Once Were Warriors

Clontarf to Northbridge

2012-02-26T21:20:00.002+11:00

Friday:

Cremorne Point run with RMR, DR Skins, Ruadhan, Damo, Ness, Jesse, Fax, even Nate turned up for a while. Hot but the pace was fairly good from the start.

13k in 1:10

Sunday:
Tried to get out for a longish run today. I was building a trampoline yesterday and had to move it around a bit. My arms and legs are killing me today. Felt ordinary from the start but I decided to try and commit myself early by doing the long loop at the start. Ran from home down Beatrice St and then down Condamine to North Harbour Reserve so I could pick up the Spit 2 Manly walk. it was a hot day and i had no water. I stupidly went out after a morning at the beach and hadn't had much to drink all day. By Clontarf Reserve I was struggling (and I hadn't even gone anywhere effectively) but I stopped and drank and then ran over to the spit. I had a wait on the bridge since it was up and then trudged along Beauty Point Reserve and then making the decision to stay high rather than drop down into the back of Mosman. I couldn't face more hills. Ran Spit Rd to Cremorne and then dropped down to Primrose then Tunks and finally up through the golf course to NB Baths where the rest of the family were doing a swimming carnival. Felt totally smashed but recovered very quickly which made me think I was dehydrated more than anything else.

All up 20k in 2 hours.

City Loop

2012-02-22T14:38:00.001+11:00

Had a meeting that kept me late but I managed to link up with my Wildendurance teammates Dr Skins and RMR for the city loop. Down Hickson Rd, usaul loop through CQ, OH, MMC up to the Art Gallery, hyde Park, Liverpool St, Darling Harbour and home.

11.5k all up

HuRTs 45 Minute Tempo

2012-02-21T14:32:00.002+11:00

Went out a bit slow today chatting to Jesse and Jason (taking it easy after Husky Long Course). Adele was pacing off us even though we were bludging a bit. I picked up the pace slightly at CQ and J&J followed so we turned just before the bridge on 22.5 minutes (5.1k - 4:25 pace). I picked up the pace on the way back and was going ok until we hit Farm Cove. Suddenly I realised the benefit of going out easy; the southerly had really picked up and we had some decent hills to run up too. I was working hard on my own (or so I thought) around Farm Cove and up the hill behind the St George theatre. Really felt like I was barely moving going past BCP and then again up to the overpass. At this point Adele went flying by (she had been sheltering in my wind tunnel for 3k), shocking the hell out of me, but by the time I pulled myself together and started chasing her she had already gaped me and she finished 5 metres in front. We got back with 16s to spare (4:22 pace) and pretty stuffed.

All up a reasonable session just not very fast.

1st Run Home

2012-02-20T22:11:00.000+11:00

Managed to get myself organised to run home tonight. Bought a cheap backpack, to replace my crappy old gym bag, and loaded up up with my stuff thinking "I have just signed up for Wild Endurance again and I need to get used to running with a pack".
Ran over the bridge, through to Clarke Rd, Bannerman, down the Spofforth steps, along the trail to Mosman Wharf, up to Mosman village, down Parawi, over the spit bridge, down to the S2M trail, up the big stairs at Sandy Bay and home.
No idea about distance. Took about 65mins all up. lots of hills. Felt great the entire way which probably reflects the fact it was my first run in 6 days.

HuRTs 2x20 minutes

2012-02-14T14:26:00.002+11:00

New session (for me) 2x20 minutes with 3 minutes rest between. My legs were still fatigued and I wasn't expecting much. It was good to see Jesse getting into it today. Started out thinking 4:15 pace may be right but I was running with James V, Bill and a few others that are way too fast for me. Brendan, Adele, Jesse and a few othere were behind. Held the pace well to the passenger terminal when we just ran into a boat load of tourists (literally) waiting to get back on their cruise ship. My average pace droppped from 4:15 to 4:20 in 100 metres. Manged to reach the Hyatt 4.65k in 20 mins - 4:18 and walked around chatting to Adele and Brendan W. On the way back BW and Adele took off so i just tried to pace myself. The ship crowd was just as bad so plenty of weaving was required. Started to feel good around the OH and pushed the pace into Farm Cove. I have had this weird pain come and go in the top left side of my right foot and, just at this moment, I had an attack and was forced to stop and wiggle my foot around until it went away. I managed to fix it up and ran after the boys, chasing down Jesse by MMC and then targetting BW up ahead. He looked to be flagging just before the overpass and I put in a bit final sprint but couldn't quite get him. Missed the gates by 10 meters or so. 4.64k on the way home - 4:19s

All up 10.7k.

Shocking red beard being grown by Terence (he says it is to stay warm in antarctica). Blond hair and red beard - very different.

Speaking of Adele

HuRTs Monday

2012-02-13T14:15:00.001+11:00

Usual HuRTs run. Pace was a bit hot from the start but I can't complain since it was Rob C and myself setting it. JW was regaling us again with his weekend running adventures, this time in the Blue Mountains with hail storms and people getting washed down the Cox's river. By half way the 4:25-4:30 pace was getting to me and I slowed right down. I took a breather and then set off again with RMR and James V in my sights. I caught them at CQ and ran with them around the OH before we all ran back up Macquarie St and home.

13.5k all up in 4:40 average.

The last week I have been getting down for a swim at Manly before work. Today Alec and I were in the surf at 6:15 with our boards paddling out the back. Good times.

Footpoint Trail 10k

2012-02-12T17:14:00.000+11:00

I was looking forward to this race since it was along one of the best and most scenic trail routes in Sydney. I had revved the Warrior boys up to come along to take on a challenge from Andrew Vize's Ultra168. We had a formidable team lead by Sharpie and Irish Johnny, Devron, PJ, Ollie, G Ferg, Ruadhan and Paul. I have no idea who AV had and the results aren't up yet so we don't know how it all went.

The race was a classic. A super fast start from Alan Border Oval and down, at breakneck speed, to Balmoral via Mandalong St. A solid push along Balmoral Beach and the up the big stairs to Georges Heights. I have run these stairs plenty of times but never in a race and they felt so much longer as a result. From the top it was a solid push on the trail to Clifton Gardens running with Paul and James (a mate of Christian Ellis) and then up the other killer stairs to Taylor's Bay. We caught up to Ruadhan along this section and went past him only to have AV streak by (supposedly on a recovery run) and disappear very quickly. I pushed on past Paul and James heading to Bradleys Head and then Christian came flying past, possibly even quicker than Visey. From then on I was on my own catching short glimpses of Devron ahead. I was trying to just focus on my pace when I heard some breathing behind me and thought "I bet that is Marcus Warner". Sure enough it was. I followed him down to Taronga Wharf but then lost him on the stairs just past there. We started passing 5k runners along here but there wasn't more than 500m to go. I felt pretty good pushing to the finish that made me feel like I hadn't smashed myself.

I finished in just over 45 mins which was 2-3 minutes quicker than I expected. Sharpie ran a great 41 with Johnny a minute or two back. Devron was 30-40s up on me while Rudy and Paul were just behind. PJ had a disappointing day with a stitch and a wrong turn. I think Vlad Shatrov won in 35:30.

Me, Johnny, Paul, PJ, Devron, G Ferg, Ollie, Ruadhan, Sharpie

Results are here

Friday City Run

2012-02-10T14:11:00.003+11:00

The old loop around MMC, up to Hyde Park, Darling Harbour, and Hickson Rd with Joe, PJ, RMR, Irish Johnny and Jesse. Very easy pace with me wanting to race on Sunday and PJ having a cold. Saw the HurtS guys at the Opera House; It looks like Tom is back (from where?)

Perfect day for a run.

10.3k in 52 mins.

Warrior Wednesday

2012-02-08T14:35:00.001+11:00

Wednesday is getting a bit repetitive with the Golden Mile route yet again. It should be said that the Warrior did put a few changes in that made it more interesting. I ran reasonably well and my heal felt good, although it has been feeling pretty bad first thing in the morning.

Ran into MC, JW, Big Sam and Rob Cos on my way back from rushcutters. Rob had run the Moonlight Mountain Marathon in NZ on the weekend. Took him 6 hours! Yikes!

Monday HuRTs

2012-02-06T14:18:00.000+11:00

Small group of MC, RMR, BW, Craig, Springer, JW, Clyde, Laura and Emma, Russell and various others joining in around the course. Pretty windy and humid signalling a return to the shite weather this week. JW gave us the extended "shagging goanna" story which was pretty funny. Pretty shocked with how hard I found it running 4:30-4:40 today, especially with 10k under my belt. I really need to get that weekend long run up pretty soon. Had a bad hot spot develop in my left shoe which left me limping home from the Opera House.

13.5k in 4:45 average.

Hec and I managed to Crush Moore and Vish in our first game of tennis in months. 4-6 7-5 6-4 was a pretty good reflection of a tough competitive match. I had a total serving meltdown during the 2nd set but then managed to serve well the remainder of the match. Hec hurt his back so hopefully he wont be out too long.

Clontarf to Freshie & RIP Assisi

2012-02-06T08:48:00.001+11:00

Out mid afternoon Sunday and ran the Spit 2 Manly walk from Clontarf, down Manly beach and over the headland to Freshie. Was plodding along early when I caught up to another runner checking the sights around Tania Park. He took one look at me and just took off. I decided that I didn't have to plod the whole way and put the foot down to chase him. How much fun is it tearing along a wet, muddy trail with rocks and stairs, jumping, dodging and splashing while trying to go flat out. The guy dragged me all the way to Forty Baskets where he ran out of puff and I continued on trying to push the pace.

All up 10k in 50mins.

Sadly my old running partner and great companion Assisi died on Saturday night. She was just short of her 6th birthday which is way too young for a border collie. Apparently she had pancreatic cancer, which was very advanced by the time they found it, and the end came quickly. Everyone was shattered by the news. She and I trained most days together 2006-2009 and did some great long training runs in the bush December 2008-March 2009 for 6 foot track.

