got it. For a week as it turned out. This flu hung around for a week and I lost my voice for three days. Nio running for five days. Fortunately it went away very suddenly on Thursday.

Tuesday Sprints

Mon 5/1/08 Ran to work and later walked home. Very hot. Cycled to Airport and back to farewell Fred and Cindy.
Tue 6/1/08 Early meeting at Manly. Ran home at 7pm and stopped for 10*400m sprints at Pioneer. Pretty stiff after the weekend, ran them between 1.44 and 1.57.

Dee Why Dash 4/1/09

27k from Dee Why Surf club up to Oxford Falls then to Allambie Heights, Manly and along the coat to Dee Why. There were some big hills and one big down hill. I felt pretty good getting through it in 2:25. Mentally the hills were tough especially the last one at the end.
Yesterday I went on a 5 hour bike ride (in the saddle) from Malabar to Lillyfield where I met Graham, then all around Homebush Park, then on to Enfield for coffee with the Castros, then back along Cooks River and Foreshore drive. Left knee sore afterwards so I iced it and took Voltaren.
Last weekend I ran in the CR 5k in 18.53. Heidi ran 19.44. In the last week I also ran Heidi's secret Coogee Hill course, and we ran downhill intervals at Lapa. Numerous other runs, around Lapa/Malabar.

Christmas Day 10k 2008

Dragged myself out for 10.2k around Heffron oval. Averaged 4.16 mins a k. Then ran to office and carried a Playstaion 3 back home (they are heavy!). Arrived at 9am for presents, then to Neil's for a huge feed and big water pistol fight.
Boxing Day had pleasant 1 hour run with Heidi to the end of Prince of Wales drive on the breakwater and back. She was really fatigued and kept falling back. I felt pretty good.

SMC 10k 21-12-08

Good morning for running. Cool no wind. Big turnout for the first running of the 10k teams event. Ran OK but with no zip. Came in about 40.03. Could have done better. I blame the intense week of stress trying to get work finished for the year. Remarkable run by Blue Dog backing up from C2K the previous weekend and overtaking me at 39k and powering ahead. Tough dude. Heidi ran 40.44.

Sri Chimnoy 23/11/08 Half Marathon

Perfect day for running. Light rain and unseasonably cool. The half marathon was three windy loops of the inside of Centennial Park. I was running well and feeling likely to run 86.?? when on the last lap I ran straight ahead where I was supposed to turn. I ended up running about 1.2kms out of my way. The other runners were calling out to me (they told me afterwards) but I was in my own little world just ahead of them. After getting back on course I was not too fazed and started reeling in the runners I had overtaken earlier. I felt really good in the last two k's and gave it everything finally finishing in 90.33. Heidi ran in the 10k event in 40.3? She keeps improving

SMC 10km Sun 16/11/08

Travelled with Heidi to Smithfield. Great conditions cool and light winds. I ran 30m 53s which was the usual, and Heidi was first lady home in 40m55s which is a new PB.
This week had a good interval run on tue 10 * 500 in 1m42s to 1m 46s and a good run down to the Cathedral. Some other runs in there too but lifes just too hectic to remember.
On Sunday it was Serena and Kate's dance recital. A fun time was had by all. Serena fell on one of the gym exercises but got back up again. After the show she was laughing about it .... she must be growing up.

Buffalo Creek Star - Sun 9/11/08

On Monday I was dead tired from the ride and its aftermath, so much so that I kept forgetting everything. I even managed to lock myself out of the office for 2 hours when I couldn't find my keys!
So I was surprised that on Tue morning Heidi and I ran the 10*500m intervals faster than ever. Maybe it was the freshly mown grass, or maybe we are just getting better. Heidi ran all the intervals sub 1m50s with a PB of 1m46s and I ran all mine 1m46s or less and on the final one I ran 1m39s.
No runs until Saturday due to work and exhaustion. On Friday night I flew to Melbourne for a work function at Rippon Lea house. In the morning I dragged myself out for a 15k run from the motel in Lygon St to Federation Square and then east along the Yarra Trail. It was a very enjoyable run. The weather was cool and the rowers were out in force along the river. It was fun to see if I could keep ahead of the eights. I ran along the river for 6.5k's according to the signs and then crossed the river for the return trip. This time there was an eight starting off just as I hit crossed the bridge so I really tried to put in an effort. Managed to hold maximum pace to just before the rowing sheds opposite Federation Square, so I was pleased with that effort. Then cruised back to Lygon Street.
Afterwards we visited my old friend Clare Mc. and we returned to Rippon Lea for the full tour followed by a great meal at the Ciccolina restaurant in St Kilda. (Highly recommended). Eventually got home about 10pm and fell into bed.
Next morning it was hard getting out of bed at 5.30am for the Buffalo Creek Star. Little voices were telling me "Its too late you won't make it", "Relax, enjoy some sleep" "Have a rest". Some how I did make it. The 6.20am group were just leaving as I pulled up. I managed to catch them at the first drink stop and then ran with two Action Jackson and Cameron till the 23k mark where I caught up with Mike K. and slowed down for a chat for a k or two. Also met Coly who had recently swum the English channel. He had a very inspirational story. 16 hours in 14 degree water. Wow, that is hard core. I ran on from Mike at the 25k mark and soon found Stefica and had a chat to her for a few hundred metres. I left her at the 26k mark and ran to the finish alone.
I felt strong over the final 4 k but the rough trail was not good for striding out. All up a slow Star of 2h40m.

