The Last Post...

...of 2012 and not really got too much in the way of updates. Got out Friday 21st for a bike ride with Niki and one of her pals to La Per at a very easy pace - 24km average for 30kms. I also found out that the January Kurnell is sold out so too much procrastination means I'll have to wait until March for a triathlon hit out. Stats for ride at http://connect.garmin.com/activity/256062242
I was the only one who turned up for the Monday Hurts run on Christmas Eve so just did and 9kms around the foreshore and then the Hickson Road wharves before heading up from the squashed car to Argyll Street and back to the office. Man it was hot and humid and very happy with a 4.25 average pace given I was on my own. Stats at http://connect.garmin.com/activity/256062231
Got out yesterday morning and lunchtime today for a 1km swim at Clovelly. Yesterday was pretty choppy and today was snorkeller soup but a good finish to the year.
Some interesting stats from the Garmin for the year:

• 1387 kms of running at an average pace of 12.3km/hour, burning off 106,000 calories
• 410 kms of cycling at an average pace of 23.6km/hour, burning off 16,000 calories

So, here's to 2013, staying injury free and hitting some more pb's.

Thursday Hills

Managed a swim at Clovelly yesterday morning as I had a lunch on, four laps from the beach ocean with a sand run in between. All up about a 1km of swimming and the water was stunning - keen to get more of these in each week.
Got out at lunch for the Argyll St hill repeats and a small group of 7 including Emma and Christian. Was only planning to do 6 so put in the effort on number 6 before Emma decided to do a 7th, so couldn't be chicked but was 5 secs slower than the 6th. Pretty happy with times as I dislike this set, it was hot and humid and I was knackered. About 8km all up and stats for today at http://connect.garmin.com/activity/253063106.
Bike ride planned with Niki for La Per tomorrow morning - hoping this southerly dies down.

Monday Run

Decent crowd out today for the time of year and now that the Awards are passed. Pace was on right from the start - must have been because Tom was out and we all try to impress him. Usual Monday route and thankfully Rob C avoided bottles around Barangaroo for an incident free run. Average pace was 4.22 today (forgot to reset the Auto Lap after Thursday) and know there were a couple of sub 4.15s in there but it felt pretty comfortable which is a good sign for this time of year. All up 14kms today and a solid start to the week. Won't be out Wed or Fri so might need to try and get a couple of rides in this week. Stats for today at http://connect.garmin.com/activity/252411985

Thursday Bike and Run + Hurts Awards

Out early for a La Per ride with Niki and Fungi - all up just over 30kms and felt good. Stats are at http://connect.garmin.com/activity/251535504

Backed up with the Ruscutters session at lunch - great way of working myself into the Hurts Awards in the evening. Was a bit concerned that the ride might have taken it out of me but very pleased with 95, 92, 92, 93, 93, 91, 91 91, 89 and 87 for the reps. A warm day and a big group out for a reallly good set. Stats are at http://connect.garmin.com/activity/251535482

Had a great night at the Awards and good to see some recognition for performances over the year.

Quick Wednesday

A 1pm meeting meant I couldn't do the long session today so Adam and I did an easy 7kms across the bridge, down into Lavender Bay, up to Kiribilli and then back across the bridge. Very humid today and was sweating buckets by the time we got back despite a pretty easy pace. Forget how much I love running the bridge and really take it for granted. Stats for today are at http://connect.garmin.com/activity/251252288
Got a ride planned with Niki in the morning, followed by Rushcutters set at lunchtime and the night of the year with the Hurts Xmas drinks and awards.

Man Cold

A man cold hitting on Wednesday afternoon put paid to a planned week of training which was a realy bummer last week. Missed out on a swim, run and two bike rides so not happy.
Anyway, got out today and felt strong after the first couple of kms so a few days off is not such a bad thing for the legs. Decent crowd out today and lots of praise or Anna's exceptionally generous Hurts BBQ yesterday. Great to see everyone out side of running or the annual awards night and meet the kids and other halves that we hear about on our runs. Rob C stood on a bottle at Barangaroo and twisted his ankle so hopefully that is not too serious - probably pretty fortunate not to have gone down, so grateful for small mercies.
Anyway a good start to the week with 13kms and happy with a 4.30 average pace. Stats for today are at http://connect.garmin.com/activity/250784728. Depending on the weather, I might try and get a swim in tomorrow morning, otherwise it will be pilates and Wednesday's long run is in jeopardy due a 1pm meeting.

Damp Monday

Not sure what this weather is doing but woke to a very wet morning and it just got heavier. Headed out for the Monday Hurts and wasn't expecting too many given the conditions, however Jit, Jonathan, Dave, Rob C and a few others turned up. Met Emma and Brendon around Farm Cove and pace was on - you could tell MC wasn't around. Rain disappeared about half way through the run and given yesterday's effort and 2pm meeting I dropped off at CQ for 11kms all up. There were two pretty quick kms coming back along Hickson before Jit reigned us in. A decent start to the week although given the work events of this avo and not getting out untl 7.20, I'm not convinced I'm going to get much in for the rest of the week. Stats for today at http://connect.garmin.com/activity/248917913 and I'm hoping to get down for a swim in the morning as the water temp is up to 20 or so.

Short Friday and Long Sunday

Meetings held me up until 12.30 on Friday and was very lucky to just catch, at CQ, the three brave souls who ventured out on Friday - Russell, John and Sweeney. Weather was sweltering and noboday was keen to do any more than necessary so we all finished up at CQ on the way back. I forgot to start my watch so only registered 3kms but did about 7.
After a stinking hot Saturday, I was very happy to wake up to a nice cool morning and with even a spot of rain on the way up to Centennial for the Sunday Hurts run. A good crowd of about 10 this week inlcuding Rob C, Laura, Anna, Jonathon Worswick, Jit, Clyde and Enda and a few others.Although temp was pleasant, humidity was still pretty high and everyone was feeling the 4.40 pace for the first lap. Managed to get the pace down to roughly 4.30 pace for the second lap and had to drop off before the last two kms to get back home in time to get Anna to work. A good hit out at roughly 18kms and a big week. Stats for today are at http://connect.garmin.com/activity/248425206.
Oops also forgot I managed to get out for a ride on Friday morning with Nick for a few flat and hill laps of the park. Stats at http://connect.garmin.com/activity/248131840

Wednesday Long Run

A decent group of 8 or 9 for the long run yesterday including MC, Jit, Charlie, Adam, Jonathan and a new guy with a 2.38 marathon pb. Was exceptionally humid and we were drenched by the time we got to Garden Island. Jit's watch had a full memory, Adam forgot his and mine ran out of battery as we left the State Library, so manual entry for the run which we reckon was 16kms and about 5min km pace on average, although going up Ocean Street and around the park was below 4.30 pace. Felt strong all the way today. Manual garmin connect entry at http://connect.garmin.com/activity/247723162. Hoping to get out for a ride in the morning with Nick.

New Hurts Visor

Thanks to Mike Race for organising the Hurts visors - picked up two today and I swear I ran better than I expected. Was feeling a bit tired after yesterday and the pace seemed to be on from the start - about 4.30 average. A good crowd out today with MC, Tom, Jit, Richie High, Rob C and Sweeney making her first Monday session. Weather didn't help today - felt really sticky and hot despite the cloud cover. Had only planned to come back to CQ but managed to hold on until the Opera House and came back to the office for 13kms all up. Won't make Pilates tomorrow due to meetings and hoping to make the long Wednesday run. Stats for today at http://connect.garmin.com/activity/246957393.

