Three beaches run reversed 3/7/16

It's been a while. Best time on this run was 1.06 several years ago. Super tired after yesterday's exertions and the flu making a comeback.
Felt OK but had to stop occasionally to cough my guts up. A beautiful day but cold. Lots of walkers on the track around Cape Banks. Ran the whole way OK. Tired but happy at the end.
A few scratches from lantana . The usual track has become overgrown in places.

Centennial laps

Super tired this morning. The remains of the flu are still hanging around. Missed the Striders 10k so rode my bike to Centennial via Lapa and did 8 laps in 59.30. Had free coffee at Skoda demo there.
Feeling good on the bike but really buffered on the last lap with fresh SW wind taking a bit of effort to stay above 30k/h

The Flu

I had a great weekend with Neil and Helen hiking the Old Mining Trail to Shelley Beach.
We had a cold but fun night camping at the idylliccampsight with some Duke of Ed's kids and parents from Merewether.
On the way back it rained and we got pretty cold.
By the time we got to the Bulahdelah she was suffering with the flu, and then next day I had it.
Anthony remarked to me that he realised he had never had the flu till he got it a couple of years ago. Then he said it was so bad that every other "flu" he had was just a cold. And that how I felt, this was the real flu and for several days I felt like death. Now two weeks later I am still coughing.
I dragged myself out for a meet and greet with the PM for Serena at Headspace on Sat and slowly jogged back home. Picked up some geocaches on the way. Felt pretty good.
So I went to the mountains the next day for the Woodford to Glenbrook run. Perfect weather. Felt OK at the start and set myself a goal of under 2 hours. The hills on the first 10k were hard. But I managed to run them all. I stopped at each drink station in the first half. Then I settled in for the long smooth downhill for 15k to the finish.
I felt better and better as the event went longer. I had no watch but I was fairly confident of my pace. But the final 500m downhill/ uphill to the finish was hard on my left knee. Finished in 1.57.57 so right on target.
I still had a few beans left so I hiked/ walked up to Glenbrook station.
Pleasant day.

Sunday 29tg May 2016

A magic winters afternoon to run. Runner high after five minutes as I listened to "The Planets" on the headphones as ran through the tree lined streets.
Ran about 20k from Botany to Centennial Park and back with a few diversions.
Ran around Centennial flat out. Legs felt great. Well stuffed at the end.

5k consistency 21/5/2016

Had a real boost in mental endurance over the last three weeks and now physical endurance is kicking in.
I have run to and from work each day and I am now down to below 23 mins door to door.
Last night I was in full runner's high on the way back from the office with the full moon. I hardly felt my feet touch the ground

Nice run home and back

After a long day at work I took a left instead of a right out of the office for the long route home. Went a new route to nine ways, then across to Avoca and down Anzac to Malabar. Felt OK.
Dragged myself out of bed to run back into the morning but this time by the direct route

Striders, Cycling, Energy - 8-5-2016

I have had a big return of endurance in the last couple of weeks.

I ran the Striders Internal 10k at Lane Cove on Sat 30th April. Felt good all the way to come in on 42mins exactly. Under 40 is in sight again.

Regular running everyday, mostly the 5k to work and back each day.

I put Shimano Ultegra pedals on the Roubaix and managed 8 laps (30.1k) of Centennial in 55 mins 42secs. A big improvement.

Centennial Park Lap

It's a big bummer not running Boston tomorrow but thought I should try and run a distance anyway. 

Ran 24k to Centennial Park then once around and back. 

Felt pretty good. Time 140mins. 

Bumped into Anne Lise on the golf course.

Nice rain shower for the last five k.
Longest run since breaking my pelvis. Inspired by Rule the World which won the Grand National having broken it's hip twice!

Malabar to North Bondi

Malabar to North Bondi
Workout: Run
Date: 16 Apr 2016
Distance: 12.89 km
Duration: 1:22:31

To view '', follow the link below:
http://www.mapmyride.com/view_workout?w=1429351469

Better week.

I recovered from the strained left knee and ran to office Wed to Fri. Ran 10 slow intervals on Thu around Mutch park (700m).
Ran Parkrun St Peters in 20.46 feeling comfortable all the way. Then another circuit.

Return from a week out

I strained my left knee last thu week so I have rested it. Missed the strider lane cove. Made up for it with cycling and swimming. Too sore to do any leg strength.
Yesterday managed 10 * 700m intervals run at just 5min km then run home from office and back.
The ran slowly to office this morning leaving a nice line of footprints across Heffron.

Week in Lihir 19th March

A week on Lihir Island for work. Everyday I did the exercises which Anne Lise prescribed. The latest hamstring stretch is a killer but seems to be effective because I am moving faster all the time.
Stopped over in Cairns each way on the trip.
Ran 5k to Bunnings and back from the Motel Monday morning.
On Lihir on Tue evening ran 10*400m intervals around Lihir footy field.
Wed ran 12 k round the mining camp circuit including the hill track to the ocean.
Thu/ Fri no running, due to work and travelling.
Sat morning ran Parkrun Cairns 5k in 20min exactly which was good for 3rd place. Then ran an extra 5k with Russell.
All in all a productive week.

Intervals - Heffron Tue 23/2

A beautiful evening. Running home decided to try intervals on the newly mown oval at Heffron.
Ten 500m intervals. Pain level high. The last two were not pretty.
Then went to Gym for leg strength exercises.
Thu had Physio consult and dry needling. The left adductor is very tight. Needling on the left pelvic ligaments was very effective.
Also saw Prof Neil at ST Vincents who diagnosed patellar osteophytes in left knee which is not a good thing.

Week 18 recap

It's now week 18 since I crashed my bile and broke my acetabulum. I was knocked unconscious and woke up in casualty.