Gong Ride 08

This turned out to be a super day. My company sponsored the local community at Malabar to ride in the Gong ride. We supplied a coach, a marquee, t-shirts, BBQ and organisation. The community got behind it and raised over $7000. Also four children including my 12 year old daughter Serena rode the 56kms from Heathcote to Wollongong. They were all troopers, well done Serena, Haylee, Josh and Tristan.

The weather was very kind to us with cool cloudy conditions but no rain and a tailwind.

We were inspired by Annette B, who suffers from MS and whose daughter Haylee also rode in the event. Some people inspire you with their quiet determination. Annette and Haylee are two such people and today my daughter Serena was too. She guts her way up the hills, and never complained or gave up.

Annette and her parents came down on the coach and welcomed us at the finish. That gave the ride a new meaning for all of us.
Special thanks go to Sarah B. for her great organisation, the Normandie Motel for catering and to everyone who came on the bus as riders and helpers. It was a privilege to be involved. Thank you.

Striders Lane Cove 10k

Travelled to race with Heidi, Greg and Suzanne. Humid day with light rain. Ran 39min 52 which I was happy with. I had to leave the event immediately after finishing to race down to Mittagong with a spare wheel for Dave who had spent the night by the roadside.
Earlier in week had good 10*500 reps at Pioneer park with Heidi. All below 1m50s the fastest 1m41s and also 10k on Thu.
Lots of cross training at work with diving and lifting all sorts of things.
Tomorrow is the Gong ride which my company has sponsored. So far our group "Annnettes Army" has raised over $7000. Its a wonderful cause. MS sucks.

Sunday 26th Oct

No run Friday due to late finish docking ships at Garden Island. Saturday morning CR 5k at Iron Cove. Ran off 20min but came in at 18m48s. Robert G and Suzanne L also came along.

Then took a group for Gong ride training at Heffron for two hours. Afterwards we had an all day party for Serena's 12th birthday including taking the 10 kids for a hike to the Coast graveyard to take rubbings of the tombstones.

Sunday morning went for 1 hour ride around Centennial with Monica. First half hour was easy then I went all out until I managed to lap Monica.

Thu 23/10/08

Rested my knee till Tue. Ran 10 * 500m intervals. Stated at 1m 51s and built up to 1m 40s. No pain in the knee but I could still "feel" it. No run Wed. Then Thursday ran 2 * 5.3km quick circuits of Malabar. No knee pain at all.

Maroubra Fun Run Sun 19-10-08

I was looking forward to this event. But on Thu I was running 1k intervals with Heidi J. when I got a sharp pain behind my right kneecap. I could still run on it but not flat out. So I have rested it since then and so no Fun Run.

Instead I watched from the side line. A lovely day but hot with very little wind.

Heidi ran in 33.09, Greg L. in 42, Neil agsin won the wheelchair, and Serena, Michele, Monica, Ricky Lilly and Elke, Kate and Geoffery all walked the 4k.

Brighton Beach Dash 12-10-08

Inaugural running of this 10km race along Brighton beach promenade. Bit of a dodgy surface but it was well organised and I had a comfortable run in 39.13. Please with that, only have to improve just over a second/km to go under 39.

Heidi J. ran a modern PB of 41.09. Her folks kindly gave me a lift out there. We were going to run back to Malabar but Heidi had a spectacular fall into the gravel after the race and took some bark off. So after doing an extra 10k we caught a cab.

Also this week I did 10*400m intervals Tuesday and 10k tempo on Thursday. I also dived twice a day which was fun but very tiring. Great weather though, we saw all sorts of marine life, the highlight being the first of the Humpbacks going south.

Jervis Bay 5-10-08

A day trip with my daughter Honor to Jervis Bay. We met up with Michael and Jessie at Callala and then Mark W. met us in his boat with Ian and Ray.

The weather was overcast but the sea was dead calm, so we were able to anchor right under Point Perpendicular. I have many happy memories of this site. It is big. The bottom is made of huge boulders stacked on top of each. Honor and I dived to 32 metres cruising in and out of the passages between the huge stone monoliths. We spent the dive photographing sea tulips (Below) and anemones (above). The water was cold and there was a green tinge due to algal bloom, but it was worth it. There is something special about the the heads at Jervis Bay. Diving anywhere round here is memorable.

