Bike ride- Galston - Berowra - Brooklyn

A ride with the three David's.

David B picked me up and David E. Rode from Hornsby through Galston gorge, across to Berowra ferry and then down to Brooklyn before turing around and back up for coffee at the Pie in the Sky cafe.

Also picked up david A's brother Andrew along the way. Nice cracking ride back to Hornsby.

Good morning

Parkrun 24/3/18

Lovely cool weather. Good warm up. No real niggles. Wanted to go easy and so was determined not to overtake the leader on the first lap. Strider Chris led the way and gapped me by about 20m. But he came back going past the graveyard and I sat on his shoulder. Finally decided to overtake at the turnaround.

Coming up to the hill on the first lap another guy overtook me and cleared out. 

I felt tired on the second lap and slowed a bit.

Crossed line in 19.41 which I must improve on but ok post six foot.

Lane Cove Star 18th June 2018

I volunteered to lead the MTG group. Starting at Morrison park we looped around Lane Cove, up to MacQuarie centre and back along the harbour. 29k all up.

Six runners made up the group and we set off in the dark at 6min/kms.

The group soon started struggling to keep 6mins and by the time we got to 20k they were walking the gentle hills and one poor fellow was done in. 

I sent the faster five on ahead at Eastwood station and I accompanied the slowest runner on the short cut down Blaxand and Victoria roads.

He was really spent but kept plugging away at a super slow jog. Always cheerful but suffering he kept going. At one stage I went into a 7/11 and got a Frosty Fruit and a long black and walked. I was still going faster than him.

We finally arrived back at Morrison Park after 4 hour and 22 mins. I was tired. But still it was a good recovery from Six Goot and the MTG runners were very nice people.

The other five who went the full course still hadn't turned up.

Six foot track 2018

Arrived at Katoomba about 5pm after stressful afternoon. Picked up bib at the Carrington and went to find a campsite on the Radiata Plateau.

I found a wonderful rocky outcrop that overlooked Nellies Glen. There were sharping grooves all over it. No tent I simply lay down on my thermorest and slept.

I was woken up at about 5.30 next morning by the first announcements of the PA at the start line. I packed up And jogged the short distance to the start.

It was a great atmosphere at the start and I had a chat with many old friends. 

I started at 7.15 in wave 3 and I felt good if a little lethargic. I reached the river in about 90mins and then started up the Mini Mini saddle. I did the slow and steady jog and soon I was on top. The downhill is my weaknes and I went down to Alum creek dead slow and was overtaken by all the runners I passed going uphill. 

Through the half way point and up the Pluviometer I felt pretty good. I ran the whole thing and arrived on top just after 3hours.

The Black Range was endless and a steady stream of runners overtook me, but I kept running. Approaching the deviation at 4hours I felt the first twinges of cramps in my adductors. I have never had a cramp there before. 

The deviation was torture as the inner thighs keep cramping and I had to wal and stretch. A lot of runners went past. 

Finally on the descent to the Caves and I had to go down dead slow. Finally crossed the line in 5.28. Not fast but apart from the cramps I felt great.

I got the bus back to Katoomba and had a good chat to a lady called Danielle from Heathcote. Then walked back to Radiata Plateau and camped on the rock platform again.

Bounced up in the morning to a brilliant dawn without any clouds. But shortly afterwards fog came pouring over the cliffs and filled the valleys. Very spectacular.

Hopped on the xl250 and rode to Jenolan to meet Bruce for the ride to Wombeyan over the Boyd plateau. A great weekend.

Strider’s 10k North Head 3-3-2018

Well it's been almost three years and a broken pelvis but finally got back under 40 mins for the 10k.

As it turned out things went exactly to plan. 

Great conditions, no wind, not too hot. I ran with the pacer for the first 3k and then went about 10 seconds ahead. I was 20 seconds up on the last turnaround at the lookout and lot about 15secs on the last rise.

Always felt comfortable. Not much left on the final sprint up the gentle slope but soon recovered.

39m 52s.

The Equaliser 26-2-18

I must be motivated to get out of bed and make it all the way to Belrose for 7am.

Conditions were dry, warm and very humid. The track was dry and dusty with no water in the creek.

A fairly small group of about 50 starters. I felt plenty of DOMS from yesterday's Parkrun and hills at Woronora. Running down the hill did feel quite comfortable though. Positions were quickly sorted out and soon I was mostly by myself. 

I had no trouble with the first long hill and simply kept on jogging. The water stop at the top was appreciated though. The long stretch of bitumen seemed to go on forever.

Down into the valley again a couple of runners came past including one guy I had overtaken up the hill and then the first girl Rachel, at the bottom of the climb.

I felt ok for the climb and just wanted to keep a slow but steady pace. 

I overtook a couple of people up the hill but this girl Rachel kept stopping and I would catch her. I yelled encouragement and she would start running again. At the sub station she was about 30m again but slowing .