A broken acetabulum is very painful. Fortunately my fracture was not displaced . That means that no medical intervention was required. I just needed bed rest for at least six weeks. I probably would have been sent home to recover earlier except that I also suffered a big blow to the head (traumatic brain injury TBI ) and lost my memory. So I ended up staying in hospital for 2 weeks until I could pass the Post Traumatic Amesia test.

I was allowed to weight bear on week 7 and I happily threw away the crutches two weeks later. Since then I have seen two physiotherapists simultaneously, a speech therapist, a psychologist and an OT.

In week 9 the rehab doctor told me to take 3 months off all work, (in fact he gave me a lecture) but that was impossible. I returned to the office in week 4. I figured that I may as well rest at the office as lay in a bed at home. It OK to do hat when you are the boss.

My mind was definitely a bit scrambled right up to January. Fatigue was bad. But something happened during the Chriatmas break and I started to feel "normal". Thought patterns and emotions became much more predictable.

These are the things that helped me recover:
-I was very fit
-I had fantastic medical attention and rehab.
-Pool therapy and gym work greatly helped build up the muscles again. The nerves that control my left leg. were quite affected and for quite a while I just could not make the leg behave. I walked all over the place rather than a straight line. I always had the sense that I would fall over
-Bike riding- I got my bike back from the bystander who took it home in week 9 and I immediately started riding again. It felt great but I was very slow. Little old ladies overtook me. And I could not swing my leg over so I had to dismount by laying the bike on the ground. But gradually I built up the k's and now I am holding 30k/h around Centennial for 40k.
-Speech therapy. I had great trouble speaking after being hit on the head and this continued until January. I stuttered terribly. Susan the Speech Therapist was very helpful. But so was a particular video aimed at Adult stutterers. Eventually the cure boiled down to just slowing down your speech and letting the brain catch up.
-Family and friend support. I was never without help. This was a big difference between me and a lot of patients I saw in hospital. It's one thing being injured. It's quite another to be injured and lonely. What motivation does one have to get better without friends and family.
-Motivation - I was highly motivated by the entry that had been accepted for Boston. Could I still run it? Just six months after fracturing my pelvis?

So that's the recap. I can now run 10k in 50 mins and ride 40k in 1h20.

I plan to run 20k by the end of Feb. I want to be able to hold 5min k's or Boston will be too disappointing to enter.

Week 18 recap

It's now week 18 since I crashed my bile and broke my acetabulum. I was knocked unconscious and woke up in casualty.

A broken acetabulum is very painful. Fortunately my fracture was not displaced . That means that no medical intervention was required. I just needed bed rest for at least six weeks. I probably would have been sent home to recover earlier except that I also suffered a big blow to the head (traumatic brain injury TBI ) and lost my memory. So I ended up staying in hospital for 2 weeks until I could pass the Post Traumatic Amesia test.

I was allowed to weight bear on week 7 and I happily threw away the crutches two weeks later. Since then I have seen two physiotherapists simultaneously, a speech therapist, a psychologist and an OT.

In week 9 the rehab doctor told me to take 3 months off all work, (in fact he gave me a lecture) but that was impossible. I returned to the office in week 4. I figured that I may as well rest at the office as lay in a bed at home. It OK to do hat when you are the boss.

My mind was definitely a bit scrambled right up to January. Fatigue was bad. But something happened during the Chriatmas break and I started to feel "normal". Thought patterns and emotions became much more predictable.

These are the things that helped me recover:
-I was very fit
-I had fantastic medical attention and rehab.
-Pool therapy and gym work greatly helped build up the muscles again. The nerves that control my left leg. were quite affected and for quite a while I just could not make the leg behave. I walked all over the place rather than a straight line. I always had the sense that I would fall over
-Bike riding- I got my bike back from the bystander who took it home in week 9 and I immediately started riding again. It felt great but I was very slow. Little old ladies overtook me. And I could not swing my leg over so I had to dismount by laying the bike on the ground. But gradually I built up the k's and now I am holding 30k/h around Centennial for 40k.
-Speech therapy. I had great trouble speaking after being hit on the head and this continued until January. I stuttered terribly. Susan the Speech Therapist was very helpful. But so was a particular video aimed at Adult stutterers. Eventually the cure boiled down to just slowing down your speech and letting the brain catch up.
-Family and friend support. I was never without help. This was a big difference between me and a lot of patients I saw in hospital. It's one thing being injured. It's quite another to be injured and lonely. What motivation does one have to get better without friends and family.
-Motivation - I was highly motivated by the entry that had been accepted for Boston. Could I still run it? Just six months after fracturing my pelvis?

So that's the recap. I can now run 10k in 50 mins and ride 40k in 1h20.

I plan to run 20k by the end of Feb. I want to be able to hold 5min k's or Boston will be too disappointing to enter.

Centennial Park 40k Bike

Mugga asked me to join him on a bike so we went to office to get my bike and we road to Centennial. ThenI did ten laps. Graeme went ahead on lap 4 but pulled out on lap 6.

I fell in with a very tall Asian guy called Dan and we slipstreamed each other for the next 5 laps. That greatly increased our speed.

Ended up losing Graeme. Did 10 laps in 1.20. Then a couple of cool down laps and then rode home.

Park run St Peters

First competitive run after fracture.

Parkrun 5k In 21.59. Felt pretty good all the way. I did the course again as a cool down after chatting to the other finishers.

This came after string of 5 days @ 10k per day

Harbourside Hike Star 9/2/16

First Star in a year.

Great to see familiar faces. Started with 6am group and completed the first half to the bridge

Then went straight up the hill to the finish. Had no trouble running the pace.

Hip pain. 6/10 at the end. Knee pain 2/10.