Friday Meander

2012-02-03T14:25:00.000+11:00

Smallish group for the Friday Cremorne Point jog; Patrick, Joe, Rudy, Brendan W and the recently returned from 3 months in South America RaceMikeRace (Great to have you back Mike). It was non stop talk the entire way with me moved to Manly, Brendan's plans to hike in Nepal and RMR's trip we had lots to talk about. Pace was OK without being too easy and there was no juvenile sprint finish over the Bridge.

13k in 70 odd minutes

Warrior Wednesday Golden Mile

2012-02-01T14:19:00.001+11:00

Pretty hard stair session today. Went easy with my heal hurting after yesterday, even so stairs hurt no matter how fast you do them. Pushups were a killer today, maybe because I was running slow and not racing I was actually doing the pushups properly. Good solid hitout in much cooler conditions. Will ice the heal now.

Below are some photos from the smh.com.au site of the "Warrior" doing some pre season training with Tom's team the Sea Eagles. They dont look as fit as us though.

Jamie Lyon and the Warrior

The Warrior directing the troops

Those guys look soft!

HuRTs 45m Tempo Run

2012-01-31T14:24:00.000+11:00

Numbers were well down today on the stickiest day this year. Tom turned up looking very brown, in fact his tan looked even better than MCs or Durante's. When questioned he explained he had just gotten a spray-on in order to look good at the firm swimming carnival - classic!

After yesterdays effort I didn't hold much hope for a good session but I turned up anyway. I started out pretty steady with a recovering Pete Walker, Brendan W, Emma, James V doing around 4:20s which wasn't too bad. Managed to sit on that pace to the turnaround - 5.1k where I hooked up with Luke who was recovering from two long runs over the weekend. Fortunately a nice southerly was blowing in which, while providing a solid headwind, cooled things down considerably. We ran together till the OH when Pete Walker joined us and we pretty much ran as a group until the end finishing with 35s to spare - 4:18 pace.

10.2k in 44:25 - 4:21 average.

Short cooldown for 11.5k all up.

Moving

2012-01-30T20:48:00.001+11:00

I have no access to the Internet at home yet so I have had to use my iPhone which is irritating. My heal flared up last Tuesday and I spent Wednesday thru Sunday packing/unpacking lifting carrying surfing golfing and other activities that have left me wasted. Monday I got out for a run from our new house in Clontarf to Freshwater but only via the road rather than the spit to manly track. I felt like crap for 6.5k even though I was running very slowly. Felt better after doing 6 laps of the beach pulling Harry on the boggie board. It was similar to doing wind sprints.

HuRTs 4x10 minutes

2012-01-24T14:14:00.000+11:00

Finally finished a Tuesday HuRTs session! It wasn't fast but I got there. I deliberately paced myself to give myself the best chance and even then it was tough. Ran just about the entire way with Brendan, Emma, Sonja and Clemo so that gave me lots of motivation. I was happy to see we were a long way off last too. Basic set is to run 10 minutes rest 2 minutes and repeat more times 3 times.

Reps went: 2.35, 2.39 in 9:40, 2.35, 2.38 in 9:36. All up 9.47k in 39:16 - 4:09 average

Normally I can go sub 4 min ks on this one but given my fitness and the conditions - muggy as hell - I was pleased. My clothes could not have been wetter if I had jumped in the harbour.

HuRTs Monday - DNF

2012-01-23T16:08:00.000+11:00

Usual HuRTs Monday run apart from a slightly different turnaround at Shelly St. Nice big group so there were plenty to talk to including MC, Tom, TB (Papa's Boy), Rob C, J Worswick, Russell, Sharpie, Luke (Warrior) and Luke (HuRTs), DP, Craig, Laura and 3 or 4 others. MC had issued strict orders that this session was going to be run at 4:40 pace and he diligently stuck to that which was good. Problem was I was struggling with the pace and coming back under the bridge I was hurting. Luckily Russell, TB and MC were stick to the script and I ran with them until the Opera House gates where I pulled the plug and jogged back up Macquarie and down Bent to the office. What can I say? Just not fit enough.

14k all up in 67mins

Iced the heal for an hour back at the office. Feels OK now.

Cremorne Point

2012-01-20T14:32:00.002+11:00

Big group for the Friday fun run. Joe, Ness, PJ, Devron, Damo, Ollie, Dr Skins, Johnny, Fax, Ruadhan and a couple if Boral guys. The pace was pretty solid from the start which didn't really suit me since I was nursing my heal. Really just sat at the back of the group most of the way happy to see Fax (the Nemesis) back there with me struggling a bit. I was forced to shorten my stride and my pace on the downhills, just when everyone else wanted to push the pace. The boys pushed the pace as usual from Milsons Point but I was happy to let them go. I slowed right down on the Bridge downhill just so I wasn't landing on my heal.

Overcast and muggy - could have done with some rain.

12.5k in 63 mins.

A Rare Swim

2012-01-19T14:09:00.001+11:00

I finally got an appointment with my hard to get, but extremely hot, Bowen therapist. Her treatment had an immediate impact taking me from being barely able to walk on Tuesday night to almost pain free on Wednesday morning. Amazing stuff! She also strapped the heal and told me to stay off it for a while.

I managed to do some eccentric loading as per Tom's instructions on Wednesday night and everything felt pretty good this morning. Even so, I resisted the temptation to run to the pool and walked down via the Gardens, swam a lonely 500m warm-up and 5x100m in 1:30 each with a 150m breastroke warmdown. Felt ok but swimming is deadly dull on your own.

HuRTs 8x5 mins

2012-01-17T14:14:00.002+11:00

Was hoping to finish a full Tuesday Hurts session for once but, alas, I failed again. Started out pretty steady running a 1.22, 1.25, 1.22, 1.26, 1.22, 1.27 - around a 4:02 average - but then started the 7th rep and my left calf just pulled really tightly. Deciding it wasn't worth risking I pulled out there, even though I was feeling good. This calf/plantar niggle is pissing me off!

Monday with the Warrior

2012-01-16T15:56:00.002+11:00

Funny St Marys session where we ended up roaming all over the place. Started at St Marys and ran over to Wooloomooloo and the PP stairs before running around MMC and doing stairs over there. Good distance covered and lots of stairs, I was pretty stuffed by the end. Very solid session for pushups and plankholds too.

Balls Head

2012-01-13T14:23:00.001+11:00

Out for a friendly trot with Devron, Johnny, Joe, Brendan, Olivier, Ruadhan and Conor F most of whom were doing Balls Head for the first time. I was struggling on the hills so luckily the pace wasn't too bad. Ran into the HuRTs guys on the way back from Cremorne Point, or so they said. We saw them walking at Milsons point so maybe they had just come out of the pub.

All up 12k in 67mins.

Spectacular summer day. Clear air and 26 degrees.

HuRTs 4x1.8k

2012-01-12T14:07:00.000+11:00

Used to be 4x2k but the format changed to 4x7mins with a 2 min rest. My 7 min distance turned out to be 1.8k.

Reps went: 1.8k in 7 mins - 3:53/k, 1.8k in 6.50 - 3.48/k, 1.82 in 7 mins - 3.51/k and 1.8k in 6.40 - 3.42/k.

Reasonably solid session. Happy to do the whole thing. Would like to be faster obviously but it will come.

Resisted the temptation to sock Young Timmy in the nose.

Dirty Weekend

2012-01-10T14:21:00.000+11:00

When I told MC I had a long dirty weekend in Mollymook he asked: "Really? who went?"
Not sure what to make of that.

Had a great weekend with my wife Ali (and no kids) - first time in a couple of years. We walked on the beach, surfed hot spots like Bendalong and climbed Pigeon House Mountain (500m vertical gain in 2.5k), had some nice meals and yadda yadda yadda.

Today I attempted a 45 minute tempo with HuRTs doing 4:15/k. Went out pretty fast and made it to 5.4k at the turnaround - 4:10 average and started to feel the pace at the Opera House. By half way around Farm Cove I was struggling and shocked to see the fast guys running by me already. By the gates I was shot to pieces and decided to bail with TB. Jogged back with TB from BCP to the finish. Geat to hear that his Achilles is in good shape and he is back to running.

Turned out to be a 35 min tempo of 8.4k with a 1k warmdown.

Bummer for Tucks on Sunday with the Bogong to Hotham race being cancelled at 35k due to extreme weather. Tucks was in 3rd place when the race was stopped.

The Old Clydesdale

2012-01-06T14:25:00.001+11:00

Joey called me The Old Clydesdale today which, while acurate, gives me more motivation to get down to that 82kg mark by May. My weight this morning was 91.7 so that is .8 off in a couple of weeks so I am on track but with a long way to go. I am not on any special diet just limiting the grog - I have no will power after a couple of beers - and avoiding those fried, salty snacks I so often crave. I am also cutting down on pasta and rice and trying to eat more fruit and vegies in their place.

Today was a fair bit cooler and I met up with PJ, Lovely Jim, Joe and Ness for a steady trot around Cremorne Point. At the Spofforth stairs I goaded Jim into having a crack at them, thinking he may collapse 3/4 of the way up, but he ran hard all the way to the top of the hill in a pretty impressive burst.

We ran steady back to Anderson Park where Jim put the foot down and took off. PJ made an attempt to run off too but Joe, Ness and I shadowed him til Milson Point at which point Joe and I raced up the stairs and ran flat out shoulder to shoulder all the way across the bridge. There was a south easternly wind blowing and Joe sat just behind me while I sheltered him from the wind while i did my best to run Joe into a few tourists who were all over the path. I didn't shake him but he didn't get past and we jogged slowly back down to George St pretty spent.

12.5k all up in 67mins

The Golden Mile revisited

2012-01-04T14:40:00.001+11:00

39 degrees out west today but a wimpy 30 in the city. A cool onshore breeze made things so comfortable that it hardly seemed worth going out for.

Warrior rushcutters session on this stinker was an interesting test of my fitness. Sometimes after some time off a session like this blows away the cobwebs like no other.

Started out with the usual 100 abs and a jog over to Woolloomooloo where we did 25 inclines, 25 dips, 25 declines and 25 dips. We then ran a full loop of the apartment block before grinding out 5 sets of the PP stairs, with 10 pushups at the bottom. A run up the Golden Mile and loops of the park.

