Tues session on a wet track

Mon lunch - 60 minutes with Leftie around the Mowbray rd, loop and I added extra on for 15km.
Mon pm - 40 minutes again around C/wood with dinner engagements, 10km.
Tues am - 40 minutes around home, for 9km.
Tues pm - @ Homebush dodging puddles and the like, for 5 by 1k with 200 jog, and 5 by 800m with 200 jog. 1kers 2:52-2:55 and 800 2:17-2:19.

Weekly Summary

184km - getting back on track week. will follow a normal routine this week without tapering for the relays and perhaps Striders 10km this Sat. Nowra 12km the next goal.

Fri am - 40 min run to Physiocise and back.
Fri lunch - 45 min run around Mowbray/Blue Gum loop.
Fri pm - Mona Fartlek at North Head, felt good, then Massage.
Sat am - 60 min, 15km around bush loop at home. Very tight after Massage.
Sat pm - 40 min solid 10km around home, quite late at night.
Sun midday - ran home from Roselands via bike path through Homebush and added about 8-9km on for 32km in 2:05.

just didn't feel up to it

Missed Thursday night session, and slept/watch soccer, felt as good as gold running to Physiocise this morning, great class and 40 minutes of running = 10km.

Good long one..

Wed pm - Met CT for a good solid long run, right from the outset the pace was sub 4 min, and covered 25km for 1 hour 37 min.
Thurs am - very slow 8km around Chatswood just b4 lunch.

skipped session but ran hard

Tues pm - 36 minutes almost flat out around Pyrmont, Glebe. Definitely 9km.
Wed am - again solid run this morning for 50 minutes, 12km. Looking to get a longish one out tonight.

2 days after now it starts to hurt

Mon am - 53 minutes for 12km through the bush around home.
Mon lunch - 60 minutes with Leftie around Chatswood for 14km.
Tues lunch - 44 minutes around Chatswood for 11km.

Off to do a session with DB in the city and prepared to get pissed on!

Are you joakin? PB

Fri pm - Lunchtime run with leftie around Chatswood about 10 km in 43minutes.

Taking a well deserved break on Saturday, I was nervously waiting for the race, and not sure what to expect from the competition. I knew Dent would be a handful, but not sure of Gillard and Magnus's form and that extent mine.

Was a little anxious at the starting line as my wife too a little while to pass my racing flats to me at about 8 minutes b4 starting time, when I thought she would have been there earlier. Anyway it wasn't her fault.

I went out like a mad cat, 2:50 through the first k and then passed by the 3 RFYL'ers, inc Dent, Haber and Gillard at about 2-3 km and said goodbye to them up Hunter st. 5km in 15:21, 10km in 31:20. I noted a car (white peugoet) coming at me head first and tooting up Kent St, which I wasn't too happy about in the first lap as he was ignoring Police instructions, but thats usual for me!

Really felt good on the flat section through 10km and felt good over last time Argyle St. I thought Magnus was catching at Macq Chair, but certainly had pulled away with extreme effort around Macq turn around as Magnus had just come around the corner as I turned the sign. Pushed very hard along Hickson dodging the runners. Was happy with a 66:56.

Very happy with the result and the effort on the day. Although I went out hard, it probably made it more difficult for the opposition as there would be no "latching on". Gee getting faster on this course is going to be difficult. I will never underestimate the SMH course again. That pinch up towards the art gallery got me worse than I can remember. There will hopefully be plenty of TV action for the Striders outfit as the TV motorbike seem to follow me up every bloody hill!

It was great to have my wife, brother-in-law, Mum, Dad and Grandma there watching. My grandma was thrilled to bits and at 91 years of age, I hope I can make her proud again! The last time I has so many family watching I DNF'd. Many thanks to my wife as I was little grumpy late last week with the amount of BS meetings I had to attend to, and all these other deadlines at work.

Good session

Thurs pm - went to homebush, because Dunbar is too dark, meaning twisted ankles and Rotary they block off lanes 1 and 2, so not good for set fartlek. 4 by 600 with 200 float, followed by 4 by 400 with 200 float. Covered 3km in 8:59 and finished the session in 16:42.
Fri am - Physiocise class with 38 minutes jog either side.