I caught her on the bitumen and slowed a little so we could cross the line together. Then ran down to  the substation and met Mike and we ran to the line.

Enjoyed the run. No injuries and the knees were no problem. 

Slightly more confident in Six foot now.

Ruchill Parkrun Glasgow 6/1/18

Staying nearby so I jogged over for the 9.30 start. Some ice on the course and fresh wind. Air temp 1 degree. 

A hilly course with quite a few turns and rough surface in places.

The other runners looked quick but after 200m it was me and one other guy in front . I decided to sit on his shoulder as his pace was comfortable. On the second lap of three I could hear his breathing was becoming laboured and up the long hill he started slowing. I encouraged him to hang on because he was fast on the downhill but he dropped back.

I then ran comfortably to the end finishing in 19.23. Ran a cool down lap with the. Second place guy his name was Rowan and he was a Zoology student at Glasgow Uni. Nice fellow.

Then jogged back to apartment and packed u to go to London on the train. 

Felt great today.

Weekend Jan 21/22 2017

Several runs through week but started tired and lots of work on site. Sat morning did not go to Park Run as I was soooo buggered. Made it out on bike for 40k to Centennial and up the hills and back. Then Pilates and gym in afternoon.

Sunday about 13km down to Parkrun course. Ran tempo runs and some walking between sprints around course. Very heavy legs. Then Yoga in afternoon which was pure pain.

Park Run Lapa Sat 14/1/17

Managed to get back under 20mins for the first time since breaking my pelvis. Much less fade than the last few weeks. Finished in fourth in 19.48.

Very warm but overcast with no wind. Always felt I would do it  but it was a gut buster nevertheless.

Thanks to Pilates and consistent weights and hill running. I feel I have at least another minute in me.maybe more. 

Sat 23 Dec -Parkrun

Finished off a hectic week which I fitted in several runs to work.
Held on on Parkrun a bit better today to record 20.00. Plenty of room for improvement.

Sat/Sun Dec 17/18

Sat - Parkrun 20.12. Very hot and steamy. Back feeling better. But very tired. Came close to giving up. 20mins 12s

Sunday- early 10k run along golf courses. The Graham Christmas.

Sat/Sun 10/11 Dec 2016

Park run at Kamay with Neil. A little better then last week. My back hasn't been as sore.

Ran down to the course and finished in 20.09 in tenth. Can do a lot better. Ran home slowly via Cape Banks.

Then ran Xmas star with Striders. Ran Spit to Manly return with a nice swim at Manly. That helped my back.

About 20k.

Randall's wedding in the evening.

Sat/Sun 3/4 Dec 2016

All week I had been laid low by gastro and a strained back. I saw Anne Lise the physio and tried to take it easy. So no running until Saturday.

Started with a swim across the bay and back then a quick run to the office. Then rode to Centennial and did six laps 24k at 31.1kmh. Fell in with a guy called Mike and we rode side by side, He was an American banking expert who is consulting in Sydney for a while. I had to pull out after lap 6 when my calves started cramping.

After a stretch rode back home via La Perouse. Fairly tired at the end and my back was very sore. 

On Sunday I couldn't run but walked to Eastgardens via Laperouse (12k) then ran home. Managed the 5k in only 18.53 which was a bit surprising since I was carrying a bag of Lebanese bread for Serena. Back very sore again so I laid around for a few hour with ice packs on it.

Parkrun Sat 26/11/16

I had pulled a muscle in my back on Monday so had been taking easy. Then on Thu I got gastro. Blah!
Still I felt 90% on Sat morning so I jogged down to yarra Bay for the new Parkrun.
After speeches from the local member and the Mayor, we were off. I felt OK but very stiff. Struggled in the last k and two runners went past.
Ended up in twelfth in 20.46. OK Given the drawbacks. Then walked to office. My back was too sore to run.
The next day I was completely stuffed and had to just lay down al day.

Cooks River STAR Sun 20/11/16

Somehow made it to a Star run. Only the second this year. I was a few minutes late but soon caught up with Darryl out the front and then trotted along at his pace.
It was a still morning but a little muggy and I could feel myself becoming dehydrated.
We cruised along at about 5min k's gradually our group getting smaller till it was just Suzanne, Victor and me.
After 25k I was suddenly feeling it staggered the last 5k home. I had to take 10mins sitting down to recover.
The longest run for a year. No ill effects except fatigue.
Great catering and camaraderie at the end.
I will try and do them more often.

Solid - Sat 19/11/16

I did no running since Monday. I was just exhausted and slept a lot.
This morning I walked around Centennial with Serena who was in a very pleasant mood. The I ran to the office in only 20mins and felt great. Later I ran to the Spot and saw the blood thirsty movie the Accountant. The moral of the story "every autistic kid is a genius, and every Accountant must carry a Glock"

Ulladullla Bush Run Tue 8/11/16

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