A redback and 100 more abs and we bolted over to rushcutters, did 25 pushups, a loop around the outside of the oval, 25 pushups and back to Beare Park. - pretty happy to finish 4th behind Johnny, Sharpie and another guy on this one.

Another bunch of pushups before finishing with a 5 minute tempo run, quick swim and long jog home.

Happy to get this one under the belt.

Manly Dam and a return to running.

2012-01-03T14:04:00.002+11:00

Sunday we all went to Manly Dam and had a swim and a MTB ride. Ali and Alec rode first while Liv and I looked after Harry. When it was our turn Liv was looking determined. Mum had gotten back and told Liv it is really hard, the trail around Manly Dam, and she was going to hate the ride because she would have to walk it all. I said to Liv - "whatever happens tel mum you loved it". The first few ks were uphill on the road so a good warm-up. Once we hit Wakehurst golf course Liv was riding strong and I told her just to follow me. We hit some of the rocky technical stuff and Liv rode it all without blinking. A couple of rock drop-offs and she started smiling and actually started to have fun. The big fire trail really got the grinning going and she flew down there with good speed. Every time i turned to tell her to walk, she had already ridden down the drop and asking why I had stopped. She was also very impressive on the uphills. I was pushing hard up some hill thinking I would wait for her at the top only to see her pass me before the top. Great to see her overcome her fear and really have a go. Awesome stuff Liv!

Today I got out for an easy run to McMahons Point - 12k in 1 hour. Heal feels ok.

Bogong to Hotham

2012-01-02T16:12:00.000+11:00

The boys over at Ultra168 have installed perennial HuRTs overachiever Tucks as favourite for this weekends Bogong to Hotham race, a 64k monstrous, super technical mountain run (Marc Person pulled at 35k last year destroyed). Tucks has some pretty handy competition in Dave Criniti, Rowan Walker (2:18 marathoner), Andrew Lee, Brenden Davis, Chris Wight, Mick Donges and 4 or 5 other potential winners. It will be the most competitive field assembled at the race ever so Tucks has his hands full. If he can win it, Tom will have to run 2:29 at GC to come close to beating that performance. Good luck Tucks!

Christmas Cheer

2011-12-29T14:03:00.001+11:00

Had a fantastic 5 days up at Clareville chilling over Jim's birthday and Xmas. Did a bit of surfing, kayaking and some walking but didn't exert myself too much.

My sore foot evolved into a very distinctive pain in the heal that almost certainly is a (hopefully) mild case of plantar faciitis. A good 8 days of rest has the heal feeling better but I am unwilling to give it a good test out too quickly.

Today I just walked up to Observatory Hill and did some pushups, situps and a few chinups (emphasis on a few). I mixed in 3 easy running loops around the hill via the bottom road and stairs. The heal felt ok but tomorrow morning will tell the story.

My not-so-subtle mother-in-law gave me some scales for xmas. I weighed myself this morning and was sad to see 92.5kg. I am going for 82kg by May (.5kg per week) with a PB at the half marathon in mind and a decent crack at the Gold Coast Marathon. Hoping for a most improved at HuRTs next year.

Crappy Tuesday

2011-12-20T15:38:00.001+11:00

Felt pretty crappy today and, despite my better judgement, joined Damo, Dr Skins and Michael for a run over to Rushcutters with some intervals around the oval. My foot was sore from the start and I felt a bit ordinary in my gut. Managed to run over and back but could only push out 4x450m on the track.

9k all up

Warrior St Marys

2011-12-19T15:53:00.001+11:00

Saturday I got out with Alec for a MTB ride around Manly Dam which is still a really fun trail. Alec started out pretty cautiously but built his confidence up as we went. Managed to crank out 600m at Northbridge Baths in the afternoon.

Sunday I was a bit hungover after a night out with the Bruce crowd. Managed a short swim from The Bower to Shelly Beach which would have been really beautiful if I had my goggles.

Monday was a return to the Warrior sessions with some half decent form. It was the usual St Marys set but I ran fairly well sticking with Sharpie on the first run and then not far behind Sharpie and Johnny after that.

Cremorne Point

2011-12-16T14:27:00.002+11:00

Caught up with Damo, P Brown and the irrepressible Dr Skins for a harder-than-expected jaunt around Cremorne Point. It was all looking nice and easy until Dr Skins appeared out for nowhere and immediately pushed the pace. I found I could lift the pace when I wanted to but it wasn't comfortable. Was breathing pretty hard going up Spofforth St. Luckily P Brown was struggling worse than me.

Tucks caught us going back up to Milson Point and I had a yarn to him about all the goings on last night at the HuRTs awards nights. Great night at the Tilbury with a huge turnout.

Awards went (with thanks to Tom's email):

1. Male Performance of the Year - Tucks (on the basis of some off road jogs he did and managed to win against fields of approximately 20 other runners)

2. Female Performance of the Year - Laura (on the basis of every race she ever enters)

3. Most Improved runner of the Year - Tim Lindop (finally breaking 35mins for 10km and then doing it again and again)

4. Talks a Good Game Award - Mike Conway (of course, but a few others are catching up...)

5. HuRTS Spirit Award - Richard High (all round good chap)

London bound Benny St Lawrence was kind enough to hand out the awards.

I heard Tom missed out on performance of the year by 1 vote.

All up 12.5k in 1 hour.

Easy Recovery

2011-12-08T13:45:00.001+11:00

Tuesday: had a massage - which hurt allot!

Wednesday: Went out with the Warrior crew and did the Golden Mile Rushcutters session. Took it very easy on the running sets but enjoyed the pushups and core work.

Thursday: Did the HuRTs 4x2k. Ran better than expected averaging around 4:05/k for the first 3 2kers but then jogged in a 4:24/k final 2k. Legs felt pretty good.

Kepler Challenge 2011

2011-12-05T14:31:00.001+11:00

With 20k to go in the 2011 Kepler Challenge I was already writing my race report in my head. The title was going to be: "The Kepler Challenge - my last ever ultra". I was trudging along in a world of pain with somewhere between 3 to 4 hours of pain ahead of me thinking "What the hell am I doing this for?" "Why would I ever want to do it again?" It wasn't anything to do with the race itself. I had never done a more scenically stunning event. The dramatic, rugged beauty of the mountains had lived up to the hype and I had loved every moment up top of the mountain. Now, down in the forest running beside a crystal clear river, my optical gratification was being overwhelmed by the intense pain being generated through my legs and I just wanted it all to be over.......as quickly as possible!

My travelling buddies, Rob and Terence, and I arrived in Te Anau Friday afternoon before the race after a 2 hour drive from Queenstown. Terance and Rob both had confirmed spots in the event while I was still #46 on the wait list. Since I had booked my flights/accommodation and other stuff months before, even if I didn't actually get a start in the race it was still going to be a pretty fun long weekend in the fiordlands of NZ.

Rob had reliably informed me that they allocated out any DNS entries after registration closes at 6:30 on Friday evening so I had a nervous wait to see if any such entries would turn up. There were about 10 of us that were standing around hoping for such a bit of luck and, as luck would have it, I think we all got in. Whew! At least I didn't come all this way for nothing. A quick compulsory gear check; two long sleeve thermal tops, thermal pants, waterproof jacket, thermal beanie, thermal gloves, survival blanket, and waterproof pants - my waterproof pants didn't pass the "seam sealed" standard, but don't worry I could buy some at the expo (great!) - all packed up in my new Mule Camelbak. Along with some water and food, I was carrying 3.5kgs for the duration of the journey.

Decent Profile

We managed to get a early night and Terence set the alarm for 4:15am (the race started at 6am) none of us wanting to think about the fact that 4.15am in NZ was 2.15am in Sydney. Breakfast consisted of half a "One Square Meal" (a kiwi invention that Rob describes as a deep fried muesli bar), some trail mix, a couple of bananas, washed down with a bottle of Gu Brew (electrolyte mix). We then just gathered our gear and lay around hoping it would all digest before the start.
We got to the start around 5:40 and wandered around registering and mentally preparing ourselves. Then with 5 minutes until the start we lined up in the dam wall and waited for the countdown.

The start was remarkable relaxed and steady. I had expected a mad sprint to the trail but everyone was happy to start relaxed and build into it. The first 5.6k was on flat terrain, through the forest by Lake Te Anau and provided the perfect warm-up. I just rolled along in a group doing around 5 min ks (I didn't use my Garmin until the last 14k due to the poor life if the battery) and hit the first checkpoint in around 40th position.

The next section goes straight up the mountain to the Luxmore Hut and gains 1000m of elevation in 8.2k. Needless to say there was a fair bit of walking here, although the opportunities to run were quite frequent. I decided I was the worst hill walker on earth since 100 people must have powered past me (walking themselves) and all disappearing in just a very short time. Grannies even!

The climb went well and I reached the hut in good shape. Coming out of the tree line was really special and no doubt the views up there are what make this race. I reached the Luxmore Hut in 1:40 which was on target for me.

The section to Hanging Valley is superb. More climbing up to 1500m along a narrow ridge with some steep drops on both sides of the trail. Spectacular vistas of lakes and snow capped mountains, snow crossings, strong winds all gave you so much energy and made you feel you could run forever.

Reaching Hanging Valley

Got to Hanging Valley (the highest point) in 3 hours and 140th position feeling great and relishing the downhill and long flat sections to come. The run down to Iris Burn was sweet, buttery, single track with heaps of switchbacks. All of a sudden people around me were chatting and laughing and really enjoying themselves. The mountain was beaten! All we had left was 35k of downhill. Right?

I hit Iris Burn 28.4k in 3:45 and stopped very briefly to eat some jelly beans. I had started the run with 4 gels but managed to lose 2 of them through a hole in my pocket (apologies for littering the trail) so I was running on what they had in the aid stations - energy drink, jelly beans, bananas and oranges. No Gels this year.

Bolted out of Iris Burn ahead of a big group and ran with a girl at a pace that felt great but turned out to be suicidal. After half an hour I was slowing down noticeably and the girl disappeared into the woods. I spent the next hour running alone at a steady pace and literally didn't see any other runners all that time. I still felt good gong through Rocky Point but didn't stop long.