Sunday Ride

Out for a long ride today with Niki and a few others and it was great. Haven't done the Sutherland ride in probably 6 years and although the legs started to feel a bit fatigued on the hills from the airport home, it was a cracking ride. A stunning morning with a wee bit of wind and warm even at 6.30 when we left. Very happy to have averaged 29km pace for the ride and even enjoyed the turn on the front with Fungi from the airport tunnel home. Stats from today at http://connect.garmin.com/activity/246487190.
Loved the dip at Clovelly with the kids this afternoon and the water is starting to warm up enough for me to consider morning swims sans wetsuit.

Brissie and Sydney

Off to Brisbane early Wednesday and managed to get in a 11km run along the river on a beautiful evening. Headed across the river at the bottom of Queen Street, along Southbank, over the Story Bridge and then back along the river bank to Queen Street and back to the hotel. Felt great all way and could have kept going. Think it was around 4.35 pace but had the watch set to bike, so no km splits. Stats at http://connect.garmin.com/activity/246091143

Back late on Thursday and needed to the hurts session as I was feeling particularly lethargic. Met up with Adam and then joined the lads as they made their way around the Opera House. Pace seemed to be on yesterday but kept up and dropped off at the Opera House again for roughly 10kms. Not been a great week for running due to the travel and hoping to get a couple more kms in next week. Stats for yesterday are at http://connect.garmin.com/activity/246091137

Meeting up with Niki and a couple of others for a 2 hour ride tomorrow.

Easy Monday with Jim and Adam

Skipped Hurts today to have a nice run out with Jim and Adam. Did the start of the Hurts Monday course and then came back around the wharves  to CQ. Nice just being out and not having to go too hard for a change. Aiming to get Jim along to some of the speed sets for HUrts so that he can break 100 for the half in May - he is more than capable of a sub 95 as long as he gets some consistency, speed work and a long-ish run once a week and stays injury free for the next 6 months.
Will be doing Pilates tomorrow and then off to Brissie for Wed/Thurs - will try and get a run in and hopefully Hurts on Friday. Stats for today at http://connect.garmin.com/activity/244810455

JPM PB

Well a long build up and a great night at the last race of the year. Some very good results all around for Hurts and a number of pb's across the group. Was great to see everyone letting their hair down a bit afterwards and no doubt there will some quality stories and photos from the night.
Had a great run with Adam and Indrajit and we wll managed pb's - Indrajit was just too strong in the end with a 20.33, while Adam managed a pb of over a minute, I think, with a 21.01. I took a minute off my previous pb with a 20.38 so chuffed to bits and really think the gate to gate sessions are the key to the fast short distance races. Stats for Wedenesday are at http://connect.garmin.com/activity/243945087.
Managed to get out for a ride on Friday morning with Niki but only managed 5 kms before the watch ran out of battery. All up about 32kms according to Strava and training has started in earnest for the Kurnell series. http://connect.garmin.com/activity/243945084

Easy Monday

Last run out before the JPM on Wednesday and a big crowd. Needed a hit out after a weekend wedding in Brisbane without the kids and a bit too much to eat - got to take advantage of a hotel breakfast! Lots of buzz around the squad with the anticipatoin of the JPM and hoping we see some great performances and results. Adam joined as CQ for the run back along Hickson Rd where he picked up Simo on his return leg. Pace was all around the 4.30 mark but it felt pretty nice and hoping the legs stay straong for Wednesday. Stats for today at http://connect.garmin.com/activity/242646167
Pilates tomorrow.

Friday Run Home

Had a lunch on today so decided to do the run home again as I'll not get out over the weekend when we are in Brissie. Garmin is not connecting until either Hyde Park or it was close to the SFS tonight so stats are pretty dodgy. All up about 9kms and feeling a bit fatigued after yesterday's session so wasn't a quick pace home. Stats at http://connect.garmin.com/activity/241559412

JPM Speed Set

A warm day to head over to Rushcutters for the last JPM (and my first) speed session. A big crwod of the usual suspects and some new faces including MC, Mike Race, Tom, Indrajit, Adam, Laura and Dave. Set was 10x450m off a 2.10 repeat and I was aiming for 90 secs for the 450 which was a little out of reach. Laps went 95, 92, 93, 93, 92, 92, 91, 91, 91 and 86 so not too bad after the run home last night. Adam was pretty much the same although I suspect he did around and 83/84 for the last one, so could be a very interesting race next Wednesday night. Got a lunch on tomorrow and then in Brissis for the weekend, so won't get much done until Monday. Stats for today at http://connect.garmin.com/activity/241305941

Wednesday Run Home

Got out for a ride yesterday morning with Nick, Chris and Chucky (I think that's his name) and did 25kms of hills around the eastern suburbs beaches. First 20 minutes was awful but then legs seemed to perk up and powered up the last few hills on the way home. Great to be out that early and always feel good afterwards - wish I could motivate myself to do it more often!
Was all set to head over to the North Shore with Adam today but got called into a meeting about 2 mins before I was leaving so missed out but I did run home from the office, so at least I got 9kms in today. Stats for the run home are at http://connect.garmin.com/activity/241039472.
Hoping to get out for the Rushcutters set with Hurts tomorrow.

Tardy 40 Year Old

Well I've finally hit the big 40 which is why my bolgs have been pretty tardy for the last week. Was on leave until Friday but managed to get out for the Corp Cup although was still feeling the effects of a snotty nose and chesty cough that the family shared. Managed a 24.50 for the last run of the year and was pretty disappointed with that as I had hoped to keep under 24 for the end of the series.
Stats from Wednesday are at http://connect.garmin.com/activity/239339180
Also managed to head out for the Hurts Friday run with Adam and just came back to Circular Quay for a about 18 kms for the week. Stats for Friday are at http://connect.garmin.com/activity/239339176
Have had a better start to this week, with 13kms at just under 4.30 pace today - decent crowd and some good results from the two 10km races over the weekend. Stats from today are at http://connect.garmin.com/activity/240465811
Heading out for a ride in the morning followed by a work from home day and a visit to the dentist!

Tardy 40 Year Old

Well I've finally hit the big 40 which is why my bolgs have been pretty tardy for the last week. Was on leave until Friday but managed to get out for the Corp Cup although was still feeling the effects of a snotty nose and chesty cough that the family shared. Managed a 24.50 for the last run of the year and was pretty disappointed with that as I had hoped to keep under 24 for the end of the series.
Stats from Wednesday are at http://connect.garmin.com/activity/239339180
Also managed to head out for the Hurts Friday run with Adam and just came back to Circular Quay for a about 18 kms for the week. Stats for Friday are at http://connect.garmin.com/activity/239339176
Have had a better start to this week, with 13kms at just under 4.30 pace today - decent crowd and some good results from the two 10km races over the weekend. Stats from today are at
Heading out for a ride in the morning followed by a work from home day and a visit to the dentist!

Monday Long One

Had intended just to head aout for 11/12kms with hurts today but despite the weather managed the whole set. Decent size crowd out today and a the return of a few people post the Melbourne race last week - especially Mike Race who managed a sensational pb of 2.49. Felt great all the way round today although bit of stiffness and discomfort in the knees for the last few kms - might need to go and get a massage/phsyio to see if that can reliev it. Stats from today are at http://connect.garmin.com/activity/235986389 and Adam has finally returned from Mumbai after 4 weeks of work, so he should be out on Wednesday. Pilates tomorrow but a good start to the week.

