Ulladullla Bush Run Tue 8/11/16

KIngs Point - Warden HD - Burrill Lake Sun 6/11/16

Lazed about till midday and then ran 5k to Warden HD Lighthouse. A pod of humpbacks were putting on a show just off the headland. It looked like a mum and two calves.
It's remarkable that whales generate so much more income now they are not hunted than they did as oil and whale meat.
I carried on along the beaches to Burrill Lakes. When I arrived at the narrow entrance bar the tide was racing in so I dived straight and and swam the short distance to the southern shore.
I lovely way to end a great run. Then went to the IGA and got a large Hazelnut Chocolate and scoffed it.
Just a magic day.

Meroo National Park Sat 5th Nov 2016

I am in Ulladulla for work. I set out from my motel at 6pm to follow my nose through the Meroo National Park. Perfect cool sunny weather.

I headed to Woodstock road 5k away intending to turn around but instead I started heading up through the Park.

A large hazard reduction burn was taking place and quite a few RFS trucks passed along the road and many trees were gently burning on the steep slopes along the way.

An RFS chopper was dropping water right next to me at one stage. 

The forest was a bit smoky which gave it a mysterious dreamlike appearance  as the sun set.

I intended to cut across to the lake on a side road but a rather savage dog caused me to retreat and continue to the top of the hill. At this point I had come about 15k and I had a choice of continuing for another 20k through Milton or go down a dead end fire trail which terminates at the lake. So I would have to swim it.

No worries I thought but I would have to swim side stroke to keep the phone dry and above my head.

It was a very pleasant run along the fire trail and I got a good look at a male Lyre bird.

The lake was a pleasant swim of 250m and I had no worries with the phone.

All up 26k in a bit over 2 hours. Very enjoyable.

The first 15k was uphill all the way

The lake was a pleasant dusk swim

Smoke create a hazy dreamy twilight

Maroubra Saunter Sun 30/10/16

After an intense three days in Ulladulla I staggered out of home at 7am for a run.

It quickly turned into a walked I eliminated the fatigue from my legs of several days of heavy work and diving.

I went via Maroubra Beach, Torrington, Coogee Cemetery, and Gardeners. Finally started running at Mutch Park and then all the way home.

A beautiful day with lots of flowers out.

Mollymook Ramble Fri 28/10/16

In town for work on the Burrill Lake Bridge. Ran from the Motel (which I am sure owned by the Bates family) on the highway down to Mollymook beach and up to Bannister Head.
Came back the same way but took a "shortcut" up to the reservoir which added on a few km.
Felt good. Ran strong. About 10k

Maroubra Fun Run 23/10/2016

Jogged over for the start at 9.30 and met Neil on the way.

A very friendly crowd of locals with the usual stirring pipe band. Elke, Lily, RIki were there to run for their school.

Just missed a big pile up at the start. Settled down to approx 4 minute pace. Feeling very sluggish. Still stuffed from Monica's roast lamb the night before.

There was a fresh southerly blowing which made the run up Malabar road difficult. I found I was gradually overtaking but not being overtaken.

The second run up Malabar road was a big struggle but I was still overtaking people.

On the last run down Broome St to the finish two younger guys went past down the steep hill but I was happy to let them go and save my knees.

Came in at 33.40 and quite happy with that. First in age group.

Heathcote to Grays Point 20th October 2016

I was on the way back from Port Kembla with some employees and bailed at Heathcote. Ran along the beautiful track to the river then to Audley and up the Honeymooners track to the station and on to Grays Point.

Then had dinner with Sas, Dave and Dave's Dad Maurie from Ballina. 

Very enjoyable. A lot of wild flowers out.

Moreton Island- Blue Lagoon to Bulwer return

> It was a tough run but fascinating. Lots of wildlife and wonderful solitude. Undisturbed heath land and sclerophyll forest.
>
> Saw Scrub Brush Curlews, numerous Eastern Brown Snakes, several Carpet Pythons, lots of finches, Oyster catchers and Sea Eagles as well as dolphins and frisky Humpbacks. Just a great place.
>
> I was stuffed at the end. The sand kept filling up my shoes and causing blisters. Still I enjoyed it.
>

Hornsby to Pearl Beach Ride

With Graeme and David we met at Hornsby at 7.30 and rode up the old highway to Pearl Beach. We rode to the top of the ridge Above Pearl Beach to see the many Waratahs.