Erskineville to Pagewood 6/2/16

I went to a unit inspection with Honor next to Erskinville Station and then slow jogged to The office via Sydney Park.

I stopped and found a geocache in Sydney Park along the way. Walked the last couple of k due to hip pain.

Lihir 10k Feb 4th 2016

I was on Lihir Island PNG for a week. Mostly the weather was too warm for jogging or I was too exhausted but on this evening it was overcast and cool and I had an easy day.
So off I ran along the dirt roads of he mining township.
I was surprised to see half a dozen other runners out there plodding in the the pleasant twig blight and light rain.
I fell in with one fellow for the last 3k and fortunately I was actually faster than him. That's a first for the last 4 months
10k all up in exactly 50mins.

Return to running Dec 15th 2015

Twelve weeks after crashing my bike and breaking my pelvis I am back to something like runningt

Expect the Unexpected 26/9/15

And so it was on Saturday morning 26/9/15. I had just entered the Boston Marathon and determined my training plan for the next six months.
The first run was to be 15k along the coast to the office and then ride my bike back along the same route.
I arrived at the office, had a coffee while I paid a few bills and then set off on the bike for return trip home. I was in no hurry.
What happened next you know as much about as me. I woke up in St Vincents Hospital. I have no memory of the incident at all.
I had broken my pelvis (acetabulum and pubic ramus) and left eye socket. I had a large swelling on the left side of my head and suffered a big Impact on my left knee.
Two weeks in hospital and four weeks bed rest. It was an interesting start to training But best forgotten.
I threw away the crutches at week 7 and began intense pool training and gym work with bicycle training thrown in. Gradually through January I was able to start gentle running again.
So now it's the end of January and I have "graduated" from all medical treatment. The hip becomes painful after 5k but it's lessening every week.
I am very slow. I just can't move my legs quickly anymore.
So what about Boston? Well it's certainly not looking good. But I will wait till the end of Feb before deciding. I really need to be able to run 30k comfortably by the end of Feb to justify the trip.

11k - 31//2016

Longest run yet. From Concord west station to Olympic Aquatic Centre to watch Riki in the Tryathalon. Then once around the Striders circuit and back.
Pain 5/10

Run to Gym.

I took two voltaren after yesterday's run which had a dramatic effect on the soreness.
Ran 2.5 k to the DRLC and did the full round of leg strength exercises.
The ran 2.5k back. Slow and steady but felt OK.

7k around the Bay 26/116

Struggled around the Bay run for my longest run since "the accident". Very sore in between the legs by I made it without stopping. Very tired afterwards.

Great North Walk Star 11/1/15

Rainy but warm with no wind. Got there late as usual. Started at 6.30. No one started at 6.20 anyway.
Long slog up to Boronia Park in pouring rain, but not cold. All alone.
Ran up Pittwater road rather then the bush track as it was flooded.
Then around Mac Uni and down Lane Cove 10k course and back to Epping Bridge. Chose to run up to Centennial rather than along flooded bush track. Very slow up the hill. Then ran down Burns Bay Rd and into Hunters Hill. Recovered a bit coming over the Lane Cove River and had a good pace to the finish.
All up about 2h30.
Nice breakfast with Mum in Hunter Hill afterwards.
Form OK. Knees sore but tolerable.

Leg strain 5/1/15

I had best of intentions to join the Striders long runs this weekend but my lower left calf was very sore from twisting it on NYD. So instead I went on some long walks and swims. Had one great swim after dark from Coogee to Clovelly Pool and another from Long Bay to Little Bay. Just by myself. Great Solitude.
These really helped the muscle recover.
So last night I was able to run without pain down to Lapa and back in good time. I can feel the Christmas weight though.

NYD 2015

I avoided alcohol on NYE‎ but I couldn't help tucking in to Alison's magnificent roast pork and pavlova. So I felt a bit heavy in the morning.

Ran the Cape Banks circuit with a side trip to Brown's rock. A very slow trot, but pleased that I ran Brown's OK.

Twisted my ankle in a pothole around Little Bay. Hope nothing comes of that

Wed 31/12/14- Pioneer Park Intervals

‎I was planning a MLR but the mower had just cut the oval down. So I decided on running strides and the five intervals. I haven't run on the park for a month or so and the intervals hurt. At least they were all under 2min. Started at 1.59, then 157, 1.52, 1.52, 1,48.

Cape Banks Loop Mon 30/12/14

‎Very stiff still from Sat. Ran slowly on a warm morning. Slowly came good after Cape Banks.

No particular injuries.

Roseville Ripsnorter Sat 27th Dec

This was a tough 28k run. After an exhausting week finishing up work, then Christmas and Boxing Day feeds, I was determined to get out for a long run.

This was a 6ft Track training Group run. I had never done it before

After a trot across the Roseville bridge it's straight into technical ( that is rough as guts) bushland tracks. This is 80% of the course. 

After 20k it becomes very difficult to keep your legs from stumbling on the hundreds of roots and fallen trees. Only had one fall,which was below par for the course.

It was an interesting run but draining. I had never been to the Cascades at the head of middle harbour before. They were interesting.

 Only in the brief road section in the middle and the last 4 k could you really get a rhythm going.

‎My knees,  especially the left, were very sore in the last 10k. But they have recovered OK.

‎A good hit out.

Last St Vincents runs

‎Since April I have been running to St Vincents from the office to visit Serena.

‎I know the route very well now and the many reliable sights along the way. It's like Ground hog

day‎.

It's a very flat route‎ just under 10k. The only hill is the rise up Moore Park cycleway.

Usually it takes about 45 minutes but on some days it's taken an hour.

This week Serena is to be discharged ‎so I knew this might be my last run along this route.

Monday it took just over 40 mins. Still stiff from Sunday. Then‎ Tue it took 40mins exactly. Then on Wed it took only 38 mins from the office gate to the Hospital door.