Honor also found a super cute baby Port Jackson shark which sucked on to any thing that came near its mouth.

Afterwards we dived the Fairey Firefly wreck off Callala. This plane crash landed after a mid air collision in 1956. The details are here http://en.wikipedia.org/wiki/VX381_Fairey_Firefly_wreck . The photo below shows a restored Firefly in RAN Air Wing colours.


The plane is virtually fully intact and there are few signs of "ratting". The parachute and compass binnacle are still in place.


By coincidence I am named after a sailor who was stationed at HMAS Albatross at the time of the wreck, and who was later killed in a car crash on the HMAS Albatross Road in 1958. He was my Uncle Alan and he is buried in the Service Graveyard at Nowra. I wonder if he worked on this plane?

When I was talking to my Uncle Noel a couple of months ago, he remembered Alan lovingly. They had served in Korea together. Alan was on board the carrier HMAS Sydney as an Aircraft Artificer, and Noel was a foot soldier at the front line. Noel was seriously injured by a Chinese grenade and spent two years convalescing.

In the meantime Alan had gone to Scotland to train as a diver with the Royal Navy, and while there he was selected for "special operations". He later enrolled in the military foreign language school at Point Cook, Victoria. Alan learned Russian and it was at his suggestion that Noel followed in his footsteps and applied to study Indonesian. They were also trained in interrogation techniques, and survival skills.

After Alan died, Noel completed Officer training and had a long career as an Indonesian intelligence expert.

Two months after I visited with Noel in his nursing home, and he told me all about Alan, he passed away aged 83. I hope the brothers have reunited in death. As Noel said to me tearfully "Alan was my best mate" That was 50 years after his brother's death.

The words of the poem "For the Fallen" rang very true as Noel remembered his brother so vividly and his comrades who fell in Korea.

There are many roads that we travel in life, and they have a way of converging as we get older. I wonder if this plane is a crossroads between my Uncle and I? Were his hands the last to touch the wings before it took off? Did he give the pilot a thumbs up as he taxied away?

PS... Speaking of roads converging, who should be sitting at the table at the Berry doughnut van when we pulled up but my sister-in-law Karen and my niece Emma. Karen kindly sprang for the donut and coffee and saved me a sprint to the ATM. Thanks Karen! The planets aligned for me that day.

Striders 10k - October 4th 2008

Striders 10k Homebush - 39.50 felt good. Bit of a strain in the last half but never felt like I wanted to quit. Light rain and muddy track.

Light week of running this week. Started running intervals with Heidi J.at Pioneer. Ran 10 * 400m on Tuesday and 5 * 300m Thursday.

Heavy diving week. Two dives a day every day. Great weather. Cuttlefish have gone beserk laying eggs on everything in sight.

Also saw some spectacular Blue Devil Fish

And Sea Dragons with berries.

Running since the Marathon

I felt very fresh after the marathon and very little muscle soreness. There was no time for recovery runs as I was at sea all week and diving most days.
I made it out on Friday evening for a brisk 5k run. Then on Saturday I went to the Coolrunners 5k handicap time trial at Iron Cove. Very civilised. I ran faily comfortably in 19.15 and then 21mins on the return. Very pleasant coffee with the CR people afterwards.

Today ran the Airport Star. Very lethargic. Very warm day forecast is 33deg. Took the short option of 26.4k and glad I did. Not much left in the tank at the end.

Low Iron

I am a regular blood donor and was surprised this week when I was rejected for donation because of low haemoglobin. So I went to see the Doctor Chris who advised that this is not uncommon in marathon runners! Who new? Not me. Looks like the diet missed out on a few vital minerals...like iron...Dohhhh!
So Chris is testing me for other possible causes of low iron like cancer, but the most likely explanation is that I haven't eaten enough iron rich foods like red meat, combined with endurance running which tends to deplete the body of iron.
The bonus is after I increase my iron/haemoglobin levels back up again I should have a lot more energy.