Wed, Thurs and Friday

Been pretty hectic the last three days/nights so had no blogging time at all. Managed a sub 24 (23.55) for my last corp cup in my 30's so pretty happy with that and if I can keep up that form or faster I'll be in the top five of the 40-44 age group on the last run of the series. Stats for Wednesday are at http://connect.garmin.com/activity/235046240.
Headed out on Thursday for the 8 gate to gate session and a crowd of about 15 including MC and Laura returning from injury. Managed all 8 at sub 3.50 pace and pretty happy to do reps 4-8 below 3.40 pace and pushed it for a 3.31 pace on the last one. Legs felt better than I expected aftre the Corp Cup. Stats for Thursday at http://connect.garmin.com/activity/235046233.
Backed up yesterday for the normal Friday set but was only planning on getting back to CQ. Legs didn't feel quite so fresh today but still managed to sit at 4.30 pace for 11kms for a 40km week all up. Stats for yesterday are at http://connect.garmin.com/activity/235046226.
Hoping to get out for a ride tomorrow morning, weather permitting.

Backlog

Didn't get much running done or posted last week due to annual leave. Headed out with Hurts last Monday for 13kms, then didn't do anything until yesterday morning where I managed a quickish 10km around Centennial Park and backed up with an easy 11kms with Hurts today. Some great results from Melbourne over the weekend and serious kudo to Ray who turned up for Hurts after posting a pb of 2.36 for the marathon in melbourne yesterday. The man is a machine. Corp Cup on this Wednesday and pilates tomorrow should help try and deliver a sub 24 for my last run in the 35-39 age group! Stats from last three runs are at http://connect.garmin.com/activity/231573850,
http://connect.garmin.com/activity/233669429, http://connect.garmin.com/activity/233669423.

Friday with Jim

Was really nice to head out just for a run with a mate today insetad of doing a training session - despite the 33C temps. Met up with Jim and did a nice run out to Rushcutters and back for a good balance of hills and flat. Some nice scenery around Sydney today as well. Stats for today are at http://connect.garmin.com/activity/230118368 and looking forward to long Sunday run with Hurts.

Hickson Road and 30C

A warm one today and perfect conditions for the 1.2km sprint session on Hickson Road. A decent crowd of about 20 folk turned up including MC, Hamish and Dave. Completely screwed up my watch so stats are a bit dodgy but pretty happy to manage 3.50 pace or quicker for the whole set although flagged a bit on the last one. Stats for today are at http://connect.garmin.com/activity/229811025, http://connect.garmin.com/dashboard?cid=6334273 and http://connect.garmin.com/activity/229811051. Out for a run with Jim tomorrow lunchtime and have had to can a planned ride in the morning so the missus can do a run before brekkie!

Corp Cup

A very warm day for run 4 of this series Corp Cup and no one to chase today with Adam being in Mumbai for 3 weeks. Felt pretty heavy and sluggish on the way up and didn't feel much different going around the course. Diversion in place going down into Farm Cove which I reckon adds 20 secs to the run ánd felt like I was pushing it the whole way today but still ended up with a 24.05 and still some work to do. Stats for today are at http://connect.garmin.com/activity/229496312 and looking forward to Hurts 1.2km Hickson Rd sprints tomorrow.

Friday Swim and Sunday Run

Headed up to the Boy Charlton Pool for the Hurts swim session on Friday and recieved a reminder in how bad my swimming really is. About half a dozen folk there including Pete Burns and Emma and after the 100m warm up I had no hope. Managed to do about 1.2kms all up but struggled through most of it.
Got out this morning for the Hurts Centennial long run and a decent crowd of about 10/12 including MC, Rob, Enda and Dave Kane. Session was 3 x 10km laps at 4.40, 4.30 and 4.20. I only planned to do 2 and was pretty happy to average 4.29 pace for the whole set and finishing strong. Stats for today are at http://connect.garmin.com/activity/228241042

Argyll Street Hill Repeats

First time ever that I have managed all ten repeats of todays session. In my opinion this is the hardest set on the Hurtts calendar. Only 8 of us for this set today including Emma, Dave, David Casey and Hamish among the regulars. Wanted to start off slower and finish the set and was happy to be able to maintain the pace for the whole set and finish quicker on the last three. Stats for today at http://connect.garmin.com/activity/227368537

Monday Run

Managed to get out yesterday for the normal Monday set on a beautiful spring day. Not a big crowd and you can tell the longer races are over for the winter. MC there as usual but feeling a bit tender after a 30km session on saturday, along with Dave, Mike Race and Rob. A very nice pace for the first 5kms after which we were joined by Tom and Dave Kane who picked it up a little bit going down Barangaroo. Managed to hit the front with Tom around Circular Quay and we were picked up by Rob just before Mrs Macs chair for the run home. All up 15.5kms for the set at an average pace of 4.35. Stats for yesterday at http://connect.garmin.com/activity/226384495.
MC mentioned Inrdajit's effort in the GNR in Newcastle (UK) with an 82.50 for the half marathon - sensational result.

Friday Ride

First hit out on the bike since the end of May and it certainly felt like I'd been off it for 4 months! Got out for an early one with Nick, Chris and Peter yesterday morning and was hoping for a slightly easier La Per ride and instead I got Eastern beaches hills. After the two days of hard short stuff I ahd nothing in my thighs going up the first hill and that pretty much set the standard for the rest of the ride. The only thing that made it bearable was a beautiful morning and stunning sunrise over the ocean - forget just how much I love that time of day after I've overcome the general malaise trying to get out of bed. However that's the first one under the belt, so the rrest should be easy!
Stats are at http://connect.garmin.com/activity/225315009

Gate to Gate PB

Out for the 8 x gate to gate today with a pretty small crowd - suspect a few folk are taking it easy after the running festival. MC, Emma and Dave Casey were among the regular faces in a crowd of perhaps 12. Beautiful day for it although Farm Cove was a wee bit busy. Wasn't sure how I was going to back up after yesterday's CC effort but very happy to have started off faster that usual with a 3.48 and managed to bring it down a bit and hold 3.16 (3.36 pace) for repeats 5-7 and then finish with a new pb of 3.07 (3.26 pace). Possibly my first time breaking 3.30 pace - while I'm chuffed I just have to remind myself that this is still slower than Tom's marathon pace!
Stats for today are at http://connect.garmin.com/activity/224832718 and supposed to be going for a ride in the morning although no text from Nick as yet so might not be on. Won't be out tomorrow as I have a lunch on but might try and sneak one in on Sunday morning.

Town of Runners

Well I did come down with something, so that curtailed my plan for Sunday morning. Was pretty gutted as it would have been great to have a hit out with Adan for his first (and possibly last) half where he ran a sensational 86.08. Really setting some high targets this winter.
Have just come back from watching Town of Runners with some of the Hurts group - great film with some very humourous and poignant moments - well done Terence for putting it on.
Also managed my second fastest corp cup ever today with a suspected 23.25 ish - didn't have my watch bu the guy who finished with me and started at roughly the same time did a 23.26. Felt good even though I was pushing it a bit. Had a ccouple of hold ups on the course, so hopeful I can get closer to that 23 mark in future.