Getting my legs back

At the 41k mark the cramps started to hit. The right groin and behind the right knee were particularly painful when I tried to run. I was reduced to a slow jog/walk. I knew what had happened and I had let over confidence get me and I had neglected my electrolytes in the last 2 hours. I had to stop and take some salt n ASAP. For some reason I didn't want to stop on the trail but wanted to wait until the next CP to stop. That bit of pig headedness cost me big time since the next checkpoint was still 4k away (I didn't know without my Garmin) and I wasted 35 minutes suffering at a pathetic pace to get to Moturau Hut. When I reached the CP (45k) I sat down for 10 minutes and gathered myself. A packet of Pringles, some extra salt and magnesium, a can of toughen up and I set off not knowing what the next 15k would bring. I must have watched 40 people pass me while I was sitting there and the pace I was setting meant I was losing even more places on the track. After another 4k suffer fest I broke into yet anther reluctant jog and found I could run a bit further this time. The pain in my knee was gone and I could run. I hiked up a small rise, took a deep breath and hit the accelerator. I was off again.

Smiling at least

The final 12k was the best run of my life. I was hammering along overtaking group after group and the exclamations of surprise were just fuel on the fire for me. I must have passed 40 runners on that section, flying through the last 2 CPs without a pause.

I crossed the line in a respectable 7:40, pretty tired but with a big smile on my face. Maybe this wont be my last ultra after all!

Had a soak in the cold lake and chatted to some of the other Aussies. Sarge who had run 7:25, Rod "the Hornet" 7:50, Addie - 7:55 and Lizzy 8:10. Terence had come in 9th in 5:48 but was a little disappointed and Rob was stoked with his 6:47 - a 15 minute PB.

Had a very funny dinner with TB, Rob , Lizzy and Addie at La Dolce Vita where the owner, Roberto, had us in stitches.

On reflection I was happy with my run generally. I didn't do any specific hill training and my longest run was 36k. My nutrition/electrolyte stuffup cost me 30 minutes I think so I reckon I can get closer to 7 hours next time. We will see....

Blowing off the cobwebs

2011-12-01T13:37:00.001+11:00

Apart from tennis on Tuesday I have done sweet FA this last 6 days so I went out and met the HuRTs guys but just did 30mins very easy. 5.5k.

Flying out tonight so getting excited.

Kepler Challenge

2011-11-29T09:00:00.001+11:00

Off to NZ on Thursday night to race the Kepler Challenge on Saturday with Terence and Rob C. Feeling pretty nervous because I don't know how I will go but at the end of the day the scenery is the most spectacular of any run in this part of the world so I am just going to enjoy that.

Check it out below:

Kepler Challenge 2008. from http://vimeo.com/user3300133 on Vimeo.

Easy Friday

2011-11-25T14:06:00.001+11:00

Raining so the numbers were down for the Friday run. Only Johnny, PJ, Olivier and I ventured out for a slow run around Darling Point/Double Bay. Watch battery died half way through so I am estimating 12k all up.

8 X Gate to Gates

2011-11-24T13:53:00.001+11:00

Nothing feel better than finishing a session strongly and nothing feels worse than knowing you wimped out sometime during it. Well after a number of wimp-outs lately it was nice to beat my mental deamons and finish the strongly with good consistent reps all the way through.

Run is 909 meters off 5 minute cycles - so your rest is the time you run under 5 mins

Laps went: 3:20, 3:11, 3:15, 3:12, 3:15, 3:14, 3:16, 3:10 - 3:14 average - 3:32 pace

On the final sprint I passed Brendan who was hunching over looking like he was about to pewk. Even though I was encouraging him he managed to keep his breakfast down.

Had a cool down run with Enda, Tom and MC afterwards for 10k all up.

Detox Run

2011-11-21T14:06:00.001+11:00

Spent all weekend in Melbourne watch the Presidents Cup. Had every intention of doing a long run on Sunday but a big night Saturday celebrating my birthday put paid to that. From a training perspective I could claim "time on my feet".

Nice and cool today for the HuRTs run. Pace was nice and steady at 4:25-4:35 and i just chatted to Clyde, Jonathon W and Russell. Pulled at the Opera House and joined the Warrior guys for some stairs and pushups.

13.5k in 62 mins.

Jesse the Warrior Session

2011-11-16T15:18:00.001+11:00

Warrior was in Hong Kong giving his daughter away at her wedding. Jesse stepped up to take on the session in fine style and did a good job giving us a completely new routine. Saw the return of the warm-up hill and butt bounces! Haven't done those for ages. Some solid hill reps, declines, stair repeats, long pushup sets, plank holds, abs, the spider and a long run to finish. Good workout.

HuRTs 4x10 minutes

2011-11-15T13:50:00.001+11:00

Had a big day at Palmy on Sunday swimming, surfing and running up and down sand dunes. Was totally stuffed yesterday and was happy to stay inside for the 36+ degree heatwave. Thinking I would be all fresh today I hit the HuRTs session full of confidence. Felt good running down to the start, pleased that the heat had abated. Ran with DP and Christian for the first rep and got just over 2.5k feeling good. Made it back to the gates with 15 seconds to spare so all good. During the break I started to get a headache which felt worse and worse on the 3rd rep. I had to stop and sit in the shade at MMC. Started to feel a little better so I ran back to the gates. Disappointing but its better to listen to your body and ease back.

Saturday wake-up

2011-11-12T15:03:00.001+11:00

Met MC at his house for a Saturday morning longish run. Also ran with an American guy Kermit (that has to be a tough name to live with) who was fresh off a great run at Glasshouse 100k of 12:30. Alec also came along with his bike to keep us honest.

Ran up O'Sullivan Road to NSHR and along there to Ocean St then up to Centennial for two laps finishing with a loop through Bondi Junction, Bellevue Hill and back to Mike's house.

All up 19.7k in 1:39.

Alec had a nice time. Went back to Northbridge Baths afterwards and swam the 400 in a time trial. Almost fell asleep cranking out a 7:58.

Easy Thursday

2011-11-10T14:13:00.002+11:00

Caught up with Mike, Sam, Russell and a few AMP guys for the HuRTs pyramid at Rushcutters. While the boys did the pyramid I just ran 12 laps of the oval at 4:25 pace. Still bloody hot and tough work. Running around the track makes time stand still. 400m feels like a k.

9k all up.

Interesting to see the times from last night. With few exceptions the times were quite slow.

http://www.jpmorganchasecc.com/results.php?city_id=16

JP Morgan Corporate Challenge

2011-11-09T21:44:00.000+11:00

Tough old day today. Hot and windy were not ideal conditions. Felt ordinary from the start and never felt comfortable. Had to remind myself to relax my shoulders on occasion since I was tense the whole way. Hit 5k with my breathing coming in gulps and had to slow down just to finish. Managed to pick up the pace with 400 to go and catch a few guys.

K reps went: 3:58, 3:54, 3:47, 3:56, 4:08, 2:20 - 22:04 so 18s slower than last year.

No doubt a lack of speed sessions hurt me today, especially Tuesdays.

Didn't hear too many results so will just wait and see.

Well done to Laura winning the women's race in 20 mins

HuRTs 4x5minutes

2011-11-08T15:22:00.000+11:00

Was 8x5 minutes with 90s recovery but I cut it short with JPMCC tomorrow as well as a company meeting at 2.

Small group due to the race tomorrow, so Johnny and Jesse (who were doing it for the first time) probably didn't get the true flavour of a HuRTs session. Good on them for cranking out all 8 though.

Started out on the first rep and realised I was runing quite well and quite easily - a long way from Sunday morning's slog. Got to the top of the hill - 1.25k but then pushed over 1.35k on the way back. managed 1.26 on the third rep and 1.32 on the way back - 5.2k @ 3:52 average. - Hot day (30+) but I felt very comfortable for the 4 reps. Hopefully I can run well tomorrow night.

6.5k all up.

Long Sunday

2011-11-06T18:29:00.002+11:00

Crawled out of bed at 5 am so I could get a longish run in before nippers, the rest of the day was booked up with other things. Wore my headlamp to test it out but only used it on the trail down to Tunks Park, the dawn light was ample for the remainder of my run. Just chugged along with my camel pack and a few gels hoping to get used to the pack again. It seemed to weigh a ton this morning. Cruised up through Cammeray then up to Neutral Bay before linking onto the Cremorne Point trail. Ran through Mosman Bay with thoughts of doing the Sirius Cove to Balmoral track but I realised it would take too long so I cut up to Mosman Village, and ran down Pirriwi to the Spit. I then ran almost all the Spit to Manly Walk finishing just on time at Queencliff. This was probably the first long run I have ever done listening to my IPod.

Enjoyed the cool water for a while before stupidly volunteering to cook the BBQ. 50 kg of snags is a sight to behold, not to mention cook. I am told the nippers ate them all.

24k in 2:30 - tough technical and hilly run.

Usual Friday - Cremorne Point

2011-11-04T14:19:00.000+11:00

Damo, Ness, Nick, Joe, Mike M, Browny and I ran around Cremorne Point. Slightly quicker than usual. Beautiful day although there was a bad crash on the bridge involving a tanker and 6 cars and they were taking a few people away in ambulances when we ran by. Hopefully nobody was killed.

12.4k in 1:05.

Tennis: Hec and I were trounced by Moore and Vish 7-5 6-3. The boys just played too well and Hec and I battled to hold serve

Take the long road home

2011-11-02T18:25:00.000+11:00

Had the car in for a service at Mosman so skipped HuRTs (sorry Mike) and left work early to run around Cremorne Point to Mosman Bay and up through Mosman Village to the dealership. Felt tired and struggled.

11k in 55mins

HuRTs 10x400m

2011-11-01T13:33:00.000+11:00

Melbourne Cup day and Tom had the bright idea of scheduling the session at 11:45 getting as all back to work by 12:45. It was a great plan and went off perfectly, apart from Tom not turning up.

Good sized group of Tucks, Timmy, DK, Terence, DKane, James V, Sam, Rich H, Jesse (making his HuRTs debut) and 4-5 others did an easy jog down to Rushcutters.