Sydney Marathon - 21-09-08

Decided not to run with the 3hr pacers but run according to how I felt. Made it to 21.1k at 90mins and then 30k at 2.10. I was expecting to hit the wall, so I tried to hold back but as I passed the turnaround on the City West link I felt better and better. I kept passing people and no one was passing me. That was unusual and also motivating. As I passed over the Glebe Island bridge for the second time I remembered last year that the 3.15 group passed me here, and I suffered terribly to the finish line. I also remebered that at the Gold Coast 2 months ago when I came to a complete halt at 39k with dizziness and fatigue. But today I was feeling good. I actually started to feel better than in the first half. But I new I had at least 7k to go so I was determined to hold back.
Then I was into Hickson Road, a long desolate straight. One runner was a long way front of me. I decided to increase speed just enough to catch him before the bend. I did! So I came up to the Wharf theatre and overtook a couple more runners. Then coming around Dawes Point I ran past the seawall that I had rebuilt and remebered how hard it had been working there. Only two k' to go so I let it rip, and somehow managed to run the last two k sub 4 mins. Time 3.04.?? Two minute PB and an 8 minute course PB.
I had so much extra energy that I ran back to Hickson Rd to find Mike and pace him home. He was suffering but hung on to run 3.50 which was 19 minutes better than last year.
What was the difference?
-1) I force fed myself carbs (pasta, bannanas, bread, honey, rice) for three days before hand.
-2) I filled myself with V8 juice and gatorade.
-3) I had easy days before the race
-4) During the race I had a GU before the start and at every 10k (even though I wasn't hungry)
-5) I sucked Glycogen pills the whole race
-6) My training while missing afew days due to flu and work has been consitent over the last 7 months.

Sydney Marathon Eve - 20-9-08

Its the eve of the Marathon and I can't say that I am confident. I have concentrated on 5k runs in the last two weeks. No long run last Sunday. Instead I managed just one sprint around Centennial Park after which I was stuffed, then a slow jog/walk home. I put this fatigue down to the flu hangover and a big day at sea working on Saturday.
Overall I think I am as fit as I ever have been but the Sydney course is not easy with hills at the Domain, Alison Rd, Darling harbour and City West Link. If I can crack 3.10 I will be very happy, and I will be content with anything under 3.15.

Flu

Best of Intentions to run in the Striders Sneek Peek 35k but the Flu took hold on Saturday night. Only ran a couple of 10k slow jogs through the week. On Sunday 7th ran the Willoughby winder which ended up being 32k with rain extensions. Felt pretty good.

New Diet Part 2 - Sat 30/8/08

Broke the diet on Tue night when I attended the wedding party for Gina and Toby. It was bring a plate and Toby being a chef, everyone brought something good! Had some chocolate, had some sausages, but also ate lots of great salad. Took Wednesday and Thursday off as I was so tired and sore. Friday ran home from work 12km. Saturday morning 10 hill repeats from the Sea rescue to the top of Howe St. Hard work. Have stuck to the diet. Lost 3kg this week.

New Diet

This week started new diet to get rid of lazy fat before the Sydney Marathon. My weight has gone up to 74kg. So I have sworn off fat, bread, tea and coffee, lollies, chocolate,cake... for the next 4 weeks. Target weight 69kg.
Ran 12k home from work via Lapa on Monday at 5min/k. It was murder. Legs very sore. Tuesday ran 5k to work and 12km back home. Legs still sore.

Mt Wilson to Bilpin August 24th 2008

Stayed in Blackheath with Mike and Stef, Michele and Serena. Very cold in the morning with a heavy frost but by start time of 10am it was cold but perfect for running, with clear skies and low wind.
I decided to hold back this year and was pleased to let people overtake me early on. I tried to hold 4.2m/k until the bridge. After the 5k drink break I pretty well ran by myself the whole way. Coming onto the bitumen I came upon a group of three and slowly I came up on them and went past. Then a short way down towards the river I picked up another. I had a very enjoyable run to the river, I could see an NRG runner in the distance on the long straights. He stopped at the drinks station and I continued up the hill. The hill! Boy it goes on forever, well 7k I think. The runner who stopped powered up and soon overtook me. I plodded up, and up, and up. Finally got the the Bells line road and had 1.5k to run. But I was pretty buggered. Got home in 2.49.40 which is a minute faster than last year.
Mike had a great run coming in at 3.12 which was much better than he expected.
In the afternoon Neil/Kath/Kate/Geoff /Drew and the Castros came up to Blackheath. On Sunday we all watched the Olympic Marathon and went on a bushwalk through Centennial Glen. The kids practised abseiling by the creek.
I also got in 5k of slow recovery run with Kath on Sunday morning and another 5k in the evening.

Clovelly Canter Sun 17-8-08

30k around the eastern suburbs. 2hr 20. No dramas. Also this week two interval sessions and one swim session.

City to Surf 10-8-08

Cold with light westerly blowing. Great conditions. Last year ran 57.50 and planned to run 1 minute faster this year. Twenty nine minutes at 7k, and 56.40 across the line. Its always hard to get going after standing for an hour at the start and the first three k's were a struggle, but then I just sat on 4min/k pace. By luck or experience I came in exactly as planned and feeling well. Then ran back to Rose Bay and walked with Michele and Serena to the finish.