Last Run Before Half

Bit concerned that I'm coming down with something as the throat has become increasingly sore and starting to sneeze a fair bit since I ran at lunch. Out for the 4x2km set today and Mike changed it to be7 mins with 2 mins rest. Probably about 20 folk out today including Adam and we decided to do this set at race pace - so aiming for 4.10 pace. I must say, at that pace it was the most enjoyable of this set I have ever done and I think this is the toughest set on the Hurts calendar. Even managed to speak for most of the session despite going a wee bt quicker than we should have. So all up about 9kms today and with a team lunch tomorrow that will be it before Sunday. Stats for today are at http://connect.garmin.com/activity/222137017, http://connect.garmin.com/activity/222137006, http://connect.garmin.com/activity/222137002 and http://connect.garmin.com/activity/222136995.

Wednesday Nostalgic PH Run

Adam and I missed the Hurts session today due to work so headed out for a run across the Anzac Bridge and round Glebe - almost an emotional pre-hurts (PH) run. Couldn't believe we were still talking as we ran up onto and across Anzac Bridge and the slight incline from the Boathouse restaurant while maintaining a 4.40 pace for the 8kms. Stats are all to pot as I must have started the watch when I left the office and didn't stop it properly when I finished up and are here http://connect.garmin.com/activity/221847428
Had a couple of glasses of vino and a some very nice ox tongue at a new tapas bar beside the office - wouldn't run behind me at the 4x2km set tomorrow.

Last Long Pace Session

Out for the usual Monday run and another decent size group including MC, Tom, Rob, Dave, Adam and Jonathan. Pace was back to a normal Monday set with Mike leading the charge at the front although from halfway round it started to pick up a bit when Jonathan pushed out front. Knew I wasn't going to be out tomorrow so started to pick up the pace from the back of the Opera House. Pretty happy with a 4.23 and 4.09 for the last couple of kms given the  undulations on the way home. Adam is aiming for a sub 88 and ideally around an 86 for his first half on Sunday which would be a great effort and result and hopefully will give me something to chase on the way around. Stats for today at http://connect.garmin.com/activity/221070451

Soft

Well you could tell there were Hurts drinks on last night by the four of us of turned up for the Friday session today. Big Sam, Trailwalker Jon and a new guy headed out on the Monday course and were almost blown into the harbour. Pace was on a bit from the start and going round the bottom of Farm Cove at about 4.25 pace I wasn't sure I was going be abel to keep it up. We were hit by a wall of wind at the back of the opera house - have never experienced anything like it. I was almost stopped in my tracks and honestly thought I would go backwards - only learnt this avo that it was gusting up to 100kms. Bit blustery around Hickson Road but quite pleasant coming back. Finished up at Circular Quay with a couple of quicker kms for aabout 45kms for the week all of which have been run at 4.22 average or quicker! No wonder I'm cactus tonight. Might try for a long one on Sunday morning weather permitting. Stats for today are at http://connect.garmin.com/activity/219728462

Thursday Speed Set

With the Corp Cup in the legs, I wasn't sure doing the 8 gate to gates was going to be a great idea but certain it was better than 10x550m argyll street hill reps. Only 5 of us turned up for that set after two late program changes from Tom and Mike Race. Three of the group were doing about 3.20 pace and luckily another guy was planning to do about 3.55 so we stick together for the sessoin. Very happy to start the set at 3.48 pace and finish with two at 3.39 pace after Wednesday effort so feeling a bit more confident for the half. Stats for Thursday at http://connect.garmin.com/activity/219728483

Corp Cup

Bit of a delay getting things posted this week due to an evening out and friends over for dinner. So Wednesday was Corp Cup day and Sydeny turned up the heat with 27C and starting to remember what it is like to run in the summer again. Felt quite strong for most of the course and a bit disappointed to only manage a 24.20 - certainly felt a lot faster but maybe my hard Monday had taken its toll on the legs. Stats for the run are at http://connect.garmin.com/activity/219728495

Hard Monday

Didn't quite run according to the Monday recovery run plan and feeling the effort now. Decent sized group today and some good performances from the Coastal Classic and the Striders 10km over the weekend. Seems the Striders course was 150m long so just as well I didn't go. MC managed a Garmin pb but alas that won't count!
Did the whole set today and knew it was going to be tough when we were doing 4.25 pace at the second km, so just decided to do the set as a hard training run for the half and finished with a couple of 4.10's at around the 13/14km mark. So all up 16kms today and a good start to the week - stats are at http://connect.garmin.com/activity/218266498.

I've got the shoes like Higham.....

...to bastardize a line from Maroon 5 but my new pair of PrecisionWave 12 Mizuno's arrived 5 minutes before I headed out to do the Friday session. They are a lightweight neutral runner and  I think I might have discovered Tom's secret - I felt fantastic and managed to pull out a couple of 4.10's over the lkast couple of kms. Only about 7 of us out including Clive, Indrajit, MC and Russell and we were joined by Emma at the Farm Cove gates due to Striders North Head and the Coastal Classic tomorrow morning. No Garmin stats for today as my watch database was full but about 13kms all up and no pain in the calf at all today - so these could be miracle shoes. Not sure if I'll get out over the weekend but if not a good week and about 42kms this week.

Wednesday Longish One

Headed out with a decent crowd today of about 13 for the long run around Centennial, including Tom, MC, Jonathan and Mike Race. Weather was just stunning and the first warm run for a few months. Found myself out the front until Elizabeth Bay so knew the pace wasn't that fast and felt strong going up from Rushcutters to the top of Ocean Street. Was only planning on doing one lap and heading back but most of the guys split off at Fox Studios so I went with them and ended up doing about 13kms all up today. Not sure if it was the Pilates session yesterday but my legs felt great today and were moving really easily although still a slight twinge in the left calf. Stats for today are at http://connect.garmin.com/activity/216335115. Not sure if doing the North Head 10km on Saturday yet but keen to try for a pb again although Adam has a knee problem which may scupper his changes of running on Saturday.

Monday Recovery Run

And it felt a bit like a tempo session! A big group today including MC, Adam, Mike Race, New Dad Rob, Indrajit, Dave and the return of Tom. Adam had 19kms in the legs from yesterday so was only planning on 10/11kms and Dave was aiming to get back to the Opera House. I wanted to see how I felt the OH and managed to keep going all the way home. Pretty happy with an average pace of 4.30 and todays stats are at http://connect.garmin.com/activity/215574403. Pace started out nice and easy but by Circular Quay things had sped up a wee bit and we are 4.32 average by the turnaround at King Street Wharf. Ended up with Tom and Brendan from Circular Quay all the way home - Tom showing us some fancy footwork avoiding a pedestrian at CQ and he could cut quite a figure on the dance floor based on the sidestep I saw. MC let slip it is his 41st birthday tomorrow, so pas on your congrats if you see him. All up about 16kms today and a good start to the week. Pilates tomorrow and hopefully long run on Wednesday.

Back from Blighty

Sorry it's been quiet over the last week however I've been on a whistlestop trip to Scotland as a surprise for a mate's 40th. No running due to the poor service from For Runners By Runners who took two weeks to deliver a new pair of shoes, despite paying for 1st Class delivery, and they turned up the day after I left. So managed one 8km bike ride on my brother's mountain bike the day I arrived (http://connect.garmin.com/activity/214285545 and nothing else. I headed out today for the Hurts session and pretty happy with just over 10kms at 4.27 average pace. Small group today with MC, Big Sam, Indrajit and Dave and Dave Kane picking us up somewhere and leaving us early. Stats for today are at http://connect.garmin.com/activity/214285539. Hoping to get out over the weekend for a longer one although in desperate need of new shoes as calves and right knee not great today.