Session was 10x400m off rolling 2 minutes - barefoot for me.

DKane went off very fast on the first rep and took Tucks by surprise. I ran at the back with Jesse and just tried to survive.

Reps went:

75, 78, 79, 79, 80, 80, 81, 83, 82, 81.

A bit bit quick to start but found the more I relaxed my shoulders and arms the easier it became to run and the quicker I went. 40 odd seconds was just enough rest time.

8.5k all up.

50 minute warm-up, 2k race

2011-10-31T14:48:00.001+11:00

Pulled up well after Saturday. Legs felt fine. I was a bit tin-can-man like this morning but soon worked out the stiffness.

Chose the Warrior session today over HuRTs as it just felt like the right decision. Felt pretty tired and happy to run mid pack most of the day. Had a celebrity Sydney Swans player Lewis Roberts-Thompson come and run with us and he seemed to go pretty well but said he found it very tough.

Usual Golden Mile run to Rushcutters, plenty of pushups as usual but no real bombshells today. Finally felt strong on the race back to the city overtaking a few guys I don't normally catch. Was catching Ed C all the way through Wooloomooloo but he beat me to the stairs and I couldn't get him from there. We both finished just behind Johny in 2nd and 3rd.

Bundeena to Garie Beach, Return - 36k

2011-10-29T19:11:00.000+11:00

7 am start with TB, Rob C, and a bunch or Rob's mates. Milov, John, Caleb, Dan and a couple of others.

Ran the Coastal Track to Garie, had a short break outside the surf club and then ran back. We all pretty much stuck together on the outward leg but then the boys raced home again. I wasn't that interested in racing so I just ran my own pace and walked a few stairs but generally got through the run in very good shape. TB was nice enough to run with me for a while at the back but with 11k to go he put the foot down a reeled in the others.

Sensational trail with some tough hills and beach crossings but a great outing.

36.2k in 4:10 - slow going but just what I needed.

Easy run home

2011-10-27T20:00:00.003+11:00

Was all set to do HuRTs today but I had lunch with my gorgeous wife instead at BCP cafe. We shared a mixed salt & pepper chilli prawns and calamari as well as a duck salad.

Ran home after work via Cremorne Point, Spofforth St, Primrose Park and Tunks/Flatrock Creek.

13.5k in 75mins. Felt solid the Ks just flew by.

Warrior Stairs

2011-10-26T14:55:00.001+11:00

Hadn't done the stairs for ages and it showed. I was well back in all the reps although I was making up plenty of places towards the end of each one. Cool and drizzling today so perfect.

Started with the usual 100 abs
Jogged to the bridge over the ED and did 5x10 decline pushups
Jogged over to the PP stairs. Up the PP stairs, down the cliff stairs, 25 pushups and the up the cliff stairs and down the PP stairs - 25 pushups.
Long plank hold in the park then 5 sets of the redback.
Snake run - up the PP stairs, 15 dips, down, up the cliff stairs, 15 pushups, down and up the Butler Stairs, 15 pushups, down the PP stairs, 15 pushups, back up, finish at the wall of death.
Long plank hold
1 minute wall sit, 25 declines x 4
100 dips
100 abs
5 sets of PP stairs with 15,12,10,8,6 dips at the top and 15,12,10,8,6 pushups at the bottom. Run back to the Art Gallery.
Tough session
Felt surprisingly good afterwards.

"Just get out there and run"

2011-10-25T13:47:00.002+11:00

Cool running video from Courtney Atkinson

Back-up

2011-10-24T13:42:00.002+11:00

Running was he last thing I felt like this morning. I was pretty stuffed after yesterdays efforts and I knew it was going to be 32 degrees outside. Anyway I forced myself out and slow jogged/walked up the hill to meet the boys (and girl). Good sized group with MC, Warrior Luke, DP, Worswick, Jerry, Brendon, Laura, Sam, Mike Race (who is off to South America for 3 months next week. Lucky lucky bastard!) and a few others. Settled into a steady pace at around 4:30-4:20 and I was feeling OK. Started to struggle at the passenger terminal and dropped off the group a bit but I was chatting to Luke and DP and they seemed happy to run with me (Luke had done an 8hour MTB race the day before).

We cut up Margaret St and back to the office for 9k @4:35 average. Sweating buckets back at my desk.

Queenscliff to Willoughby

2011-10-23T15:31:00.001+11:00

Finally got the kids off to nippers Sunday morning. Both kids enjoyed themselves and it was nice for them to have a friend each. Saw Tom and his clan. Tom had no idea what time it was and was running late. I helped out with the 11 boys with Dave Wappett and Chris and John watched the Olivias in the 12s.Afterwards I waved goodbye to the family and ran from Queenscliff down through Manly, past the wharf and all the way to the Spit via the Spit to Manly Walk.Hot day and the hills just killed me. Found myself walking some hills around beauty point where a nice guy squirted me with his hose. Picked up a drink and some lollies at the BP and then struggled down to primrose and then tunks.All up 2.20 of running - 22k but felt like 30k

Saturday we did a big bushwalk with the Lloyds and Mckinneys from West Head down to Resolute beach. Around 8k with some serious stairs down to Resolute

HuRTs 8x3 minutes

2011-10-20T14:20:00.001+11:00

Was supposed to 8 gate to gates with 2 minute rest but MC changed the format to 8 gate to gates off 5 minutes so I set the garmin to 3 minutes effort and 2 minutes rest.

Felt pretty good from the first step but couldn't run fast as it turned out. Felt like I was flying but then suddenly my watch would beep down the last 5 seconds much earlier than I expected. Was well recovered after each rest period so I clearly wasn't going as fast as I could have on the efforts.

Reps went: 789, 779, 785, 779, 782, 794, 775, 800 (785 average) - 6.283k at 3:49 average pace.

Ran around the Hyatt, down Hickson Rd and up Margaret St for a 5k cooldown and 12k all up.

Hot day - thankful for the breeze.

Underbelly Razor

2011-10-19T14:28:00.000+11:00

Perfect day. Finally warming up after a long winter. All the quicks were out including Lovely Jim, Glenn, Luke, Sharpie, Johnny and a couple of guys I dont know. I was going ok although Ness kept zooming past me.
Usual 100 abs.
Jog to wharf for 25 inclines, 25 dips, 25 declines, 25 dips.
Loop over apartments and over to PP stairs - up the Cliff stairs and down the PP stairs, back up, up the Golden Mile down to Beare Park.
Very long plank hold.
20 inclines, 20 dips, 20 declines, 20 dips.
Run loop of park, 15 pushups, up Ithaca Rd and down to Rushcutters Park, 15 pushups, loop to chin bars, 15 pushups, finishing at the CYC, 15 pushups.
Plank Hold
Double loop of Loftus, Annandale and Yarrannabbe.
15 inclines, 15 dips, 15 declines, 15 dips.
Run to stairs, 15 pushups, back along Ithaca and the Golden Mile to the bottom of the PP stairs, 15 pushups, back up to the Art Gallery, 15 pushups. - finished behind Sharpie, Luke, Glenn, Jesse, Joe (new guy) and 2 others.

Monday at home

2011-10-17T20:22:00.001+11:00

Worked from home today thanks to sick kids. Ali and Harry were in hospital fixing harry's tonsils etc. Snuck out late afternoon for a cruise around tunks, the golf club, coolawin rd, and back along sailors bay. Saw Greg and then Terence on his moped.9 k in 50 mins

Sunday Longish Run

2011-10-16T17:05:00.000+11:00

Plan was to run down to Queenscliff this morning before nippers. Unfortunately Olivia was throwing up (again) and we had to give it a miss. Took off at 11.30 and ran down the bush track to Tunks, through Cammeray, Primrose track, up to Mosman, down Middle Head Rd to the Georges Heights trail and ran all the way past Clifton Gardens, Taylors Bay, Bradleys Head, past the Zoo and around to Sirius Cove. Ran the big stairs up to Raglan St and then wound my way along to Neutral Bay, Cammeray and then Home.

Some big hills and technical track but a superb day. Ran into Devron at Clifton Gardens. He was looking after a mates kids so if anyone wants his number for baby sitting services...

22k in 2:10

Easy Friday

2011-10-14T14:18:00.001+11:00

Cremorne point loop with Patrick, Damo, Damo's mate Mike, The Nemisis and the lovely Ness. Was feeling pretty stuffed so was happy with the gentleman's pace. Damo started to push the pace heading back over the bridge but I noticed Ness falling off the back so I did the right thing and ran back with her. I may have talked her ito coming to HuRTs. We will see...

12k in 65mins

HuRTs 5x1.2k

2011-10-13T14:02:00.001+11:00

The original and best of the HuRTs sessions - 5x1.2k with a 2 minute rest. The long rest is designed to force you to go flat out.

Was feeling tired after Tuesday and Wednesday and planned to do a slow easy run today, however MC talked me into it this morning so I figured I would run down there and see how I felt.

Usual start at the squashed car on Hickson Rd. Not allot of super fast guys there, I think Jono F was leading the way. Tom was running with MC and myself, just shaking out the cobwebs before the biathlon showdown tonight.

Against my better judgement I went out reasonably hard on the first rep and felt OK. Once again MC was pissing me off with his constant yapping the whole way while I could barely speak at all.

Reps went; 4:24, 4:19, 4:15, 5:10, 4:20 - equivalent to a 22:28 JP Morgan predicted time - 3:45 average pace - 3:33 quickest and 4:18 slowest.

The third rep was fast and I really struggled to recover. Joked with Tom that I was only running TB's marathon pace. The 4th rep was a total wimp out and shows I wasn't mentally up for the challenge. At least I pulled myself together for the final rep and had a respectable sprint finish.

Amazed to see I have not done this session since March 2010 when my reps went 4:09, 4:07, 4:04, 4:13, 4:12 - 20:45 total - plenty of improvement left.

Hopefully we will do this session again before the JPMCC.

3.5k cooldown run for about 10.5k all up.