Sun 3/8/08

Pymble Pushover Star - ran with the 3.20 group at a good pace. very hilly course with some steep hills that were a challenge. Legs a bit sore towards the end but did not slow down.

Through the week had a couple of 10 k runs and ran 10 intervals on Wednesday at Wollongong lighthouse

Sun 27/7/08 - Tourist trot star, well named as it winds from Centennial Park over the Bridge to North Sydney and then back again via the Opera House. I started with the 6.20 group but it quickly broke up and I ran by myself for some time, and ran quite a bit extra as I made a few wrong turns. Ran the last 5k's with Mike K.

Running since GCM - 19-7-08

Took it easy after GCM. We spent a lovely week at a rented house in Federal in the hills behind Byron Bay. Memorable highlights were bushwalking and rock climbing with Anthony and a slow run from Byron to Federal.

When I got back to Sydney it was straight into hectic work again. I managed only one 10k and one 14k run in the first week back and just two 14k runs this week.

This included one fast run to Cape Banks via Henry Head and Reservoir St Anzac and Howe St in 53 minutes which I was please with.

This is how I looked coming over the line at GCM. Leaning to the right. Completely gone. Pathetic. Lesson to learn , don't go beyond your ability.

Gold Coast Marathon

No one said running marathons was easy, and this one wasn't. I ran comfortably with the 3 hour pacer till the 33k mark then started dropping back. Then I plummeted as I hit the wall at 35k. Try as I might I couldn't keep running and at 40k I had to walk/run. My legs were wobbly and my head giddy. The last two k's took 14 minutes! Oh well.

The positives are that I ran all the way to 35k in 2.30, and the half marathon in 87 mins. The overall time of 3.10 equalled my previous PB on this course. No doubt I would have gone much faster overall, if I hadn't gone out so fast, but I had made the decision to stay with the pacer as long as I could. How often will I get to run with Steve Monaghetti!

Training to Now - Thu 3/7/08

After the Rocks Push I got in two good 5km/spin class/5km on Mon and Tue, and a good 5k sprint around the Malabar circuit in 21.05 on Thu. On Saturday, I had a gentle 2 * 5k run, but I missed the Woodford to Glenbrook because of urgent work at the Desal.
Then straight to Tallowa Dam where I got in one light 5k run wth Takahashi. Absolutely exhausted on Wed and despite suiting up, I never went out but stayed home and watched State of Origin. Then opted for a good sleep.
This morning I did a sprint around the Malabar circuit in 20.20 which is my best time (3.8k/min), which given the terrain, I am pleased with.
I leave for the GCM tomorrow. I am making no predictions, but I am hopeful that I will break my PB of 3.06 from Canberra, but you never know.

Sun 22nd June- Rocks Push Star

31km around Sydney CBD, out to Rushcutters and then over the Harbour bridge to the Neutral Bay and finally back via the bridge to the start at the Observatory. Completed in 2.5 hours. A few hills and stairs. Ran strongly, never feeling very tired until the last few k's. A sharp pain developed in my left hip when we stopped for water but it was OK to run on.
Gold Coast Marathon in two weeks.
Spent the rest of the day reading a book. Luxury.

Sat 21st June - Honor's First Run

Honor is on a fitness drive so she agreed to come on a very slow run to the office and back which is 10k all up. I also ran over to Jellicoe to watch Geoffery play soccer.

Fri 20th June 10k Sprint

Ran 2.5 km to Heffron Pk then did six sprints around the 2040m track. The 1km splits were
4.25, 4.13, 4.15, 3.57, 4.06, 3.57, 4.07, 4.02, 4.09, 3.59. For total of 41.15. Didn't feel bad afterwards. 2.5 km jog home

Thu 19th June

5.3 k sprint around the Malabar circuit in 22mins. Too tired for any more.

Monday 16th June - Turning a corner

5k quick sprint to Gym then a 45 minute spin class during which I gave it everything. Half way through I went into a deep trance and seemed to be floating outside my body. I felt no pain and no exhaustion. Wonderful. Ran home feeling happy.

Tue 17 th June.
Another 5k sprint to the Gym. Had plenty of gas in the tank and made it there in about 17 minutes. Road hard intervals on the bike for 30 mins but I couldn't capture last nights form.

There is definitely a door that can be opened to the brain when you maintain a constant rhythm. A little bit of exhaustion seems to help open it.

I feel I have turned a corner in the last few weeks. I seem to have much more endurance.

Fluffers Mudgee Trip June 14/15

A bit tired this week after running from Mum's at Hunters Hill via Concord to the office on Monday evening.
Tuesday 2 * 5k to Gym and back with 1/2 hr spin class.
Wednesday no running.
Thursday 1 km sprints around Jellicoe Park.
Friday sprint from office to Airport to pick up a hire car. Then late evening drive to Mudgee.
Saturday 7am Mike K. and I ran 10 k through Mudgee and up to the top of one of the hills with a transmitter on it. I left him with three k to go and sprinted home.