Adam's Day

Adam pulled out all the stops yesterday to record a sub 57min run for the C2S and smashed his previous PB of 60.03 - a sensational effort in not the most pleasant of conditions. Well deserved result after all his training efforts over the last 3 or 4 months. Jim also did his first C2S for a good few years and managed a very respectable 72 from the blue pack - given it took him 14 mins to do the first 2 kms, he is on track for a red start if he does next year's run. I managed  a 58 flat and had nothing on the hills - not happy with the time and 12 seconds slower than last year. It's been good though as I've got the motivation back for running which had been lacking over the last month or two. Must have forgotten to stop the watch after the finish line, so stats a bit dodgy and are at http://connect.garmin.com/activity/210039884.
Adam and I both headed out for a recovery run with Hurts today and large crowd. Come great results from yesterday with Indrajit doing a 55.24, Mike Race hopefully breaking 52 and Terence doing a 49 something. An easy 10kms and I'll not be out until later in the week due to work. Stats for today are at http://connect.garmin.com/activity/210039871

Pre C2S Jog

Wow - Sydney is turning on the weather today and sincerely hoping that it is a different situation tomorrow morning. Wind is blowing a gale and temperature is hovering just north of baltic - feels like a real scottish autumn day. Headed out for a very easy 4kms wrapped up like a christmas present. Nearly blown off my feet running around the Clovelly headland but at least the legs felt strong and were moving easily. Stats for today are at http://connect.garmin.com/activity/208992435 and looking forward to a good run tomorrow.

Almost as good as a gold medal....

After 8 years and 105 runs, I finally one a much coveted Corp Cup glass at the series presentation yesterday - they are not quite as rare as a gold medal but they are much admired and hold their value surprisingly well. I rocked up after doing about 12 kms of the Wednesday Hurts session (forgot to start watch at one point, so it only reads 9kms) and was justly rewarded for not heading back to the office for some lunch. Only five of us at the session including Mike Race, Dave and Indrajit headed out for the C2S route taking it easy. I turned at Rose Bay and felt not too bad on the hills on the way home and calves seem to be loosening up a bit - stats for yesterday and happy with a 4.53 average pace http://connect.garmin.com/activity/208410190.
Got out today for the 8 x gate to gate and again a small crowd of maybe 15 including Indrajit, Mark M and Rob C. Was taking it easy and very happy to keep between 3.50 and 4 min pace for the whole set - felt comfortably uncomfortable through the last 3. Stats for today at http://connect.garmin.com/activity/208410172 and will have a rest day tomorrow and head out for a 20 min run on Saturday before the big day.

What a Weekend

I will remember this weekend for the rest of my life. It started wiith Lisa Norden in the closest finish ever in the women's triathlon - Lisa used to train with our Spottidog triathlon squad when she was out in Sydney as a teenager. It was just fabulous to see her doing so well in the Olympics - and I did beat her once in a track run! Then to wake up to watch the 10000m and cheer on Benny, to find out about Jess and Greg, then see Mo Farah run a sensational race and take out another gold made me very proud to be British. The womens 100m was another excellent race, followed by the womens marathon last night - great finish by the Ethopian and very impressed with the Russian who came in third. A great result for the aussie girls and extreme respect for Willis who ran a 2.49 while injured for the whole event. Got up to watch Bolt do the business in the 100m and then got the best news of the weekend in that Andy Murray got gold over Federer - watch him go now, I reckon he will take out a Grand Slam in the next year. All of this puts my hard 7km run into perspective this morning but a stunning run from Bondi back to Clovelly and tried to push the hills hard. Stats are at http://connect.garmin.com/activity/207178941.

Easy Friday

Only 6 of us out today for a nice easy Friday run. MC, Indrajit, Ray, Brendan and another guy headed out of the Monday course and I dropped off at the Opera House after 13.5 kms at 4.35 pace. Very happy that calves felt all right today and thinking that I might try out my 2XU calf socks for a hilly Sunday run, if all is well. Stats for today are at http://connect.garmin.com/activity/205723789 and really looking forward to Ben St Lawrence in the 10,000m on Sunday morning - he is mates with a number of the Hurts squad and comes out when he is in town.

Sore Calves

Not sure what is going on but every time I run just now the bottom of both calves gets really tight and sore - very strange and perhaps it could be time for a new pair of shoes. Out today for the 4x2kms after a meeting over lunch stopped me getting a long one in yesterday so will have to try and make that up over the weekend. Big crowd including Tucks, MC, Adam, Hamish etc which meant we were split ino 4 groups. Adam only did three but flew on all of them managing about sub 3.40 pace for his sets. I managed a 3.53, 3.50, 3.57 and finshed on a 3.49 and the stats can be found at http://connect.garmin.com/activity/205723789. Started to feel ok on the last one but not that confident going in to the C2S. Adam will smash 60 this year and I'd be suggesting a sub 57 for him - could be a very interesting race.

Good Start to the Week

A large crowd out for the Monday run and serious kudos to Ray who did a 2.42 in the M7 marathon yesterday and backed up with a training session today - nuts. Adam, Dave, MC, Indrajit among the usual suspects and Tom joined us just after Mrs Mac's point. Nice easy recovery run pace today and was determined to do the whole set - so 15.6kms at around 4.33 pace and felt strong for the last 4 kms - must be the Olympics atmosphere. So pilates tomorrow and then Hurts sessions for the rest of the week as my last big build up for C2S. Today's stats at http://connect.garmin.com/activity/204653712

Catch Up

Out both Thursday and Friday for the Hurts sessions and finally starting to feel like I am over this chest infection. Did the gate to gate session on Thursday with Adam and baout 20 others and just managed to hold 3.50 pace for the last 6 and very happy with that. Stats for Thursday at http://connect.garmin.com/activity/203523698 and it looks like the hear rate monitor wasn't working properly - otherwise I have some issues. Friday's session was good although the last 3kms didn't feel quite so hot after Terence announced that he was upping the pace at Shelley Street and promptly took off. Four of us weer left for dead although still doing 4.15 pace back to Circular Quay. Stats for Friday are at http://connect.garmin.com/activity/203523689 and a good finish to my first week back. All up about 35 kms.

Last Corp Cup of Series

Headed out for the last run of this series and knew it wasn't going to be a fast one but wanted to see how I was feeling after Monday. Met Dave from Hurts on the way across, as Adam did and early start, and he ran the course with me. Adam had a good result with 24 minutes flat, so a sub 23 will have to wait until next series and I managed a 24.57 which wasn't too bad on my second run back. Felt strong on the way out but faded a bit over the last two kms and was struggling a bit with cardio.
Stats for today are at http://connect.garmin.com/activity/202919372 and it's the 8 x gate to gate tomorrow, so should get a good indication of how much time I have lost over the last couple of weeks. Last run out for those I was sitting at 3.45-3.50 pace.