The difference between Tue and wed was mainly the weather.‎ But I was surprised since I had been diving on wed which is usually energy sapping.

Still , a good way to end this running route.

I also found a wallet on the last run. I called the guy up and we arranged for me to drop it off to him at a local servo. He gave me a nice bottle of red called "The Reward".

Mt Tomlin - 14-12-14

I was in Port Kembla for work early on Sunday. I managed to escape at  9am and drove down to Berry on a whim. I had a hankering to explore the escarpment around Kangaroo Valley.

Berry to Mt Tomlin return

After buying a map and food I set off from the centre of town towards a faint track marked on the Kangaroo Valley map. The track ran up a hill called Tomlins Mountain in the Barren Grounds Nature reserve. I thought I might be able to push through to Jamberoo Pass road.

I had a pleasant 6k run through lush pasture land and weekend retreats before the road disappeared into private property. Undeterred, I went up the driveway of the house and met with the landowners who turned out to be lovely people, Jennifer and James M_ffat . 

They gave me some directions and warnings. Both were accurate. They warned that the road leading onto the ridge had became very overgrown. In fact they recommended a machete. (They had never been up onto the ridge.)

I took a short cut through their property and soon came to a lantana forest. This required me to crawl, slither and badger my way through for about 200m up the hill. Along the way I became covered in small cuts and bitten by a spider on my left leg. This wasn't staring out well. (subsequently found that the road can be access directly off the highway and there is no need to go through the lantana)

Finally I came through the lantana and onto an open disused road along the ridge which I assumed would lead to the summit. At first it was a typical Energy Australia maintenance road and then it led into pasture with lush grass, dams, and shady trees strung out along a round ridge running to the north. A very beautiful place. If it were not for the  kangaroos I could have been in the opening of the "Sound of Music".
It was easy running along here through mobs of startled kangaroos, wombats and all types of native birds like rainforest pigeons and parrots.

The old logging road

Soon the ridge was enclosed by the rainforest canopy, and the open field became a disused logging road. I followed this rough road for several kilometeres to about 1km from the summit where it petered out on a small plateau. It was a very pleasant walk/run along this road. Great views over the coast, and magnificent solitude, except for the mossies and leeches.

Near the top I came upon a fallen down shack with just the fridge, toilet and iron bath and water tank distinguishable from the bush. Eerie.

Once someone's pride and joy?

From here I made a beeline north through the surprisingly open rainforest floor and I was pleasantly surprised to find myself on the summit plateau in no time at all. (For once there were no false summits.) There were fine views from Port Kembla to Jervis Bay. Standing on top, covered in scratches, tick bites and leeches I called out to the world to "Bow down before Me". I received no reply, which I took as an answer in the affirmative.

I tried to persevere to the north to connect up with the Griffin Track, but the tea tree scrub was extremely dense. So after three hours of constant uphill getting to the top, I retraced my tracks and came down the mountain in just over an hour.

I checked in with Jennifer and James who kindly gave me cold water and then jogged back to Berry along Tindalls lane and then the Princes Highway.

It was hot running along the bitumen of the highway and I went straight into the pub in Berry and downed a schooner in one go.

About 25k all up in 4.5 hours. All in all a fun, challenging day.

Note to self, don't try and bush bash in ankle socks. D'Oh

Diving and running don't mix

‎Another hectic week trying manage numerous jobs while installing a new subsea cable. I don't need to dive much anymore for work but replacing this cable took a bit of experience so in I went. 

Only two runs through the week. The first from the office to St Vincents,and the second 11k around the SMC course.

On both occasions it was very muggy and a struggle to keep going.‎ 

On Mon I relied to run to St Vincents on a very muggy night. Just couldn't do it. Stomach pains so bad I got a branch and strapped it against my belly for relief.

Now we'd I just ran to st Vincent very comfortably in beautiful warm rain‎.

So a very mixed bag.

Emerald Excursion STAR Sun 30 Nov 2014

A warm day and very creaky muscles made me think twice about getting out of bed. But having entered the Six Foot Track marathon I figured I better make an effort.
I was the only starter for 6.20 so for the first 12k I had a pleasant solo run, and then caught Mike and Stef near the Maritime Museum.
I had a  chat with them and then after the Botanical Gardens I fell in with Mike, Mark S, and another quicker runner and we had a swift run through Paddington, then zig zagged through Surrey Hills, down through Broadway and back to Annandale for 30k.
With 5k to go I was hot and I rushed into a servo and got a cold 600mm skim milk. Yum. Cold milk is the best refresher. That perked me up for the run home.
Afterwards picked up Serena and had a pleasant breakfast at Kelly's with H & M and S.

Tourist Trot Star Nov 9th

‎Greg L has decided to run the Canberra marathon so I invited him along to this star run. Perfect weather for his longest run in 25 years.

I ran with him and Mike at about 6min ks.

Airport adventure star Sunday 2nd Nov

‎I was the only person to show up for 6.20. So off I went alone. 

A fresh ‎cool southerly was blowing which was a challenge for the Sydney2Gong ride.

I enjoyed the run to Captain Cook bridge where I caught sight of the 6.00am group. They missed the turn for the overpass so I caught them up and directed them back.

Then I pushed on alone but mistakenly took the short cut to Tom Ugly's Bridge. So I doubled back along the course to make up the missing section. 

I was attacked by a very aggressive magpie near Ramsgate Rd. It latched onto my ear.

Then turned around and completed the course in about 2.20. Some knee pain but felt ok.

Had a nice catch up with Mike and Stefica at the finish.

Another run from office to St Vincents. Ran ok, with a little knee pain.