Then joined the other Fluffers for an enjoyable bus tour of the wineries. I did my best to have as little to drink as possible. Interesting tour, I learned a lot about wine, which isn't surprising as I knew nothing to start with.

Enjoyed a great lunch at Oatley winery and then a dinner at the Old Mudgee Railway Station. Once again I stayed off the grog and resisted having the very delicious looking deserts.
I dragged myself out at 6.00am on Sunday. The thermometer was 1 deg and Apparent Temp was -3. Set off solo at 6.20am for 6 *5.4k laps of the town which included the steady climb up to the water reservoir. The cold was an issue and my hands and forearms became completely numb and paralysed. When I tried to unscrew the cap on my water bottle my hands were just a couple of claws.

There was a surprising number of runners and walkers out in the darkness and they were rugged up like Eskimos. I must have looked a sight in my shorts and T-shirt.

Still I was enjoying running, so much so I took a few longer diversions to see the sights. On lap two I ran for a few hundred metres with a mob of kangaroos bounding alongside me near the water reservoir

The sun rose weakly at 7am but it wasn't till after 8am that it started generating any heat, and my hands began aching as the feeling returned. I started the final lap at 8.36am and was on a bit of a high, with the sun giving me a lift. Picked up the pace to finish the last lap in 4 min k's just before 9am.

Then I feasted on great scrambled eggs with the other Fluffers at the Old Butchers Cafe before saying goodbye and heading back to Sydney.

Rennies Tunnel-Dixons Ladder Sun 8th June

Mike P was in town so we planned to go on an adventure. All the rain meant canyoning wasn't on, and as we got away to a late start (we arrived in Katoomba at 12.30) we needed a hike of about 4 hours. A quick google on my laptop from the car and I got some track notes on Rennies tunnel which I had always wanted to check out. So we parked on Cliff Road and hiked down Glenraphael Rd then the Golden Stairs and soon found the entrance about a kilometre north of the stairs.

An interesting tunnel for shale/coal cars in the 19th Century which goes right through Narrow Neck. Its only about 1.5 metres high and 4 metres across in places the roof has collapsed so its possible to stand up.

There is nothing much in there. Surprisingly no litter or grafitti. The rails have been removed and just a few of the sleepers remain. Some cute bent wing bats were huddled on the roof.
At the western end, the entrance is collapsed and only a small hole is open, just big enough to squeeze through. We had planned to hike out up Nellies Glen, but instead we hiked up the Water Board road and found a"Ladders Removed Sign". Hmmm. Onward and upward, and for once it work out.
We clambered up to the base of the old ladders which are called "Dixons Ladders" and found that someone had jury rigged a couple of saplings up to the steel ladder. Great.

Then half way up the ladders ended. Bugger. But a rope was hanging down. It was still raining and a good quantity of water was pouring down the gully so we rugged up and buttoned down the GoreTex and climbed up through the stream. Fortunately it turned out to be easy and we then quickly climbed up to the Glenraphael road and to the car.

Three hours round trip.

Striders North Head Star 30k Sun 8th June

A lot fresher today after rest on Saturday afternoon. Cold and raining. Small 6.20 group ran together the whole way. Finished in about 2.15. A few good hills and a variety of terrain. Lots of rain. Enjoyed it. Ran strongly.

Striders 10k North Head Sat 7th June

First time at fairly flat North Head course. Really tired from work. Ran 39.33 and lucky to do that Happy to have dragged myself out of bed and got it done.

Consistent Running

In the two weeks since the SMH I have had consistent running and still injury free and enthusiastic.

The first week I spent out of town at Batemans Bay for work. Still got in a good long run from BB to Malua Bay and back on Sunday 25th as well as some tempo and interval runs. Came back from BB having lost several kilos.

This week back in Sydney I did the same, but also ran the North Ryde Star, I ran strongly with the 6.20 group, but I did take it easy on the rock strewn track through the valley with was a great place to strain a ligament.

I must have improved this year because when I last ran with the 6.20 group in February I couldn't keep up and was absolutely done in at the end.

Five weeks to GCM

SMH Half Marathon Sun 18th May 2008

6500 entrants this year and I started about a third of the way down the pack. It took about kilometre to get past the slower runners and settled down to a pace of about 4.1 min/k. I wanted to beat my PB of 87.57 but not thrash myself.
I came through 10k at 41 mins and faded in the last couple of k's to come home in 87.03 net or 4.12mins/k. Fairly pleased with that as I had trained pretty hard during the week and work was a thrasher.
The weather was perfect. Greg L. unfortunately dropped out with a hamstring problem but Mike K. ran well in 99 mins.
Afterwards ran to Balmain to meet Alison at her cafe followed by a great family get together at her place. Very nice.