Back

Well a very poor return from holidays with a chest infection that laid me low all last week - nasty little criter it was and the anitbiotics killed my apetite - big upside in that I weighed 74.2kgs yesterday morning so have lost all the holiday excesses.
Headed out for the Hurts run with the intention of only doing half the course - thought that was going to kill me after about 2 kms. Adam was out as well, fortunately he had a cold all last week so his C2S traning has been hampered as well. I pulled up at the end of Hickson Rd having got rid of my own body weight in snot and phlegm while Adam turned and went ot pick up the crew to get back to Circular Quay. Stats for yesterday are at http://connect.garmin.com/activity/202569753 and pretty happy with 4.45 average pace given the state of health. Did Pilates at lunch today and gearing up for the last corp cup of the series tomorrow.

First run back

Got home yesterday after a fantastic week in Fiji with a little too much of the good life in me and a chesty cough from the kids which has been around since mid last week and which I can't seem to shake. Managed a fair bit of swimming and one 1km run along the beach just to have a Garmin entry for Fiji. So Corp Cup today was never going to be good and it didn't disappoint with a 27.31 and over 4 minutes slower than my pb. Meanwhile Adam is killing it - a sensational run at the Sydney Harbour 10km last weekend gave him a new pb of 38.39 gun time with his net time being 38.30 - will need to let Tom adjudicate on that one - and then he pulls out a 23.14 for the corp cup today. He is going to nail the C2S this year and is now even talking about the half in September. Need to get my running mojo back. Stats for today are at http://connect.garmin.com/activity/198045192 and here are some links to Fiji swim/run and some fishing trips - http://connect.garmin.com/activity/197706014, http://connect.garmin.com/activity/197706010, http://connect.garmin.com/activity/197705980.

Last Run Before Fiji

Out early for a run to Bondi and back before we head off to the airport this morning. Forgot to turn on the auto-lap so no 1km splits. Finding this Bondi run really tough and not a good sign for the C2S - averaged 5.10 pace for today which is slower than last week although I felt quicker - certainy the hills felt harder. Stats for today at http://connect.garmin.com/activity/194383078 and looking forward to a break from running and roughly 30C for the next week or so!
Hope all the Hurts folks do well at the Gold Coast runs this weekend.

Last Run Before the Holiday

Got in a last Hurts session for 10 days before we head off to Fiji for the mother-in-law's 70th birthday family holiday. Big crowd for the 8 x gate to gate in farm cove and was determined to give it a good go after the corp cup on Wednesday. Adam was out as well and we were both pretty happy with the sets - never getting slower than our first one and sticking around 3.45km pace and able to bring it down to 3.29 pace for the last one. Also a gate to gate pb by 9 secs. Was a little bit disheartened on the last rep when Tom passed me doing his half marathon race pace - it's really not right being able to run a marathon faster than I can run a kilometer. Stats for yesterday at http://connect.garmin.com/activity/193862464 and no running for the next 10 days so will have to work out other ways of keeping fit!

Bad Corp Cup

Quite vexed when I crossed the line today at Corp Cup and saw a 24.21 on watch and a smiling Adam trying to check out my time as I was bent double. Misread my watch at 21.08 thinking it said 20.08 and so crossed the line expecting a 23.21 and it certainly felt like had been putting in that kind of effort. Adam on the other hand managed to pull another 23.10 out of the bag in a great effort to equal his pb of a month ago. Looking forward to our next head to head. Stats from today are at http://connect.garmin.com/activity/193276292.

Long Monday Run

Another stunning winter's day and not quite as cold as on yesterday's run. Got out with Adam for the Hurts session and a big crowd today despite the Gold Coast runs coming up this week - you can tell C2S is getting close. Headed off and Adam was keen just to go halfway after a longest ever run for him yesterday of just over 21kms and I was going to come back to Circular Quay. Felt good at the halfway and pace was around 4.35 at that stage and still felt all right at Circular Quay, so just kept going and managed to finish strongly on the last half km with sub 4 pace. A solid start to my last week before going on holiday and will hopefully be doing pilates tomorrow, corp cup on Wed, sprint set on Thurs and have a lunch on Friday. Might get out first thing on Sunday before we head off. Stats for today at http://connect.garmin.com/activity/192611879

Baltic Run

The coldest morning of the year by far and headed off with gloves, two tops and legging (embarassingly cold for a scotsman) after an earlyish opening of pressies for Hamish's fourth birthday. I was rewarded with a stunning run along to Bondi and back - albeit very slow due to the hills and steps - with the view sublime and not a cloud in the sky. Had forgotten how much I loved this run and now that I have dropped the Friday run for Pilates, might need to make this my regular weekend run and try and improve on the pace. Needed the coffee at the end and I think the thought of it warming me up helped push the pace a bit on the way home. Stats from today at http://connect.garmin.com/activity/192157782 and pretty much 12kms for about 45kms for the week.

2km Sprints

Missed the start of the alternate 4x2km sprints today due to a late running meeting. Got to the start just as Adam and Dave were finishing their first one. Decided to do 3 sets and pushed them - had a great battle with Dave and Adam on the second one and then a real head to head with Adam on the last. He got me by about 5 meters and still happy with the times 3.45, 3.52 and 3.42 averages for the 2km sets. Stats for today at http://connect.garmin.com/activity/191218350

Belated Tuesday Post

Got out for the Tuesday fartlek session and gave it a decent go as I had a lunch today. Big crowd again but no MC so Tom stepped up to take control. Set was a minute on, 30 secs off for 45 minutes, turning at 22.5 minutes. I had no idea that I would get almost as far as the tempo run but almost ended up at the squased car and made it back with 3 secs to spare. Was in a group with Dave and another couple of chaps I didn't know and was pretty chuffed to hit a 4.009 average pace for the whole set with most of our 1 minute efforts at roughly 4 min/km pace. Legs felt heavy this morning, probably thanks to 28 kms in 2 days.
Think I'll do the 4 x 2km sprints tomorrow as can't really afford the time to head over to Rushcutters for the Pyramid session.
Anyway stats for yesterday are at http://connect.garmin.com/activity/190248890

Long one to start the week

A stunning Sydney winter's day and long overdue so headed out for the Monday session and had planned to do about 10kms. Felt good at the turn at Shelly Street and hit the front with Tom and stayed with him (just to be clear he wasn't going too hard for him) to Mrs Macs where his lighter frame allowed him to get up the hills a bit quicker. So all up 16kms in about 1.10 and legs felt strong after last week's forced rest. Left calf still feeling a bit sore so will get a heat pack on that and keep up the stretching. Stats for today at http://connect.garmin.com/activity/190248890

Poor Week

Only one run this week due a buggy thing we've all had sinec last Friday - not to mention the poor weather. Got out for the corp cup on Wednesday andd didn't really feel like doing it but took one for the team. Weather was attrocious and I was drenched before I got the start. Took it easy round the course except for the last 100m where I had a sprint finish with another guy and all up a 25.05 and the stats are here http://connect.garmin.com/activity/189323415.
Did my first Pilates class yesterday to try and help with this tighness in my calf, hips and lower back and feel about 80 today. I was the only bloke in the class and was putt to shame by the chicks - I was vibrating uncontrollably throughout some of the exercises and my level of flexibility is downright embarrassing. I'll keep at it though as it should do some good and I'm not getting any younger, so some core strength might help me run into my twilight years!
Some great results at the City Mile Dash yesterday with Tom coming in fourth and Jim managing to do 3.58 pace for the 1.6kms.
Hopefully back into it next week.