The Golden Mile

2011-10-12T14:41:00.003+11:00

Massive group at the Warrior session today. Guest appearances from Winchy and Campbell D. Winchy has been running very well recently coming 3rd in his age group at C2S - nudging out Action for the podium. He puts his success down to 6x1k sessions and long hill repeats. Needless to say he ran at the front today.

Usual 100 abs
Jog to wharf for 25 inclines, 25 dips, 25 declines, 25 dips
Loop over apartments and over to PP stairs - singles up, down, up the Cliff stairs and down the PP stairs, back up, up the Golden Mile to Arthur M Reserve.
Another 100 abs
Easy jog to Beare Park
60 decline pushups, then run loop.
Run loop of park, 25 pushups, up Ithaca Rd and down to Rushcutters Park, 25 pushups, loop to chin bars, 25 pushups, finishing at the CYC, 25 pushups.
Plank Hold
3x30 second shuttle with 15xdips/pushups + 5 squat jumps
150 abs
Run to the grandstand, 25 pushups, back along Ithaca and the Golden Mile to the bottom of the PP stairs, 20 pushups, back up to the Art Gallery, 15 pushups. - finished behind Winchy, Sharpie, Jesse, Devron and 1 or 2 others. Felt solid.

Easy jog home with Sharpie

HuRTs 4x10 minutes

2011-10-11T14:47:00.000+11:00

Felt great this morning and was raring to go after 5 days of leisure. Big group with all the big names, even Terence who ran an excellent 2:37 Melbourne Marathon on Saturday.

First rep I started feeling good and felt like I was pushing the pace nicely and was overtaking a few guys all the way. Had MC annoyingly talking to someone closely behind the whole way. It was like he was not running at all. Made it to the Art Gallery car park (2.53k) which is as far as I have ever gotten.

After the 2 minute break I felt a bit weaker and struggled all round Farm Cove, just finishing back at the gates on rep 2

Rep 3 started badly and I just had to run steady and make sure I made the 10 minutes. Only made it to the bottom of the hill (2:26k) but I was working hard.

Recovered enough to get angry on the way back but even then could only manage 2.4k, finishing well past the bubbler.

A slightly disappointing 9.72k in 40 minutes - 4:07 average pace.

Looking forward to a solid block of training between now and the end of the year.

Toxic crap

2011-10-06T17:52:00.001+11:00

Spent a charming day on Tuesday throwing up in sync with Alec and Liv. I assume we had the same stomach bug and it was pretty horrid . Wednesday we recovered with some surfing and a drive through the hinterland having lunch at mullinbinby and then checking out the Crystal Castle - which was actually more interesting then it sounds.Finally got out for a run thursday with a slightly extended out and back of my headlands/ beach run. Felt like crap at 6k with toxic waste oosing out of my pores. By 8 k I was feeling better and actually pushed the pace a bit. Saw a pair of sea eagles sitting on a cliff about 5 meters from where I was standing and then spotted 5 whales heading south. Thinking things couldn't get any better sea eagle splashed into the water right outside our apartment and struggled out with a big snapper. The fish was too big to fly away with so he sat there and ate it right in front of me for half an hour - a magnificent experience!Anyway run was 12k in 75 mins

House of Highnam

2011-10-03T20:51:00.001+11:00

A pretty lazy couple of days running wise driving up to Lennox Head on Saturday - 4.15 am start - and mostly surfing on Sunday. Went over to Casa di Highnam Sunday evening to watch the grand final and have pizza. Toms house was huge with 4 seperate buildings and a big deck surrounding 2 pools. A private trail down to the beach and you have a pretty amazing beach shack. The kids all hit it off and ran riot for 4 hours. I have to say Tom has very polite and well mannered kids. It would be nice if some of those manners rubbed off on my kids.Monday I dragged myself out for a run, post an afternoon snooze, running up over the headlands down towards Ballina. It was one of the most spectacular runs I have done, all single track, high cliffs, raging surf and wild coastline. I'm going to do it every day I am here. 11k in 65 mins.

Very Easy Balls Head Run

2011-09-30T14:24:00.001+10:00

Ran with Jesse, Patrick and Damo over the standard Balls Head loop. Clear skies but a cool westerly made it pretty well perfect conditions for a (slightly hungover) trip across the Sydney Harbor Bridge (given the traffic, I feel better if there is a strong breeze blowing if I'm running over the bridge).

Pace was super easy the whole way as we chatted and enjoyed the scenery. At one stage my average pace was pushing close to 6min/k which was a perfect balance to the hard interval sessions I have done this week.

Damo was chomping at the bit to push the pace home from Milsons Point but Jesse, Patrick and I were having none of it.

All up 12k in 70 minutes - 5:45 average

Off to Lennox Head tomorrow so some fresh air coming.

St Marys Warrior

2011-09-28T15:47:00.001+10:00

Had every intention to go easy today as my legs were feeling pretty tired after recent efforts, as soon as I had run up the hill my legs felt a bit better and I found myself running reasonably well.

Tried to find a steady tempo on the warm up loops - there were three triple headers with 15 pushups between loops - as a warm up. Had a minor back spasm mid way through the final loop which felt like it was going to stop me in my tracks, thankfully it didn't.

Did a few abs over at the matchsticks and then went over to the PP stairs for a double header up the PP stairs and down the cliff stairs - 25 pushups and do the reverse loop finishing back on the Wharf.

Six-Pack-Nick's girlfriend seemed to be running past me on every set and she ran very well - very strong for her size, a bit like Anna. My male pride sent me sprinting past her to finish at the Wharf first which was a bit sad really.

Did a long wall sit (my feet slipped out from under me and I fell straight down on my butt much to the merriment of Fax and Telex) and finished with a 30s shuttle run and 25 pushups.

May take a day off tomorrow.

HuRTs progressive tempo

2011-09-27T14:29:00.001+10:00

Good sized crowd today with Timmy, Tucks, TB, PWalker, BWong, James V, Clyde, Bartles and a bunch of others

Went out too fast as usual. Wanted to do 4:40s and started doing 4:25s - not as bad as some others however.

Crowds at Farm Cove and CQ were as bad as I have seen with school holidays, and so it was very hard to sustain any rhythm or pace through there.

Made it just past the bridge - 5.23k and then had 21:30 to get back. Again with the crowds I had trouble holding my target pace of 4:10 and the wind made it tough as well. Hit some pace around Farm Cove, rattling off a 3:50k for my 8th. I didn't realise I was in trouble, time wise, until Clyde and Timmy came passed at MMC and then a steady stream of guys passed me running up to BCP. I was stuffed on the hills but held a good pace on the flats. Saw Clyde running back down AGR after turning at the gates and he stopped at 45mins just in front of me. I stopped too, about 100m short of the gates.

All up 10.4k in 45 mins (4:21 average) - 4:30 on the way out and 4:11 on the way back.

Ks went 4:26, 4:31, 4:46, 4:30, 4:33, 4:18, 4:19, 3:52, 4:08, 4:31 - ks 5,6&7 were hampered by crowds.

Interesting to chat to TB about his Melbourne Marathon plans - sub 2:36. Knowing TB he will do it or die trying.

Warrior Rushcutters

2011-09-26T14:23:00.002+10:00

Probably my most consistent Warrior session for 4 months. I felt sluggish to start but 1 minute into the first run interval I was feeling strong and pushed hard all day. On the longest interval I finished well up behind Lovely Jim, Ed, Sharpie and Glenn.

It's funny how these sessions can just bring me back to life. This morning I was feeling lethargic after a lazy weekend, didn't feel like training, had a niggle in my left ankle, another in my right knee. Now I feel like a million dollars. Knowing the difference between feeling lazy and actually needing to rest is very important. Hopefully I have worked it out.

Cold and wet

2011-09-24T19:33:00.001+10:00

On the way to the inlaws I had Ali drop me at the cliff bridge and I ran to Kerrie and ALS house via little austi. Cold - 13 degrees and raining I had to run into the teeth of a southerly. Loved it!10.3k in 53 mins

HuRTs Wednesday MLR

2011-09-21T14:58:00.002+10:00

Caught up with MC, JV, Indrajeet, Marty and Russell for a reasonably steady 45min out, 45 min back run along the C2S route. Ran with the boys out to Rose Bay and then there was a race up Heart Break Hill. I just kept my head down and did a steady run to the top - hit 45 mins and turned back. I ran alone until I passed John Bartlett at Rose Bay Police station and had a chat to him. In the meantime the boys caught back up to me. I got dropped running up to Edgecliff and was feeling stuffed so I took the stair shortcut down to WMLoo and back to the finish.

All up 17.3k in 86 mins.

Recovery Monday

2011-09-19T14:22:00.004+10:00

Went out Monday to test the legs, which felt amazingly good, with a Warrior St Marys session. A solid hitout with lots of stairs, intervals and pushups. Cut out a bit early when the triple header around the Art Gallery started as Saturday's efforts were being felt.

Arthur Lydiard Half Marathon - Auckland

2011-09-18T18:21:00.001+10:00

Had two days work in NZ prior to staying over for the Rugby World Cup pool match between Ireland and the Wallabies on Saturday night at Eden Park.

The half is part of a marathon festival dedicated to Arthur Lydiard, considered by many to be one of the greatest coaches of distance runners as well as being a pretty handy athlete himself back in the 50s. The course was one that he regularly did, so we were running in the footsteps of a legend.
We had an early start - 8am (6am Aus time), but after 2 days I had adjusted to NZ time fairly well.

I met Enda, Connor and Howsey at the start, after catching a taxi out there, and we all jumped to the front of the queue to try and get a good start. I wasn't expecting too much given I am still relatively unfit and I really didn't even know if I could finish in under 2 hours, given the distance, but also due to the massive hill that runs from 9k to 13k and gains 160m in vertical (see below). 100 mins was a good scenario for me so anything close I would be happy with.

The profile - not a flat section to be seen.

I started a bit quickly - 4:12 1st K - but then settled to 4:35-40s for the next 8k - which to be honest felt tough given the course had no flat sections to this point. My legs felt a bit fried by 9k and I was worried about walking up the hill. A fairly solid girl carrying a backpack had passed me at 4k so I had a target that I wanted to focus on; I just couldn't let her beat me!