Church Point Challenge STAR

This starts off with a big, big hill, which I ran OK. That broke up the group leaving just three of us. After the hill I was able to fall into a steady rhythm and felt good plugging away at 4.2 to 4.5 min/k. The final hill up to Warriewood was a challenge but one at the top it was an easy run home to Narrabeen.

Flu

No running Mon to Thu due to flu. Felt crappy so I rested. On Friday went out for a slow ramble round Cape Banks then up to Maroubra, along the beach, back round Malabar headland and home.
No running Saturday due to work and Serena's confirmation.

Striders Homebush Star 30K - 4-5-08

Interesting 30K run around the mostly flat suburbs of Homebush, Newington, Ermington and Concord. It took 2h 20 including a few pit stops. Felt good, ran well.
Watched Rohan Castro's footy match afterwards.

Striders 10k Homebush

A perfect morning cool with no wind and a flat track. After being away all week I was feeling very lethargic and was happy to come home in 39.50.

Working at in Kangaroo Valley

Spent the week away working at Tallowa Dam Kangaroo Valley. Beautiful mountainous scenery. Ran the 21k's to work one day. Fog bound, freezing and silent. A giant tree suddenly fell beside me. It came down with a tremendous CRACK!! followed by a tearing, rushing cacophany, then silence.
A strange experience. Is it an omen?

Newport Nightmare Star 27/4/08

Good run from Newport Beach to Barrenjoey and back. Stopped at Avalon after 25km to go to church with Owen and Patti. Was running well. Beautiful morning.

Kanangra Walls to Katoomba 19-20 April 2008

At Coxs River

Ed and I hiked from Kanangra Walls to Katoomba on a Three Peaks scouting expedition. There was a lot of rain and Mt Cloudmaker lived up to its name. We made side trips to the Koonangaroo clearing hut and Mt Dingo. The total distance is only about 45km but it left nme far more tired than running the marathon last week. This was a big contrast to the walk in Feb 2007 which was in the drought. This time visibilty was only 100m and the track was boggy around Mobbs Swamp.

Ed walking in Cloud at Mt Dingo

We checked out the best camp cave ever at Mobbs swamp and also noted a good one at Taros Ladder.

Ed going up Taros Ladder

I would like to make a crack at the Three Peaks (Mt Cloudmaker, Mt Paralyser, and Mt Guouogang) with the full moon on September 13/14th.

Mt Guouogang

Canberra Marathon 2008

New PB of 3.06. Felt great all the way. Ran to plan with very steady splits. Light to moderate rain till the halfway mark, then a beautiful mild sunny day.

Malabar-Lapa-Maroubra circuit 28k - April 6th 2008

Final long run before Canberra. Daylight savings meant a nice lie in for an hour. Started at 7am. Two 14k circuits starting at Malabar then to Laperouse, through Chifley to Duffeys corner then down Broome st, up
Malabar road, back to Malabar and start again. Met a few people on the way and propably spent 10 minutes gasbagging. All up 2hr 30mins.

Lane Cove 10k

Ran to plan holding 4 min k's until 8k and then pushed a bit harder to come in at 39.30. Felt confortable all the way.

Brisbane to Gladstone - Easter 2008

Another trip on the sturdy yacht "Thylacine" skippered by Mike "Legend" Phillips. Weather was perfect with light to moderate Southeasterly winds so we held the spinnaker from Moreton Bay to the finish. We had a couple of dramas including getting a big wrap on the kite and missing a mark coming into Gladstone Harbour. Followed by a magnificent feed at Jurg and Claudia's with Mike & Brenda, Rob Auty, John and Lyn, Neil, Sharon and John. Brenda made three delicious desserts which I struggled to eat only small portions.

In the morning I managed to drag myself out for a 21k run around Gladstone. As usual Mike and Brenda were wonderful hosts, thanks very much.

Running since October

I have had some very memorable runs in the last few months and a few dissapointments. Running from Wollongong Beach up Mt Kiera for sunset and return was memorable. I have run most of the Striders 30km runs but I have missed the Six foot track due to a last minute toe infection. Still had a great time at the Six foot staying up at Cave's house and watching the finish, in particular seeing Stefica finish in 5.55 and Blue dog in 4.20.


Now its three weeks to the Canberra Marathon and I would say I am as fit as ever, but is age catching up with me? I will run one more 30k STAR on Sunday and see how I go. I would like to break my 3.10 barrier but I just don't know if I am good enough.

Mt Hay Canyon 15-3-08

Great trip through an old favourite with Ed Castro, James, Yvonne and John. Perfect weather.