Office To St Vincents - 29-10-14

No run Mon/Tue. Quick run into see Serena. Knees are pretty sore, but still managed a fair pace. Pushed to the limit along Moore Park trying to catch hipster cyclists.

Maroubra Fun Run 2014

‎Jogged over with a about half an hour to spare. The organisation was much improved this year.

It was hot. Probably 23 in the shade and maybe 27 at the end‎.

Met up with the Leamons,Neil,Amy before the start. Wheelchairs started 5 mins earlier this year.

Pipe band played the usual stirring tunes and then we were off. I caught Neil just before the Beauchamp st roundabout and then followed the first female for the whole event.

First lap was 15.23 then the heat took its toll. I slowly lost pace but I didn't lose a position. Everyone slowed. Second lap in 16.52 for ‎32.15 for 8k.

Post Marathon runs

‎Not many. Just one 10k last week and 3 * 10k this week. Fortunately no particular injuries.

One memorable run was from Malabar to UTS to see Honor's ACYA presentation. Impressive.

Met Louise from Malabar along the way at Moore Park.

Melbourne Marathon Oct 12th 2014

‎I entered this with no idea of my fitness. Because this year I have not entered any races since Boston except the C2S. 

I ran better than I thought I would in the C2S and managed 57.30.

But I have done no 10k races and just didn't know what would happen in this marathon.

I had also only attended the Star runs irregularly and often struggled. 

However I did plenty of running on my own. This included some great runs up and down the escarpments behind Cairns‎, behind Wollongong, and here and there.

The best training I have had is running to St Vincents from the office several evenings a week to visit Serena. I am usually delayed at work so I am always under the Gun to get there and have to sprint. I also often have little races with the bike rider along the Moore Park track.It must have helped.

I went to Melbourne mainly as a family outing. Serena drove down with me and got some time on her L's. Michele and Honor flew down. We stayed in a great semi in South Yarra close to the Chapel St clothes shops and cafes. So the ladies were happy.

I jogged in to‎ the MCG to pick up my bib early Sat morning. It was about 4k. My legs felt like artificial limbs. Heavy and stiff. I thought I would be lucky to beat the 3.12 in Boston. Quite likely 3.15 would be realistic.

Next‎  day I had a pleasant jog to the start. My legs did feel better. I met a number of Striders at the start which was very well organised. The weather was calm and about 12 degrees.

Off we went and I ran with no plan at all. Just a vague goal of 90mins for the half. 

I quickly fell into 4.10 pace and found myself next to a guy in a red singlet who ended up running near me the whole way.

It was flat and.. well a bit boring. But it was easier to concentrate than at Boston with the intense crowd, the noise and the emotion.

Here there were very few spectators, and by 20k I was just in a little group. I just tried to concentrate on an even pace.

It hurt till 12k then it didn't. I started feeling good. And confident. The pace wasn't falling off. I passed 21k in 87.30. Then 30k in 2h5m30s. Still felt pretty good.

I had a bag of minties ‎and kept one in my mouth the whole way.

I knew the pace couldn't last, but I was surprised it had lasted so long. 

I also knew the hill up to the war memorial would be tough. It was.

At 35k my pace suddenly dropped as I entered the park. It dropped gradually down to 5min k's with three k's to go. It hurt. 

With about 1k to go the red singlet man said the only thing to me in the whole race, He sensed my pace plummeting and just gasped "let's go mate" 

I tagged on to his shoulder and we ran the last couple of corners together and over the line.‎Finish time. 3h01m31‎s. My second fastest time ever.

‎Red shirt guy and I shook hands on the line and then I walked through the nearly vacant finish area to where Michele was waiting in the park.

We then‎ walked back to South Yarra passing the Marathon runners and I observed the many different states of the runners faces. Some were grinning, some were in pain, some just looked like they wished they had stayed in bed. I wondered why they do it, why do I do it?

‎Honor and Serena met us at the Tall Timbers cafe (really really good) and we had a very excellent breakfast followed by a full afternoon of browsing in clothes shops.

The weather was magnificent. We had hotpot in the evening.

We had another pleasant day together in downtown Melbourne on Monday before M& H flew back and Serena and I drove back on Tue.

(Also had the best ever Lamb Shank with sweet potato at a restaurant called Culina)

‎All in all a good weekend that somewhat rekindled my desire to run marathons.

