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.
Sunday, August 25, 2013
Monday, August 19, 2013
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.
Monday, August 12, 2013
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.
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.
Sunday, June 09, 2013
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.
Saturday, June 08, 2013
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.
Wednesday, June 05, 2013
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.
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.
Sunday, May 26, 2013
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.
Friday, May 24, 2013
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
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
Thursday, May 02, 2013
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.
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.
Saturday, April 20, 2013
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.
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.
Sunday, April 14, 2013
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.
Thursday, April 11, 2013
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.
Saturday, April 06, 2013
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."
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."
Friday, April 05, 2013
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.
Thursday, April 04, 2013
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.
Monday, April 01, 2013
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.
Sunday, March 31, 2013
Western Wanderer star Sun 31 March
Arrived a few minutes late so set off to chase down the group in the pitch dark. Missed a turn and went over approach the Gladesville Bridge not under it. Pushed on hard to catch the group. Finally going around Drummoyne I heard them behind me! Somehow overtook them in the dark. I was in my stride now so I kept pushing on.
I started feeling very good and soon caught Mike at Hen and Chicken and Andrew at Breakfast Point. Didn't stop to chat as I was "on a mission"
Started feeling the strain on the route back. Achilles sore but runnable.
Hung in there to come in at just over 2 hours. Not as stuffed as last week.
I started feeling very good and soon caught Mike at Hen and Chicken and Andrew at Breakfast Point. Didn't stop to chat as I was "on a mission"
Started feeling the strain on the route back. Achilles sore but runnable.
Hung in there to come in at just over 2 hours. Not as stuffed as last week.
Saturday, March 30, 2013
Parkrun 30-3-13
Very stiff and tired but determined to do it. Ran first k too fast in 3.35 and paid for it. The hill bonked me but I recovered to chase down and overtake about 6 to finish 10th in 19.09. One of them was Pat Farmer. Very slow time. Best here is 18.40.
Cape Run Fri 29-3-13
Fast run to Cape/Lapa with H who texted me as I was putting my shoes on. Magnificent sunrise with shafts of light heralding the dawn through the clouds. Cool with no wind.
Cape MLR Wed 27-3-13
Left at 7pm just on sunset. Caught a guy called Steven just past little bay and when he heard me behind him he took off. But he soon slowed up the hill to the graveyard. Had a chat a I left him at the Cape. But his dog came with me all the way to Henry Head!
Tripped over in the dark on Henry Head but fortunately fell onto soft grass. Lay on my back for ten minutes looking at the stars. They were just becoming visible as twilight faded. Then the full moon rose over the ocean and created a wonderful, mysterious light to run through the forest track to Congwong Beach.
Finished off strongly to Malabar.
Tripped over in the dark on Henry Head but fortunately fell onto soft grass. Lay on my back for ten minutes looking at the stars. They were just becoming visible as twilight faded. Then the full moon rose over the ocean and created a wonderful, mysterious light to run through the forest track to Congwong Beach.
Finished off strongly to Malabar.
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