First Run as an Aussie

Legs felt good after a couple of days off and very happy with calf given the attention it got on Tuesday. This was my first run as an Aussie after my citizenship ceremony on Thursday night and it doesn't seem to have reduced my scottish sporting pedigree, which is good.
Only 5 of us out with MC, Russell, Big Sam and Terenece and I thought I might be in trouble but the pace was pretty pleasant averaging 4.32 for the 16kms. It wa s beautiful Sydney winter's day and it just didn't really feel like we had done that distance. So all up about 43kms this week which is all right given two days off. Stats for yesterday at http://connect.garmin.com/activity/186943652

Hurts Tempo

Was feeling very heavy in the legs today but given I won't get out until Friday I need to get some more kms in. A huge crowd for the tempo run and took my place at the start with Adam and Dave (the other bloke who didn't pb on Saturday) Knew within the first 1/2km that it was going to hurt all the way today and I wasn't wrong. Happy that I still averaged 4.14 pace but had nothing in the legs. Adam got further than he had ever been but also admitted he slowed down at the end so he didn't have too far to come back - burglar. Stats from today at http://connect.garmin.com/activity/185797029.
Had a session of acupuncture and massge with Scott Webster tonigh and I have never been in so much pain before - I was almost off the couch twice when the needles scored a direct hit on a knot at the top of my left calf. Plenty of stretching for the next couple of days on that one.

Stewards Inquiry Required

Well, well, well, it would appear that some readers and fellow runners have an issue with using the Garmin as a source of truth for PB's and will only allow official results to stand. So it seems that my "pb"on saturday didn't count and I am still not a sub 39 runner despite having hard evidence to the contrary. MC and a couple of other lads weighed into the debate, started by Tom on this very blog, while out for the long one today. Based on this nonsenical approach to recording run times, I still haven't broken 90 minutes for a half marathon either. Adam was aslo spouting off about IAF rules etc etc while Dave and I will always know we made a little magic together on Saturday morning.
Anyway, on to today and I did the whole set for the first time in ages and felt really good, which was surprising after such a hard, fast run on Saturday. So all up 15.6kms in 1.10 (unless of course the garmin can't be trusted, in which case it might have been 1.11 or maybe 1.12 - who would know) and felt strong on the last 5kms. Stats for today at http://connect.garmin.com/activity/185487538 for those of you who think these devices are useful.
Tempo run tomorrow and that will be it until Friday due a school interview for Hamish on Wed and a lunch on Thurs.

Solid 10km PB at North Head

A very pleasant morning for a crack at another 10km PB. Picked Adam up around 6.15 and he seemed to quite surpised that that time of day existed and quite stunned that he was experiencing it on a Saturday. Made our way to North Head and checked in for the race. Caught up with Jim and given all the Hurts folk around, it was like a Monday run. There had been a bit of a courageous statement from the young Jimmy boy via text last night where he stated he was going to "whoop my scottish axxx" quickly followed by ïf I'm within 10 minutes of you that will be a victory" which was a bit if a backdown from his 8 minute prediction earlier in the week. Adam wasn't saying much at the start line and when the race commenced he and Dave shot off at a rate of knots - I think his first km was a sub 3.40. Had forgotten about the undulations on this course since 2005 and some of them are quite deceiving. Didn't feel great for the first couple of kms but managed to keep within about 15 secs of the two of them. At the stoone gate turn arpund for the second lap, Adam was looking quite comfortable but as we went up the hill I maanged to claw back Dave and halve the distance to Adam. At around the 7km mark I managed to get passed Adam and just kep the cadence ticking over and didn't check on him - was hurting at that point but wanted to maximise any gap on the two of them up the hill back onto the main road. Had no idea how they were tracking at the last stone arch turnaround and expected to see them close behind but there was a wee gap. Last half a km was pretty unpleasant and there is no chance of a sprint finish as it is uphill. Crossed the line officially at 39.23 but the garmin had a 38.48 so taking that as I started it at on the start line. So very happy and another 20 secs off my pb set about 4 or 5 weeks ago and the second for the week. Today's stats are at http://connect.garmin.com/activity/184487260

Hickson Road Taper

Big crowd out today for the Hickson Road 1.2km sprints but Adam and I planned to take it as an easy-ish taper for Saturday's 10km and given yesterday's exertions. After taking 2 years to break 23.25 Adam is not talking about sub 23 for the Corp Cup - good to have goals, but I'm not getting any younger!
Any way, happy with today's set and with the first at 4.11 pace and the last four all about the 3.55 pace. Not sure what I did to the watch but the stats are all stuffed up and are available at discounted price today at http://connect.garmin.com/activity/183959831.
Rest day tomorrow and hoping to report two pb's in the one week after Saturday's race.

Two Corp Cup PB's

Stop Press - having taken a couple of years to go sub 24 minutes for the Corp Cup, I've taken 40 secs off in the last three runs! Even better was that Adam took 15 secs off his previous PB today, which is at least 18 months old as well. So our new pbs for the corp cup are 23.20 (me) and 23.10 (Adam). We went out hard today and managed to hold on as can be seen from the stats from the run at
http://connect.garmin.com/activity/183652095. Just couldn't catch him in the end and the 10 secs is pretty much his ability to go down stairs a lot quicker than me. I compared the two runs where I broke 24 and the results make interesting reading - my 23.39 was done over a course 100m longer and I was slower today on some of the km splits - so maybe some more room for improvement. Comparison stats are at the following link
http://connect.garmin.com/activity/comparison?activityId=183652095&activityId2=162350071. So a great result for both of us and the competitive spirit is alive and well!
Really looking forward to Saturday's striders run as that will be another head to head and hopefully some new pb's there as well.

Gentle Monday

Out for a gentle start to a week of racing with the Hurts group today. All up about 11kms at 4.37 average pace and a good turn out with MC, Laura, Emma, Adam and Dave among the group. A beautiful day for a run although a bit of a nasty headwind at Barangaroo. Stats for today at http://connect.garmin.com/activity/182909001.

Backlog

Bit of a posting backlog due to a hectic social calendar! Git out for the Hurts hill sprint session on Thursday and due to a 1.30 meeting could only get 6 repeats in, for which I was quite grateful and one more than I have ever managed for that set. Adam appeared for my second and pushed the pace a bit so didn't feel good at all. Stats at http://connect.garmin.com/activity/181968178. Also got out this morning for a ride and missed the group due to an overturned car alomst right outside Waverely police station - good place to have an accident and quite a bit of excitement for that time on a Sunday morning. Anyway, just did 25kms taking in Heartbreak Hill, Watsons Bay and Bondi and it was freezing. Stats for that ride at http://connect.garmin.com/activity/182361553 so a pleasant finish to the week. Striders 10km on Saturday and Corp Cup on Wednesday so taking it for the secon half of this week.

Easy Wednesday

Legs feeling shattered today so headed out for a run with Jim, Adam and Simmo and did the Glebe loop. Beautiful day for it and it was good to catch up with the lads and be able to talk during the run for a change. Jim getting back into it after nearly 12 months off with an achilles injury and may be able to make the Striders 10k at North Head. Simmo is talking about the Sydney Marathon in September following his run on Sunday so will be good to keep track of his progress towards that goal. Stats from today at http://connect.garmin.com/activity/181205576. Have been to the movies with the wife tonight hence the late posting but have a confirmed entry for the C2S thanks to a special 24 hour early bird window for 2011 entrants. Better start getting in some hill training - Hurts 10 x 550m hill session tomorrow could be just the ticket!