Boston 2014 Race Report

The problem with these big marathons is that the entry is 6 months before the race, so you can't know if you will be fit.
So it was with two minds that I went ahead with this event after the knee injury in Jan/Feb and the continuing flu from a couple of weeks ago.
The Boston Striders hosted us very well and I stood on the start line feeling quite fresh.
To get to the start line involved two security screens. At the first, we had a pat down. There was a line for women and a line for men. I had three energy gels pinned inside the front of my pants. The metal detector kept going off and the old guy doing the patting down kept touching my groin and saying "is that a gel in there?" I just kept a straight face and said "yes mate, it a gel, large size"
Conditions were perfect. Cool with no wind. I was in Corral 6 with a little cluster of four Aussies. We had a good chat and then we all shook and hands and wished each other good luck.
Everyone in a race field and the crowd was in a very good mood and there was the usual lump in throat emotion as the bass baritone singing the Star Spangled Banner came to an almighty climax and a fly past of Black Hawks went overhead right on cue.
Then we were off...slowly. It took three minutes for us cross the line as runners paused to get their faces on TV as they passed over the mats.
I had a rough plan of doing the half in 90 minutes and then to run by how I felt.
And that's how it turned out, I crossed 21.1kms in 90 minutes exactly. I felt OK but I knew that I would lose time from the then onwards on as the hills were approaching. Boston is a downhill course overall but that doesn't make it easy. The combination of the long down hill to 21km followed by a series of four crests to 32k  then a flat run to this finish has brought many hopeful runners undone.
The crowd was beside themselves with enthusiasm and it was several people deep for most of the way from the 10k mark. They noticed my Sydney Striders shirt and called out "C'mon Australia" and "You got this Sydney".
At one stage I had a burst of enthusiasm and started Hi-fiving the lines of little hands poking through the security barriers and I called out "Go Boston". This sent the crowd into paroxysms of joy and an extra loud roar went up followed by "USA, USA" But I couldn't keep that up for more than a few minutes and most of the second half consisted of gritting my teeth and concentrating on my stride and my next little goal.
Usually all I could manage when some one cheered for me was just to raise a finger, but they liked that too.
The noise at times was painful but undeniably encouraging. The Wellesly girls were especially imploring this year to try and get a kiss. Many amusing signs were held out by the good looking girls such as "Kiss me I am graduating its my last chance" or " Kiss me I don't mind beards, sweat, or oldies" ( I stayed away from their clutches but I enjoyed seeing other runners disappear into a sea of arms and lips  and emerged dazed but happy))
There were many inspirational sights along the way such as the Hoyts in their final run, the legless runners on carbon fibre blades, the wheelies and the blind with their guides.
Sometimes it was a struggle to keep on running as dark thoughts about quitting entered my head, but I plodded on, thinking of the people who inspire me but still losing time all the way.
The hills weren't too bad and fortunately I started overtaking a lot of people who were flagging.
Mark Schaefer overtook me half way up Heartbreak Hill looking fresh and gave a me a friendly pat on the back.
There were many dead soldiers from the hills onwards as the temp rose to about 20 degrees. I saw quite a few getting first aid.
Some were very fit looking young men and I realised they must also have entered injured or ill but they were determined to be part of it. That was a common feeling.
Along the flat ground to the finish the crowd was in a frenzy and was occupying every possible vantage point. If someone started walking, the crowd screamed at them to start running again and that certainly made me determined not to walk.
The CITGO sign seemed to take forever to reach after I first saw it coming over Heartbreak Hill. Finally it passed behind me, then Fenway Park where Kate, Frank and Geoff were watching the Red Sox game , and then at last the turn into Boylston St, past the bombing sites and over the finish line in 3.13. It was not possible to have dry eyes in that final stretch. That was a very long 500 metres.
I felt pretty crappy after crossing the line but the super happy enthusiasm of the volunteers lifted me up and I drifted along in a daze for 100m up the road past many collapsed runners and then I "collapsed"  at the first free spot on the foot path against a light pole and at last took a rest. It was so good  not  to be running anymore and just rest.
Then I commenced a huge sneezing fit. The crowd around me called out "God bless you" after every sneeze, little did they know it would go on for 15 minutes!
A couple of times a medic came over to check on me, but I told him I was OK (even though I wasn't sure)
Then I got some help to stand up and shuffled past the many medical volunteers who were holding out wheelchairs to me but also saying enthusiastically "congratulations awesome job" and clapping, (it was a little embarrassing but quite touching as they were so earnest)
I made my way to where the complimentary phones were located. I needed to tell Frank and Co that the gym was at a new location this year. Fortunately I bumped into them just near the phones by random chance. Many happy hugs were exchanged and then we all went to the gym together through a sea of cheerful faces and an atmosphere of goodwill, and I think also relief that the event had gone so well.
It was great to have a hot shower right next to the finish line and to change into fresh clothes. The Boston Striders are highly organised and hospitable.
Then we had a pleasant lunch in the cafe upstairs and caught the train back to Foxboro.
This Boston marathon was a wonderful experience which I was pleased and proud to take part in. The events of last year were tragic and will always haunt Boston but the silver lining was the extraordinary outpouring of goodwill this year. The motto of the run was "we all run boston" and all Bostonians (who are stereotyped as a cranky bunch who are just as likely to boo as cheer) universally supported this event. This was demonstrated in many ways but especially by the numerous strangers who walked up to me with their hand out, a big smile, and said sincerely "thank you for running."
From a running point of view it was a slow time and I would have been better off not starting and concentrating on training back to full fitness. But this event was about more than my running time and I have been affected by the whole experience emotionally.
Another bonus is that I suffered no knee pain during or after the run. Go figure? So now I have a new goal, and that is to train for the Sydney Marathon in September which will be my tenth anniversary of marathon running.

Oh wait.. There's more. I have written this on the plane between Boston and
LA. I ordered some food during the flight and the stewardess refused payment saying "You deserve it because you ran the marathon" Ha ha tough luck for the guy next to me who had to break out his credit card.

Boston via PNG

Two great runs on the weekend have given me some confidence that I won't embarrass myself in Boston.
First the Cape Banks run and then the Roseville STAR. Monday ran to Maroubra for spin class and back. No run on Tue as I had a hectic day at work.
Now I am on a plane to Lihir Island PNG for an urgent ship inspection. Stopped in Cairns last night and had a pleasant slow jog/walk around town. Nice place.
Not best preparation but have to pay the bills.

And thats where it ended ... until now - Boston 1 week to go.

Unknown to me the injury on January 5th was not a normal niggle and would derail all my plans. I couldn't run in the Bogong to Hotham. I could still walk so that's what I did. Ed and I hiked from Bogong to Langfords Gap and saw the leaders come past down the hill to Big River. They were impressive.

After some unsuccessful physio I saw Dr Grace Bryant and had an MRI. The result was torn meniscus. Bummer. But she prescribed an NSAID called Meloxibel which was immediately beneficial (Voltaren had done nothing). Slowly over the next two months I was able to start running. I plodded the Equaliser with Stefica, I ran Six Foot Track in 5.12 (which included a lot of walking), and Striders 10k last week at Lane Cove in my slowest time ever of 40.40.