2K into the run

I hit the big hill and suddenly my legs felt better! I just put my head down and tried to keep up a steady tempo and even passed a few people. My Ks were coming in around 5:15 going up which gives an indication of the steepness, not quite Heartbreak Hill but close. The girl stayed out front and I made no noticeable impression on her lead.

Celebrating passing Backpack Girl

The next section to 17k was undulating (4:40 pace) and fairly nice. I was always quite surprised when my Garmin beeped as to how quickly the miles were passing. I must have been having fun.

At 17k the road finally started going down and I knew it was 4k down to the finish. I passed the backpack girl early on and put in a big effort to put some distance on her - 4min/K, and then a couple of sub 4s, and I was running freely and felt great. The final k was fairly flat and I managed to chase down another guy before sprinting the final 500 to the end. I crested the line in 1:36:31 - so under my target and very happy with my run and my legs. I finished 51st overall and 12th in the Masters division.

Enda smashed it in 80mins coming in 8th. Howsey ran 84 and Conner 94. Also had the pleasure of meeting Dave Sweeney who won the 10k - Well done!

Results here

Me, Enda, Coner afterwards

Howsey kindly gave me a lift back to the hotel.

Had a great day lunching afterwards at Waiheke Island's Cable Bay and then went to a footy match in the evening but I can't remember much from that.

Warrior Rushcutters

2011-09-14T14:28:00.000+10:00

Another perfect spring day - 25 or so. Turned up with the intention of having one last hit out before the half marathon in NZ on Saturday. That thing is going to be interesting given the big hill in the middle of the course.

Started out with the usual 100 abs and then jogged over to the bridge across the ED where we did 50 decline pushups. Another easy jog up to the cliff stairs before we got the news. Cliff stairs, 25 pushups, Golden Mile, finish at the park. 100 abs

Did a hard run to the CYC with 4 lots of 25 pushups mixed in. Did a loftus st loop and then did some more abs and pushups before i started running back

Ran into Marcus Warner (from Ultra168) and Jono O'loughlin (from Quality Meats) on the way back - they were running the PP stairs - had an introduction and a chat.

Rest now until Saturday when I take on this:

http://www.thelegend.co.nz/events.php

HuRTs 45 min Fartlek

2011-09-13T14:11:00.003+10:00

Smaller crowd today with the Sydney Running Festival on Sunday. All the die hards were there including Tim, Tom, Tucks, TB, JF, JB, JC, JV, Rich H, Brenden, Laura and Anna (wtf?).

1 minute on 30s off and everyone bolted out of the blocks despite Tom's advice to go out easy and I was quickly last, even though I was running 4:09/k. Enjoyed the perfect running conditions and the sunshine, although the crowds around CQ were huge. Managed to hold 4:10-4:20 pace until I got to the Hyatt when a few pedestrians, cars and other obstacles conspired to slow me to a 4:58 in my 5th k. Turned at the Opera House - 5.1k and pushed hard on the way back. Into the wind and up the hills I was happy to bang out 4:15s and finish in 44:40 - 4:23 average pace - not fast but consistent. Looking back I see my PB is 10.88k at 4:05 average so plenty of improvement left in me.

Was sad to see Timmy cheating by sneaking up the MMC stairs - beating Rich High isn't really that important.

Well done to Tucks winning the Coastal Classic on the weekend, adding to his Willy2Billy win a couple of weeks ago. Beat Terence home by 6 minutes and set a course record.

Slow HuRTs

2011-09-09T14:25:00.002+10:00

Ran with Jesse, MC, Devron, Damo, NickF and Shane on the Opera House, Hyde Park, Darling Harbor loop. Wet and cold but the pace was easy and we had a good chat about various topics, rugby world cup, marathons, running styles, shoes, all the usual crap.

11k in 53 mins.

HuRTs Yasso 800s

2011-09-08T14:44:00.000+10:00

Turned up for the HuRTs Yasso 800 session (a new one) which is supposed to be a fairly good indicator of your marathon time. If you can run 10 x 800m in an average time of 2 minutes 50 seconds then you are (according to the theory) in 2 hour 50 minute marathon shape. There were plenty of sceptics about this theory since most were getting very quick predicted marathon times (perhaps we are all under-performing at that distance).

Technically we were not doing it correctly as we ran 800 and then had 90s of rest standing around whereas the official version states that you run the 800 and then jog recover for the time it took you to run the 800. But in the interests of saving time we did the modified version.

Fairly small turnout (Tom, Tucks, Tim, JF, Johnathon W, DKane, Christian and a bunch of others) but they were all quick and we split into two groups. James V, an Irish girl, Orla and me - Group 2 and everyone else - Group 1.

Reps went 3.03, 3.03, 3.01, 3.07, 3.02, 3.09, 3.08, 3.07, 3.01 - 3.04 average

Alert readers will notice there are only 9 reps and the reason for that is Group 1 had lapped us by then and a cricket practice was setting up on the field so we didn't want to disturb that. The fact that I was shattered had nothing to do with it.

I can feel very certain that a 3:04 marathon is not on the cards.

HuRTs 4x10 mins

2011-09-06T14:13:00.000+10:00

Monster crowd today on the hotest day for 3 months (26).

Ran at the back of the pack chatting to Marty and then Luke and made it to the big tree on the right heading up to the overpass (2.35k - 4:15 pace). Felt ok running back and got back with 30s to spare (4:03). Felt flat on the third leg and struggled around to the bottom of the hill (2.3k - 4:21). Ran steadily back but really started to die at the finish getting back in 9:35 (4:10).

All in all a slightly disappointing result. It is a difficult session to do mentally on your own (which I was) so I need to speed up a bit and find someone to pace off and motivate myself.

Saw Tommy, still grinning after his famous striders 10k win and new PB on Saturday. Who can blame him?

Warrior Triangles

2011-09-05T14:33:00.001+10:00

Yes! Another session of feeling good.

Was expecting the usual 3 minute intervals around the triangles to start but instead got a long run up the Cahill all the way to the top of the Harbor Bridge stairs. I started out steady (but solid) on the way out sitting behind Rocky with Nick F, Aaron, Devron and Sharpie out front. After the turn I raced past Rocky and Aaron while chasing Nick down the hill. I passed Nick at the bus stop but he loped past again on the incline back past the stairs. Happy to finish just behind him. Finished with 50 pushups.

After 2 double headers around the triangles and 30 pushups and 30 dips we did another longish leg up the path to the top gate, down the road to the Opera House, up the stairs and loop back up along Macquarie st before crossing the bridge, down the stairs and down and up the stairs at CQ before finishing back at the triangles. Managed to finish just behind Nick and Sharpie. Another 50 pushups.

Finished with a bunch of Abs, some shorter intervals, 75 more pushups and a run back to the start.

Perfect spring day and nice to be feeling a bit stronger.

Had a sensational weekend in the Blue Mountains. Did a spectacular trek with Alec and Liv starting at the Fairmont and dropping down stairs past a couple of waterfalls and descending down to the Jamieson Valley. Very tough climb back out and looped back to the Fairmont for a welcome swim and spa. a very solid 2 hour hill set.

Balls Head

2011-09-02T14:20:00.001+10:00

Its fun taking mates over routes they have never done before and it is especially exciting when the route is the Balls Head run.

Started up at RBS with Jesse, Damo and Devron and ran down the Cahill and over the bridge, looped down around Luna Park and clockwise around Balls Head. It is a pretty slow run with lots of hills and stairs but it certainly never gets boring.

Given the pace was pretty easy I felt remarkably good after yeaterday's shocker. It is 3 months now since I caught the Whooping cough so hopefully I am over the hump and on the improve.

All up 13k in 70mins

HuRTs Pyramid Session - Abridged

2011-09-01T14:33:00.001+10:00

Felt very poor yesterday and went home at 5 and had a bath and a lie down. Manged to play tennis with the boys at 8pm and felt much better afterwards. Met the HuRTs guys at the Art Gallery and had a chat to Tucks about his win at Willy2Billy. 2:18 wasn't even his PB for the race but he was stoked with the win. Felt crappy running to Rushcutters and knew it was going to be horrible. I was sweating like a pig and the hard stuff hadn't even started. The oval was closed so Tom measured out a rough 400m track on the footy field next door. The normal session is 1,2,3,4,3,2,1 - all reps of 400m. I felt so poor on the 2nd rep that i did an abridged version of 1,1,2,3,2,1,1. Reps went 82, 82, 2:55, 4:30, 2:56, 85, 80 - had a long rest because I was running one lap short on each one. Good to see Warrior Luke having a shot at Tom out front on the final rep. Felt better running back so who can figure it out?

HuRTs 8 x 5 minutes

2011-08-30T14:04:00.002+10:00

I have done nothing for 3 days so I was coming into this fresh. I was wanting to do all 8 even if it meant running slower to do it.

Started out running with MC and got to the top of the hill - 1.25k and ran back 1.30.

From then on I ran with one of the Comm Bank girls who had done a very fast trailwalker last year (sub 15). Managed to get to half way up the hill or to the tree on the left on all reps - 1.24-1.25k and then 1.3k on the way back.

Beat all my expectation so it was a good confidence booster. Still only 75-80% but solid nonetheless.

Great to see Anna out again today.

The Mighty Pirates!

2011-08-29T18:56:00.002+10:00

Well the grand final was on Sunday and the Pirates showed that they were far and away the best team in the division winning 34-7 against Lindfield. it was a very one sided affair that leaves you with mixed emotions. Elated that they have finally won the thing but frustrated that they were never really tested. Next year no doubt...