Reef Trip 2008

Back to Lady Musgrave with all the old gang and all the kids. we had it all, a cyclone, sharks, great fishing, 2 helicopter evacuations, birds, turtles. Three weeks of great company and adventure.

The Gong Ride Return

This year I rode direct from Malabar at 6.45am in order to avoid the congestion at the start, and joined the event at Grand Parade Brighton. It rained lightly till Heathcote and then turned into a magnificent day with moderate WSW winds.
I arrived at Heathcote at 8.10am and avoided most of the slower riders coming out of the 56k start.
At the lunch stop in National Park I stopped to take off my rain coat and Alison and Sue R came along. I then had a very pleasant ride to Wollongong with them. The gel pad in my pants greatly reduced the saddle soreness over last year. The new finish location and course route was much improved. Also met up with Anne and John at the finish and we all had a great lunch at the Aqua Bar.
Lunch was so good I decided to ride back to Malabar to work it off. But what route? I decided the most direct route would be up the Northern Distributor and then straight up the gut busting Bulli Pass. I managed to make it almost to the top of the Pass but exhaustion, and the lack of a road shoulder, made me walk the last 500 metres. Once on top it was an easy, pleasant ride along the freeway with the wind at my back. I had some great long runs in the tuck position. Half way along a road side fruit seller insisted that I eat as many mangoes and grapes as I liked at no charge! I wolfed them down and even took a bunch of grapes for later. The fruit gave me new energy and in no time I was at Brighton, where I had to carefully negotiate the Sunday afternoon crowds and then the final challenge of the Airport tunnel and crossing the lanes to Foreshore Road. Finally made it home just before 6pm. Felt pretty good.

What happened to October?

This month went past in a flash. Very busy at work but not in the field quite so much so I have managed to get a few more consistent weeks of running in.

Running events were the Striders Homebush 10k which I struggled in 41.50 (worst ever result, hot and humid), Maroubra 8km 32.16 (just hot), and today Striders Lane Cove 39.38 (better, light rain).

I am riding in the Sydney Gong event tomorrow. Should be fun.

Mt Solitary Traverse

Sep 29 - 30

A great hike from the Golden Stairs at Narrowneck (Katoomba), via the Ruined Castle, over Mt Solitary, then down the other side to the Kedumba River, and then up to the abandoned Queen Victoria Hospital at Wentworth Falls.

Along for the ride were Michele, Honor , Serena (10), All the Castros (Ed, Carol, Emma, Rohan, Alanna (9), Nicky (7), Kath, Kate(9) and Geoffrey (6). The weather turned out to be perfect except for occasional strong westerlies.

Honor and Serena on top of Ruined Castle - Mt Solitary behind

The hike to Ruined Castle was easy and we were rewarded with great 360 degree views. The kids were in high spirits. Pushed on up the ridge to Mt Solitary summit. This was a little tricky all the kids handled it fine. Along the way we passed several groups of whingeing adults in other parties, but the kids never complained. It was the parents with the heavy packs that had difficulty with the scrambles!

The Scramble up Mt Solitary - Come back Miranda!

We camped at a lovely spot right on the summit in a stand of casuarina trees, so the ground was covered in soft nettles. The kids had a great time playing in the evening and we had a good feed which including roasting marshmallows of course.

We set off along the Mt Solitary summit ridge about 8am next morning and were impressed with the remarkable views to the North and South. Quite a bit of the summit ridge is only 20 metres wide so often you can see great views of both directions at once. Occasionally we stopped at the dramatic cliff edge lookouts which required close supervision of the kids, but were worth it for the dramatic views.

Honor at another dramatic cliff line looking South from the Summit Ridge

We hiked on to the Eastern end where a log book is located. This is called the Col and for the first time we could see the steep Kedumba river valley that we would have to cross. The Col is a striking knob of rock which in cantilevered out over the valley providing dizzying views. The track down is very steep loose dirt with poor footing. This was a challenge and it took about two and a half hours to cover the 2 kms or so to the Kedumba River.

The Kedumba River was an Oasis which lifted everyone's spirits

Some of the kids were a bit down when we got to the river, but after resting for an hour by this beautiful river and getting a good feed of noodles, spirits were high again. If we didn't have a time deadline this would have been a logical place to camp.

The waratahs were spectacular.

The ascent out of the valley turned out to be easier than the descent. We made it to the Sydney Water access road in one hour and then one more hour to the locked gate. Along the way we saw numerous waratahs and xanthorreas in bloom. In a remarkable performance Geoffrey, Rohan and Alanna raced from the road junction to the gate. A distance of about 3 km up a steep hill. I struggled to keep up with them. Then when they got to the top we took off our packs and ran down to help the others behind us.

Ed, Kath and I then left everybody at the cold, spooky hospital while we retrieved the cars from Narrowneck. Everyone was tired but happy. Finally got going home about 6.30pm