A big dose of the flu four weeks ago didn't help but I am now feeling some form coming back just in time for Boston. I won't have a fast run, but I am grateful just to be able to make the distance after the misery of being unable to run for two months.

Very Light Week

Sun Jan 5th- No long run last Sunday due to family commitments. Then no run till a 7k run on Friday. No run Sat. Didn't mind too much since I had various sore bit including right foot, left achilles that needed a rest. Then today ran from Wisemans Ferry to Leets Vale and back. My right knee became very sore and I had to walk quite a bit of it. Not a good sign for B2H.

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.

Sat morning MLR 30/11/13

15k on the Cape Bank 3 beaches Loop with high tide variation at Little Bay. Gave it a good crack today and made it in 1.06. Perfect conditions . Cool, overcast with SE wind. Lots to see. No injuries or niggles.

Friday 29th 11k

Easy evening run to Lapa and back in about 50 mins. Earlier I chased rabbits around the empty block next to the office

Big walk with Serena Thu 28th Nov

Met Serena after school and we. Walk from The Spot to Coogee, Clovelly and then Waverly Cemetery and back to The Spot. Tiring but fun,

Cape Banks Wed 28th Nov

Magnificent weather. Light NE wind and 20 deg. Ran slowly via Little Bay and the coast. Feeling tired but kept going. Started having a few giddy spells and craving food. At Lapa I stole some sugar packets from the coffee shop and they were like jet fuel.
Within 5mins I was feeling good to go, and was able to stride out strongly.
I will have to remember that technique.

Bobbin Head Star

Hard. Started late and caught Mark and Paul at about 15k. Mark went short and Paul was going slow. So I went ahead by myself. Pleasant conditions but its a very long climb back from Bobbin Head. Coming up the torturous hill on Salisbury st near the end almost broke me. Finally caught Mike about 2k from the end.
Great food at the end. I ate so much I thought I was going to have a baby. All up 32k in 2.40.

Cape Sol Loop Sat 23/11/13

The big effort at last weeks Star took it out of me and I have been dead all week. I cancelled a couple of runs because of heavy thunderstorms this week. Really it didn't take much to keep this ground hog in its hole this week.

Made it out at 8am for a 15 k loop to Cape Sol via Lapa. It was humid. It was hot and sunny with more thunderstorms threatening. I ran the whole way but I struggled and when I came up Howe St I was in a whole lotta pain. Made it to the house and had to go straight inside and site down. No stretches. I guess this is what old age feels like.

Pymble Pushover Star

This run is super hilly. Only Mark and I turned up for 6.20 probably due to the cool conditions and rain. Tried to attack the hills but they kept coming. Made the old mistake of following some other striders who were going short. By the time I back tracked I had added a couple of k's.
Very glad when I made it to the top of the last killer hill and I was still able to run strongly to the finish. All up 31k in 2.40

MLR Wed Nov 13th

More of a stagger than a run. 15k down to Cape Banks/Lapa on a beautiful evening. Arrived at Lapa right on sunset. Last hill up Howe st was tough. Very pleased to finish.

Tue 12th Nov Tempo

Malabar loop with 1km sprints. I gave it everything was stuffed at the end.

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.

Harbourside Hike Star Sunday 26/5/13

Late again. Didn't get to start until about 6.35. So ran solo until the 22k mark when I met up with Dave and we soldiered on to the end. Hard but enjoyable on a crisp calm autumn morning.

SMH Half May 19th 2013

Entered at last minute when the organisers a sent me an email offering discount and preferred start.
Perfect conditions. Cool, still, sunny. Had a goal of running 4 min k's. Ran 10k in 39.30, and 14k in 56, 18k in 72 and then lost 2 minutes in the last 3 k to come in at 86.30.
I realised afterwards that I had been led astray by the positioning of some of the distance flags. No big deal.
I felt good afterwards. But some doms after the next few days.
On Tue night I had a late meeting at North Ryde. So I bought some cheap shorts and shirt at Mac Centre and jogged down the Striders Lane Cove course and back in the moonlight.
No run Wed/Thu and Fri a killer run to Lapa and back with H who is coming back to her best

San Diego - Cowles Mountain

After Boston I flew down to San Diego and stayed in the Best Western on El Cajun Boulevard. This was next to my old friend Adrienne and Amit's home. Together we had a fabulous weekend. The highlights were visiting old town and a great visit to Helen and Glen house and there beautiful kids in Pt Loma. On Sunday we were joined by Cindy and later we all went to see Paul Kelly at the House of Blues. it was a great time.
I managed one run up to Cowles Mountain but unfortunately the trasil to the top was closed for maintenance so it was strictly a road run only of about 15km. Pretty slow as my legs were dead.
I also had a great visit to Balboa Park with Adrienne and Kalyan.