Stretching pays off

Wed pm - 83 minutes, felt cruisy through Manly, covered 22km. Followed by half an hour of stretching on the beach at Manly, Subway and then a massage.
Thurs am - 37 minutes, 9km around home.

lactate mate

Mon am - 11km around work in 45, through the bush
Mon pm - Ran home in 67, covered 16km
Tues am - 8km at lunch time through Willoughby
Tues pm - 5 by 1km off 1 minute at Homebush, in 2:46, 2:46, 2:51, 2:56, 2:53, was really blowen at the end, and I think may have cooked by right knee a little, hopefully it comes up ok.
Wed am - With the crew around the Bay covered 12km in 54m.

time to taper

1 week out and the endurance excellent, need a kick start on the speed work.

Fri pm - 11km around work before dark
Sat am - 3 laps of the grass around Centennial in 12:40, 11:40 and 11:28.
Sat pm - 1 hour around Fairfield Childrens Parm and Prospect Dam, quite nice for a change.
Sun am - Buffalo Ck loop in 1:55, 30 km.

Weekly summary 210km and need to back off and sharpen for a crack at the PB next week.

Great Mona Fartlek

Feeling good after a Mona Fartlek last night, close to PB shape and a Physiocise session Fri morning.

Wed pm
After what seemingly felt a cruisy 27km in 1:45 on Wed night, looping from work around Willoughby.
Thurs am - 17km, which meant I got lost on the GNW on the way to work!!
Thurs pm - Mona Fartlek around the Bay, going through 3km in 9:09 (PB 9:06) and reaching the starting point.
Fri am - 40 min 9km, running to and fro Physiocise in Willoughby.

Early week update

Well quite stiff again, probably the miles talking.

Mon am - 45 minutes, 10km.
Mon pm - 70 minutes, 18km around home to North Ryde and back, quite solid
Tues am - 36 minutes, 8km
Tues pm - 10 by 800m at Homebush. Enjoyed it out there, with nice grass to stetch, Nova 969 pumping in the bg. Ran 2:16 for the first and the others in about 2:19-2:20. Would like a bit more speed, but happy with the endurance at this stage.
Wed am - 51 min, 12km with Cam, DB, Chris Hall.

2 weeks to go

Fri am - easy 10km including first Physiocise class in Willoughby
Fri pm - easy 12km around home.
Sat Holdsworthy, went to plan ran with the lead pack until close to 4km, where I felt the pace start to slow from 3min to say 3.10 pace. Then where the hill is near the entrance and bolted away into a light headwind. Well I thought if someone was to come with me they would have to work too. No one did and then I just hung on for a 30.34. The second 5km was slower, 15.02 then 15.32.
Sun am - Buffalo Crk run, with an added loop up scribblys to delhi and back, so 33km down for 2:04.55.
Sun pm - 9km
Weekly total 213km and feeling good at the end of it.

Two weeks out from SMH and looking for a PB now with confidence. Just need to keep up the last week of momentum.

Mid-week update

Tough week of training
Mon am - 45 minutes, 11km - at lunch time around Chatswood
Mon pm - 71 minutes, around the Streets of Epping, finding almost every hill imaginable
Tues am - 45 minutes, 11km - at lunch time around Chatswood
Tues pm - 10 by 800m around Dunbar Oval, mainly in the 2:26-2:28 except for last rep in 2:20, was really struggling either with the lack of light or lack of killer instinct
Wed am - 14km or 62 minutes around the Bay with DB.
Wed pm - 26km or 1:45 from Work and looping around Willoughby b4 running home to Nth Epping Via NR common and Eastwood.
Thurs am - 15km or 65 minutes through GNW and Lane Cove Park back to Work.

Bring on the 10km at Holdsworthy on Sat, would dearly love a sub 31.

Weekend update

Fri am - 50m
Fri pm - 65m
Sat pm - Novice race, with little warmup, ran a 31:48, which began with a blistering 1-2kms, settling in and only struggling from 8km onwards. Did a sign. warm-down to cater for not running twice.
Sun am - Buffalo Ck from home in 2:00:55, covered 31km.
Sun pm - 8km around home in about 35m feeling very fresh.