Western Cities is back.

Fri pm - 5x minutes = 13km around home and the bush tracks
Sat - rest
Sun - Arrived at the Finish for the shuttle bus at 5:15am and they had already left. Thanks to Blue Dog for the lift to the Start line. Running along with Mustafa for about 8km quite comfortable and had to run off him cause his watch was annoying me, beeping at every step. Then started to feel good once at the high point of the course at about 11km. Felt good till about 32km, but just took a bit of the gas. My wife said I looked very relaxed when I ran past her at 41km.

5km splits - 17:20, 17.01, 16.43, 16.10 (3.40 + 12.46 = 15.26), 16.36, 17.06, 16.58, 7.55 = 2.22.19
Half way - 1.10.56

A well organised event, good to finish on a track. The last few kilometers needed better organising to run on paths rather than soggy grass. The bike path is sensational for running none the less, no camber, well spaced and hills only marginal up and down, which makes for interesting running. We were blessed with a good weather as well.

158km for the week. Now for some serious strength and speed work. 4 weeks out from National Cross, 5 from hopefully PB 10k and 7 from Sydney marathon.

mona fartlek

Thurs pm - Met up with 26miles after the warmup along the Canal. Then went through 3km in about 9:14, turning around at 10 minutes, made it back to the start with last 15 seconds recovery still to go. Happy with how I felt during the run.
Fri am - 40 minutes to Physiocise class in Willoughby. Love the stretches they make us hold for about 2 minutes.

forced layoff

Have been having difficulty with training this week, with wife going into hospital for operation and work being crazy. It seems everyday this week I have to present something.

Mon am - 56 minutes = 14km through bush around work
Mon pm - 48 minutes = 12km around Manly, before massage in Dee Why
Tues am - 48 minutes = 12km around the bush at home, couldn't cross the creek so had to add a bit extra than expected.
Wed am - 48 minutes = 11km with the boys around the Bay
Wed lunch - Hills reps in front of home, 8 by 50 sec with jog recovery
Thurs am - 71 minutes = 18km around home, early morning

Weekly summary

Fri pm - 40 minutes around Centennial - 10km
Sat am - 6 mile progressive (2mile), in 10:47, 10:24 and 10:04 around Centennial
Sun am - Lazy 1:40 from North Sydney around Balmoral return, nice and hilly. 24km
Sum pm - Solid 12km in 48 minutes

179km - a little less km's and focusing on more quality for the next few weeks.

tough track

Thurs pm - out@homebush, 14 by 600m with 200m float, all in 1:42 to 1:44. Felt very stiff in the calf afterwards. Bought a protein booster afterwards.
Fri am - 40 minutes b4 Physiocise class. Well needed class. I found that my posture had been arching forward, probably as a result of sitting in my arse. I also noticed that I lean down the LHS alot. It really makes for good mind share.

midweek update

Mon am - 9km 36minutes around home
Mon pm - 67minutes = 16km around home
Tues am - 9km 40 minutes around home
Tues pm - missed, too lazy and sore from the weekend. Having trouble getting a massage in this week as on a training course in the city.
Wed am - 45 minutes, 11km around the Bay with the boys.
Wed pm - 20 minute stretching at home, before getting out made it feel alot easier. 1:57 around home, through the hills of Pennant Hills, Cherrybrook and back through Westmead and Eastwood. 31km.
Thurs am - 40 minutes = 9km through the bush around home.

Weekly update

Fri pm - 61 minutes around work. 15km.
Sat pm - Short Course Cross. Went out with Chin and found it difficult on the slippery course. My body was just not up to the agile turns. Found it only good going on the grass and track. Didn't slow down that much 12:15 through first 4km and just under 13:00 for last 4km. 7th place, and dissapointed. Have quite a few reasons while probably not going well. Only one good week of training leading in, little taper, lack of sleep due to work and visitors at home, sleeping in too long on the day of the race, not enough carbs, the list goes on.

Sun am - From the Bay with the Star. 32km around the loop, then another 5km around the Bay to finish off with a total of 2:30.

200km for the week.

Good Mona Fartlek

Thurs pm - Around the Bay with DB in tow. 9:03 through first 3km of Mona Fartlek, needless to say I had a little trouble catching the turn around pace on the return after 10minutes, but wasn't too far off, maybe 10-15 metres.

Fri am - 61 minutes through the Bush around home, around 15km

Long run

Wed pm - 2 hours with Deano and CT around the Bay. Clocked either 30 or 31km with good pace.
Thurs am - 45 min for 10km around work lunchtime.

Good start to the week

Mon am 50 min around home 12km straight after WC final
Mon pm 61 min around the Bay 16km
Tues am - missed out
Tues pm - 8 by 1km in 2:53, with 90 sec rest
Wed am - 11km in 46:30 around the Bay w/ the boys.

More good training.

Fri pm 55minutes around work, just before dark.
Sat am - woke up late, but managed 3 by 5km around the old Homebush 10km course (first 5km) with 3 min rest in between, in 15:59, 15:58 and 15:58.
Sat pm - just after dark around home a lazy 35 minutes = 8km.
Sun am - missed the Star after waking up at 630am. Ran 2:22 for 36 km and felt strong to finish with.

Weekly Summary - week got a lot better towards the end and will hopefully keep things going this way. a definite improv. on previous weeks effort. Total 203km.

Feeling better now...after a good session.

Wed pm - 94 minutes from C/wood to Willoughby, and then around East Ryde, back via Eastwood to home in North Epping. 24km.

Thurs am - shortest way into work, 13km = 54minutes.
Thurs pm - 15 by 2m/1m off, around the Canal and Timbrell Park. Felt really good, hit the grass quite a bit and made sure I didn't spend my bickies in the first few reps. Really happy with the session. Covered 22km for the session, inc warm up and down.

Fri am - 45 minutes = 10km around Home through the bush.

Still feeling not quite with it..

Mon lunch - 45 minutes 10km around bush loop Chatswood
Mon pm - 61 minutes solid around home, 16km.
Tues lunch - lazy 8km on the flat around Chatswood.

Missed Tues session.....just tired or lazy...ate too much food...bludging on the couch.

Wed lunch - 62 minutes solid around Chatswood, Pittwater Rd. Lovely day. Long run planned tonight.

PB and the typical questions...

Fri pm - 11km around home after work.
Sat am - flying to GC
Sat pm - 30 minute trundle around Paradise Gardens...

GCH - Well the race panned unusual for me. With little confidence going in, I found myself right up the front after the 1st, which seems to happen even though I don't mean to push it. Ideal conditions for a PB. Let a pack of about 6 go and hung with Barry Keem for first 7-8km, then joined by Philo up until about the turn around. I felt like I was going slow. Then both myself and Philo worked to catch 2 others that dropped off earlier pack. Once reaching the 2, at about 13km, I managed to push on. I knew someone was sticking with me, and I presumed it was a Jap, but actually Philo pushed past at 19km and I couldn't go with him. 66.23, and I know there is more upside on that time, considering the poor sessions in the past few weeks.

So the goals now, are Sydney marathon sub 2:20, with National Cross along the way. Will give it a go for a 10km PB in Sept@NH, and after that a rest for 3-4 weeks. I will not be focusing on City to Surf or Sutho to Surf, because I believe the taper and being Sunday races being a bit restrictive, timewise for me.