A great workout. Lunch at David's place at Pearl afterwards.

Centennial to Bondi Return

Ran from Centennial to Bondi and then swam 500m with surf club. Felt good all way

Centennial best time

8 laps 30.17km 56.05mins

Drawing Room Rocks 3-9-16

I was in PK for urgent callout and finished by 12pm. So I drove down to Berry and ran the short distance from the car park to Drawing Room rocks.
It is an interesting but short climb, about 3k. The top section is through tea tree scrub. The view is well worth it.

Bondi Return Sun 28th Aug

After a week of no running or even exercise due to work I crawled out of bed to see a magnificent daybreak.
I first of all ran to Maroubra and had a cup of tea with Mike and Brenda who were in town for the morning.
Then I ran along the foreshore to Coogee the Bronte and south Bondi. I had no plan I just followed my nose.
It was one of those magic days when all good things seem to be just around the next corner. Neither too hot or too cold, too windy or too still, too bright or too dull, and the thousands of people out enjoying it were universally in a good mood.
I continued up Bondi Road and then back along Carrington Rd, up the hill to the Spot where I treated myself to a heavenly Frosty Fruit and Black Fruit Pastilles.
I then ran strongly to Duffy's Corner where I walked for 100m due to cramps in my left calf. It went away and I jogged back along Prince Edward.
I was pretty sore all over at the end especially me left knee but I had a great time.
It's wonderful to be able to run wherever I like.

C2S 14th Aug 2016

A return after two years absence. With limited running recently I set a goal of just getting under 60mins.

I travelled in with David B with Seaman Leamon and the Elk from Malabar by car. We parked at Bondi Junction and caught the train to town. This proved to be a very efficient method. I was at the start of the red group at 7.20 having left Malabar at 6.20am.

Weather was perfect and the start very well organised. The Veronica's managed to liven up the crowd as DJs. Even the announcers were entertaining for once. From the get go I felt tired but no particular issues. I ran without a watch, just judging my pace from experience.

Heartbreak hill was a struggle and the clock said 32.40 at 7k. I tried to concentrate on even pacing knowing that the second half is always faster. I knew I would get a big pace bonus down the long hill to Bondi. And so it was.
Passing 10k the clock said 43 mins so I had 17mins to do 4K. Certainly achievable. So far nothing was really hurting.

The course has changed on Campbell parade since last time. Instead of going to the far roundabout, it doubles back and enters the beach area from the north.

As I approached the line the clock just ticked over 60mins but my chip time was recorded as 59.50. Nice one.

I then ran up to the buses and caught one back to The Junction and then a train to Kings Cross. Perfect timing as Honor and Serena had just reached the tunnel as I got there. We then had a very pleasant walk together in magnificent weather to Bondi taking about 2h35mins.

We continued around to Bronte where I had left the car the previous night and went in for a very refreshing surf followed by fish and chips.

All in all a great day.

Better runs Sat 5/6th August 2016

It poured rain through the week and personal issues and work kept me from much time on the road.

Fortunately I got to the gym on wed for cycle class and ran 15k sat and 20k Sunday.

Saturday's run was to be 3 beaches but the soggy ground required me to stay on the road. So I did the Lapa - office - home run

Three Beaches Sun 17th July

Run solidly. 6 mins off best. Ran all the hills.

Anzac Day Long Weekend 2016

St Vincents to Bondi return Sunday 10th July

Could not get out of bed after fondue night at Cecile and Martin's. So I watched the highlights of the Tour De France and Chris Froome's extraordinary victory in Col de Tourmalet stage.

Finally left home on a lovely winters day at 8, and parked in Centennial, then ran down to New South Head Rd and followed the City to Surf Course to the Military Rd turnoff, but continued straight on Old South Head road to MacKay Park and the up what must be the steepest hill in Sydney, Attunga St at Double Bay. (I had to have a little rest at the top)

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.