Boston Marathon 2013

Stayed at the Indigo Wellesley overnight and  was  picked up by the Heart Break Hill Striders from the Woodland T Station at 6.45. It was a perfect still cool. clear day.
Three other Striders joined us. They were Phil, Louise and Peter. We headed to a big house in Hopkinton which is owned by a HH strider. About 40 Striders came in and she made us very welcome. Then she left for work. How generous.
I got about half an hours sleep and then stated to get my gear organised. There was a great camaraderie between all the runners in the house. Lots of chat about tactics and PR's. At 9am we got back on the Striders bus and went to a transfer area to board a school bus for the short trip to the start line.
I soon found my Corral number 3 and after the preliminaries such as the stirring national anthem and presentations to servicemen the race started.
It begins with a steep downhill and continues downhill or level to kilometre 16. My strategy was to get to 10 k in 42 mins.. I got there in 41.16 doing my best to slow down. I felt fine. Running conditions were as good as they could be.
The next 20k went past in regulation fashion. Right on 21mins a k. After 10k the distance signs were only in miles except for every 5k.
The crowds were huge and the cheering was loud to the point of painful.
The Wellesley College girls were out in force with lots of amusing signs and cheers.
The four Newton Hills were hard but I had been fortunate enough to drive the course with Frank the day before. That really helped me in budgeting my energy here. The hills are not steep and are separated by small descents but they are continuous, one after another right after  25kms of downhill. On the descent after the four hills at 35k I knew that I was starting to struggle.One of the features of this race is that because everyone in your corral has qualified with a similar time, as soon as you fall off your qualifying pace the field starts moving past you. Thats what happened from here to the end.
Along the final 7k of flat ground to the finish I knew that I just needed to maintain 4 min 30sec pace to go under 3 hours. But I was suffering. This is the spot where I stopped dead in 2007 with cold and exhaustion. Waves of runners started going past as I slowed. It seemed like it was such a long way to go.
In the distance I could see the CITGO sign which I knew was at about 40km.
The times so far were:
30k - 2.05.47-pace  4.11
35k - 2.28.36 - pace 4.33
40k. - 2.51.46  - pace  4.38
So that left 2.2km to cover in at 3m 42s to go under 3 hours, which was not possible. I gritted my teeth.
My time would have been slower except for the extraordinary cheering of the huge crowd. I heard "Go Alan" called out by Geoffrey and Frank and someone else called "Go Strider" and "way to go Sydney".
Finally I came in at 3.02.17 which was a pace of just 4m40s over the last 2.2kms.
The suffering level was right up there and I could barely walk after finishing.
The post race organisation was superbly done. There was lots of water, Gatorade, power bars, bananas and even a lunch bag provided.
Numerous helpers placed space blankets around me and offered me wheel chairs.I managed to resist but it was tempting.
I staggered  down Boylston St towards the Union Gym. Suddenly I was overcome with emotion when Geoffrey appeared at the side barrier I gave him a big hug. I couldn't help having a sob.
We staggered on together for about a kilometre to the gym where the HH Striders provided snacks, hot showers and massages.What a great group they are.
The shower was heavenly. I emerged fully refreshed and had a good chat to the other Sydney Striders who had all finished well.
Frank had also made it through the crowds to the gym and he guided us back to South Station where we relaxed and chatted to other runners in the food court until our train arrived. Several Bostonians approached us while we were waiting to ask about my race. There is huge local support for the event in a town which may be the greatest sports fans in the world..
The goodwill and enthusiasm of the Bostonians made what happened next all the more distressing and poignant..
After boarding the train, we made the first stop at the Back Bay subway directly under the finish line. Policeman with sniffer dogs passed through the carriage, which Frank said was unusual, and then  people started streaming in to the train and talking about an incident. Frank received a call from his sister Kathleen checking if we were OK because she heard that there had been an explosion at the finish line.
Several people near us on the train had seen the blasts but no one was sure what they were.
The ghastly details emerged as the train made its way back to our stop at Mansfield.
We witnessed were moving scenes at the stations as relieved families met their loved ones getting off the trains.
Once we were home Frank, Geoffrey and I watched the news feeds together in silence. We realised that the second blast had been in the exact location that they had been cheering one hour previously.  I realised that many of the people who I had heard cheering me along the finish straight may now maimed or dead.
I don't have the eloquence to put in words my feelings that evening but  lot of tears were shed that day by me and probably all Bostonians and decent people everywhere.

Training in Boston

Arrived late Mon 8th. Tue did a 12k return to Mansfield for supplies. Thu did a stiff  10k ret to Foxboro. Fri no run. Sat an easy 14k around the F.Gilbert State Park. It was freezing. Must get gloves for marathon. Feeling well.  Ready to go.

Back in Boston

Arrived late on Monday 8th with Geoffrey. Picked up by. Frank and Susan at the airport. Staying at there beautiful house in Foxboro. The flight was a brutal 20 hours.
Lovely weather. Cool and sunny. After breakfast with Frank and some shopping, I fitted in a brisk 12k. Felt ok.

Kim Jung-Un is ruining my marathon preparation

I didn't really care about the Korean marshmallow imitating Austen Powers ever before...but when he disrupts my training then I am gonna get angry.
Suddenly at GI there is a big flap about mobilising ships right now which has meant lots of overtime and weekend work, and no spare staff to do our routine work which has fallen to me.
So today I had to miss the Lane Cove 10k and settle for a 5k sprint to the office.
Then spent the day diving off Cape Bailey where conditions were exceptional. The current was 1/2 knot behind us, vis 15m and water 23 deg. 4ea dead calm. It doesn't get better so that's some consolation.
But in the words of Kim Jong Un "we know what you are up to, you western dog, and we will stop your evil marathon plans using our very secret wobbly legs laser."

Thu 4th April Sprint to Lapa

Started work at 2am on a rainy day in Sydney. So at 7pm when I was free to run I was feeling flat. But as soon as the legs started moving I felt better. Increased speed through the run and ran all the hills well. Had one full speed sprint along Matto High. Finished off with stretches and push ups. Feel pretty good. Achilles 8/10. 12k total.

Wed 3rd April MLR

Up at 5am to run before work but a thunderstorm suddenly bucketed down, Tried again at 7pm. Ran down the road to Lapa then back to Fitzgerald and up Malabar Rd. About 15k all up at a slow pace overall. Took a couple of walk breaks when the rain stopped and had some mental and physical quiet time. Knees and achilles are feeling good.

Graveyard Run Mon 1-4-13

Cool dark morning with light rain. Spur of the moment run. Interesting twist on old favorites  Met up with Heidi and we powered around the 13k's in one hour flat. Very satisfying as its the fourth hard run in a row. I felt I was going particularly well up the hills and my rythym and breathing was very even. Encouraging.