From Tim the coach:

A fantastic team performance, producing some of our best rugby of the season for the grand final. Everyone played their part yesterday and I would like to highlight each boy’s individual effort:

Rhys – powerful driving in the mauls and I saw at least strong 2 tackles. I have been asking for these tackles all year and yesterday Rhys delivered - fantastic.
Leon – great scrummaging and pushing and blockbusting running from the penalty moves.
Ben – hard running all game, very difficult to stop. Galvanised the scrum.
Oliver – was first to chase kickoffs and pressure the opposition. I always ask players to chase and Oliver led the way yesterday (also you would have scored a try if the ref played the advantage rule).
Nick – a brave, solid performance. You had a few injuries yesterday but you would not stop. Wonderful commitment.
Alec / Rob / Josh – if we could have a backrow you would be my perfect 6/7/8. Together pinching their ball, cleaning out, scavenging all game long.
Will – textbook tackles around the legs and their halfback was very quiet because of you.
Bas – unselfishly serviced your outside backs brilliantly all game which set them up for their dominating performance out wide.
Hugo/Lucas – with Bas you called and executed “Queenslander twice” – not easy to do and you pulled it off with great timing – champagne rugby.
Callum/Kieran – fast, hard running on the wings in attack especially. And Kieran chased down their flyer and felled him with a “gentle” push which saved a try.
And finally ........ who is the boy who raises his hand in jubilation before touching down for the try and who attempts to beat three players once he is over the try line? Tom Roche that’s who!!! We wouldn’t have it any other way.

All these individual efforts equal a solid TEAM performance which is why we won so well. CONGRATULATIONS.

The First Half

2nd Half

Boxing

2011-08-26T15:39:00.002+10:00

With no-one able to run today, Warrior boxing became plan B. Jogged over felling good but then found my breathing wasn't so good going up the hills.

Teamed up with Glenn M but found my power was a bit off in the boxing. Ran OK but legs had no strength on the stairs.

Heaps of pushups and some long boxing reps so better for me than just doing lots of long run reps.

Off tonight to crew for aNZ Market Movers, my team from Oxfam last year. Irish Johnny is making his 100k debut so hopefully he will go well.

Warrior Stairs

2011-08-24T14:33:00.002+10:00

Went out today hoping for anything but stairs. No such luck. Rob was looking in a sadistic mood.

Was a little worried about seeing Johnny there too since he is dong Oxfam on Friday. No chance of tapering that's for sure!

Started with 100 abs and easy jog to the Art Gallery and 50 dips. Then the bombshell. A loop around the Aprtment block before running over to the pP stairs for 5 reps - alternating singles/doubles - a run to the Butler stairs and then back to the PP stairs for 5 more reps. Finishing at the Wall of Death

Some abs and 50 declines and 50 dips and then an easy jog back down the PP stairs.

Double header of run the PP stairs up to the cliff stairs and down to the park for 25 pushups and then run back up the cliff stairs, back down the PP stairs and 25 more pushups. 100 abs and I was done and jogged home with Glenn M and Nick F.

Weather starting to heat up.

HuRTs Progressive Tempo

2011-08-23T14:20:00.003+10:00

Big crowd today and we coasted down Art Gallery Rd clearing all in our path. Ray bolted out off the front and by the time I hit Farm Cove he was past the duck ponds already.

Ran with Brendan and a couple of other guys (and a girl) doing 4:40's then 4:30's. At 23.5 mins we had covered 5.2k and we turned trying to maintain 4:20s. My lack of speed work was showing and by the Opera House I was in real trouble (not that 4:20s are fast). I cut in front of the Opera House and ran 4:30s around Farm Cove but then felt I should just run up the MMC stairs and jog easy back. Got back in a little over 44 mins and turned to see Tom bolting up behind me.

9.5k in 44 mins - prudent given the circumstances.

Sad news that Anna Fitzy had one of her fits (epileptic) under the Opera House. Happily she is fine though and John Barts drove her home.

Sugarloaf

2011-08-21T19:24:00.003+10:00

Rainy evening, perfect for a loop around Sugarloaf. Parked at the trailhead and ran all the way to the end of the trail at Castle Cove. Ran very easy and even walked a few spots. Was totally stuffed at the end though after 1:15 of running. 12k all up.

Old Run - New Shoes

2011-08-19T15:30:00.003+10:00

Freezing and raining when I joined PJ, Jesse, Devron and Damo for a flat easy run. Ran down Macquarie, around Farm Cove, up to Hyde Park, down Liverpool and around Darling Harbour, finishing with Hickson Rd to CQ. Used to be one of my regular routs in the 1990's as it was the half marathon track.

11k in 55 mins.

Ran in my new, fresh out of the box, New Balance 759s - which were actually a discontinued model on sale for $69 on Eastbay - and boy I could tell that I hadn't bought a pair of shoes for more than 2 years. They felt fantasic! Also picked up a pair of the 880s so I should be sorted for shoes for a long while now. I have switched over to NB due to Eastbay not shipping Asics to Australia and having 2 pairs of Brooks that didn't shape to my feet well. Still using the 905s for speed sessions and racing and the Salomon XT Wings for the trails. I won the XT Wings at Wild Endurance last year and it literally took me 12 months to wear those things in. Now I quite like them.

Warrior Wednesday

2011-08-17T14:28:00.002+10:00

Usual run over to Rushcutters with all the stairs, pushups and dips thrown in. All the best runners turned up so I was well off the pace. Found the stairs very hard while the flats and downhills were fine. Looking forward to moving up the ranks abit given I ma not usedto some of these guys beating me.

HuRTs 14x3mins - less is more

2011-08-16T14:11:00.007+10:00

Surprisingly big group turned up for HuRTs - Timmy being the clear absentee - pace was very slow from everyone except Kanser who was running out front.

I ran with Marty and Laura for 8 reps averaging just under 4 min ks and pulled the pin there. I figure I am going to get better results doing less more often than blowing myself up for the week doing all 14.

Happily tired now so i think I did the right thing.

8.5k all up

HuRTs Monday

2011-08-15T14:05:00.003+10:00

Turned up to a very small (and slow) group today with just 10-12 of us. Started out with Jonathon W and we ran off the front of the group and found ourselves alone after 1-2k which was weird. Conway was still nursing his hammy and was running slow and everyone else seemed happy to run at his pace. Jonathon and I just talked trail running the whole time, he is doing Trailwalker again with Quality Meats - last years' winners. It was a very enjoyable run with a slightly quicker pace that I was expecting but I felt good, finally, and so just went with it.

We both pulled off at CQ for 12.5k in 55 mins.

The mighty Pirates had another good win on Sunday beating Mosman 27-5 for a place in the Grand Final.

Video highlights are here:

Friday Boxing

2011-08-12T15:56:00.002+10:00

Small crowd at the boxing ahead of C2S on Sunday. Teamed up with Ed C and we stayed around the power station mostly. Really struggled with the running but felt strong boxing.

My running is just terrible at the moment and therefore extremely frustrating. I think I need to just pull back on the length of the runs I do and get more frequency. My breathing is noticeably laboured, even Damo commented on it yesterday. Hopefully I'll get over this hump soon.

Easy Thursday

2011-08-11T14:55:00.002+10:00

Went out for a easy run with Damo over to Rushcutters and around Darling Point and back. Have been feeling tired this week but felt a bit more sprightly today. Great day and very few other runners out there (all tapering).

9k in 45 mins

Mixed Bag

2011-08-08T14:12:00.003+10:00

Turned up to HuRTs today for the recovery run. Big group too. Started out easy chatting to Luke and Brendan and then had a good chat to Clyde about the Wallabies and All Blacks. I'm sure Clyde's kiwi accent gets stronger around this time of year. Was starting to feel the pace at the Opera House (3k) which was a worry and I tried to hold a conversation with Rich High but was puffing too much and ended up having to stop at 5k. Just too fast and lacking motivation I jogged easily back to the Opera House and decided to join into the Warrior session up at the Triangles. Did a few pushups and then got into the first run feeling a little better. Went through the hill repeats and squat jumps steadily and then just jogged home.

Tough day out. Plenty of work is needed.

Minor Premiers

2011-08-08T11:27:00.003+10:00

Well the Pirates have remained consistent post their big win over Mosman with a 81-0 thrashing of Seaforth/Balgowlah last week and then a 51-0 drubbing of Chatswood yesterday to finish the regular season in top place. The boys have had it a bit easy lately so hopefully we can stand tall against Mosman next weekend in the major semi and get a direct run into the grand final. Mosman will no doubt be gunning for a big comeback.

Notice the for and against. It is actually understated as there is a mercy rule that says you can only officially score 50 points maximum in a game. Ignoring this rule, the Pirates have scored 458 points and only conceded 29.

A video summary of Yesterday's game:

First half:

2nd Half:

Cremorne Point

2011-08-05T16:03:00.002+10:00

Turned up at HuRTs to find only Tom and Clyde. MC had promised to run but clearly he was busy pacifying clients after putting them into those stocks 6 months ago that are now down 50% today. I for one found it refreshing to get away from all that red ink on my screen.

Tom and Clyde went East so I hooked up with Jesse, Damo, Patrick and Devron for a Cremorne Point run. Ran pretty well to Milsons Point when we ran into Ray and chatted to him all the way to the Spofforth St stairs about his excellent 2:40 - 2nd place run on Sunday at the M7 Marathon. Ray turned off at the stairs so I waited for Patrick (who was watching his heart rate) and then jogged back with him.

Gorgeous day in Sydney - 25 in the middle of winter???

Struggled but I have had a biggish week so not surprising.

Run Home

2011-08-04T19:03:00.002+10:00

Ali was crook today so I had to leave early to pick Alec up from rugby training. Ran across the bridge and up Montpelier St to Neutral Bay and then down to Tunks. Had a run around with the rugby team before Alec and I ran back home up the bush trail.

A shame to be missing HuRTs drinks tonight. I can never get that night right.

Rushcutters Session

2011-08-03T14:58:00.002+10:00

Another tough old Warrior session (well for me anyway) especially after 2.5 hours of tennis last night. Did the run over to rushcutters with 3 sets of the pp stairs on the way. Ran easy but found it hard in the 24 degree heat and was getting beaten by all sorts of fat old blokes. Sprints on the oval were a killer and I was still middle of the pack. Looking forward to hitting some form.

Warrior Monday

2011-08-01T14:14:00.002+10:00

St Marys today and it was tough again. I finished well up in the longer runs but really struggled with the short stuff. Pretty happy overall though. Pushed a bit on a couple of sections and was very pleased with the responsiveness of the legs.