Heavy Legs

After a rest day yesterday, legs were still feeling quite heavy and calves a bit tight but headed out for the Hurts 4 x 10min speed session today. Huge crowd and King James's last formal Hurts run before he heads off travelling for 12 months. I reckon there were about 50 people out today including Tom, MC, Mike Race, Laura, Dave. Russell, Charlie and Adam. Took it very easy at the back with a few other half marathon recoveree's and still managed a respectable 4.16 average pace although the last 500m brought back some painful memories of Sunday's course. Rep pace went 4.16, 4.14, 4.09 and 3.52 as I was determined not to get passed by James and Adam on the last one. Stats for today are at http://connect.garmin.com/activity/180848976.
Have committed to the Striders 10k at North Head in 2 weeks so will be my first head to head against Adam over 10kms since 2005 -  should be fun. Checked past results for that race and I did a 43.09, Jim did a 43.43 and Adam managed a 45.06 - could be a slight difference in times for this race and might have to see if Jim can make it for old times sake.

SMH Half PB

Woke up to the surprising sound of rain at 5.30 this morning - unbelievable given that Sydney was on for it's driest ever start to May had it been dry today - first 19 days of May have seen no rain! Anyway, was only a slight drizzle as I headed up to Bondi Junction and was thankful for the cloud cover as it stopped the temperature being quite so cold. Decent crowd for this event of 13,500 and it has grown a bit since my last run in 2001. Saw Supercoach at the start but none of the other Hurts crowd so headed off on my own and felt pretty good for the first 6/7kms - tried not to get too excited with the fast start and keep to 4.12 pace. Got through 10kms in 43 minutes after a couple of nasty little inclines around Pyrmont and came through 14kms in pretty much bang on 60 minutes (good boost for the city to surf at this stage of the year). Knew the last 5kms were going to be tough with the hills up Macquarie Street and around Art Gallery road and I was right. . Looking back at my stats on the Garmin, certainly did it quicker than it felt and managed a decent effort for the last 300/400 meters. All up I reckon I have done a 88.33 as i didn't stop my watch quickly enough at the end for some reason - so I'm taking 10 secs off the watch time. Given I haven't done more than 15/16kms in one go for about 3/4 months I am pretty stoked with the time. Garmin stats are at http://connect.garmin.com/activity/179935976 Not sure what is going on with the official results which are saying a net time of 89.39 but very happy to see that I negative split the second 10kms by about a minute, especially on that course. So a bit of a break from the pb targets now until the C2S but I think a sub 88 is achievable for the Blackmores. Saw a few HUrts folks after the race and some great results all round - Laura doing an 80.40 and breaking 81 for the first time is probably a highlight. MC and Mike Race paced a couple of guys inclduing Indrajit who managed a 85.10. I doubt I will be out for hurts tomorrow but may hit the speed set on Tuesday.

Easy Friday

Only 5 of us out yesterday for hurts with most people doing the half tomorrow and few hardy souls doing The North Face 100km run today. MC, Mike Race, James and Russell the stalwarts and it was a nice easy pace round to Shelly Street where Mike Race, James and I dropped off to head back. Stats for yesterday are at http://connect.garmin.com/activity/179566940. Looking forward to tomorrow wiith excitement and trepidation - especially as some lower back pain re-appeared this morning. Forecast is for good weather but it's good to be a chilly start at 6.45.

Corp Cup Run 101

Wasn't expecting a fast tme for the 101st Corp Cup run after yesterday's session and I wasn't disappointed. Managed a 24.20 which is still within an acceptable range and stats for that run are at http://connect.garmin.com/activity/178726907.
Adam had a fantastic run today with a 23.30 and only 5 secs shy of his CC PB. He took off and I just had nothing to be able to stick with him and I doubt I would have been close by the end anyway. Must have been his fastest corp cup for close on 12 months - great effort and the results of all his distance training.

Hurts Tempo

Some last dash training for Sunday's half marathon with the hurts 45 minute tempo run. Wasn't hopefully of doing anything flash given last night's run home however very happy to have got further than I ever have on this session by a good 100m - almost to the squashed car and I normally just get passed the front door of the Sebel. Throught I'd gone out too hard and times are a bit slower on the way back but that is most likely just the hills. Good training run as the last two kms are pretty much the end of the half course, which won't be a nice way to end the race. Big crowd today with MC, Dave, James, Tom, Russell, Emma among the regulars and even a special appearance from BT's Hamish. So stats at http://connect.garmin.com/activity/178408999 and happy with an average of 4.06 pace all up - hope my last 11kms on Sunday are similar!

Run Home

Missed hurts today as an 11-12.30 meeting didn't finish until 1.30 so I ended up running home. There is very little difference between the time it takes to run and the bus - so a good option. Although I have stuffed my face since I came home because I am starving. Anyway, stats for tonight are at http://connect.garmin.com/activity/178100444 and felt  a lot faster than the pace would suggest so kind of disappointed with that session.

Catch Up Posts

Been a very easy week of running with my trip to Perth. Weather there was not conducive to getting out and only managed to sneak in a quick 5kms on Tuesday night. Went out easy but cam back at pace and pretty happy with last two kms being sub 4 min pace. Stats for that run are posted at http://connect.garmin.com/activity/177161457
Skipped Thursday's speed session as I was feeling shattered and hammies were very tight. Headed out yesterday for Hurts (Adam was having a rest day as he's done just shy of 60kms for the week - the boy is training hard) and only 5 of us out with MC, Mike Race, Brendan (for 6kms) and John. Went out to Rose Bay and back for a 14.5km set and some nice hills which hopefully is good last minute training for the half. Stats for yesterday are at http://connect.garmin.com/activity/177161450 and back into it next week prior to the SMH on Sunday.

I've Done It

My bogey distance has finally been overcome with a pb at the Sydney 10 this morning of 39.11, taking exactly 2.30 minutes off my previous pb set in August last year. Was a perfect morning for a run with blue skies and sunshine and I was surprised by the number of people turning up. Some godd performances from the Hurts contingent of Dave Kane, Timmy, Laura, J-Fen alas Lord Tom was unable to race due to a cold, although he still turned up to support the folks. Met up with an old Brats/Spottidog training buddy, Ronan, this morning which was excellent.
So on to the race and probably went off a bit hard for the 1st km looking at the stats (which I've edited as I forgot to stop the watch) and managed to pull it back a little to keep to the plan to do around 20mins for the first 5kms (19.45) and then try and bring it down to 3.50ish pace for the last 5kms. Kms 5-9 were around 3.52 pace an last one was a 3.45 so pretty happy. I also noticed that I only got passed by one person in the second 5kms and that was at 8.5kms and he managed to get about 10m on me before the finish - which for me is the sign of good pacing. Might have broken 39 had I not eating a shed load of cheese and ferrer roche at dinner last night and got into bed before midnight! Always a target for my next 10kms and we'll see how the SMH half pans out in two weeks. Off to Perth this afternoon, for 4 days, so will miss out on reliving the race with the Hurts squad tomorrow - they'll have that to look forward to on Thursday or Friday. Stats for today are at http://connect.garmin.com/activity/175113669

Easy Friday

With Adam in NZ and Jim having meetings right through I went to the Hurts session and planned to just do 6kms easy. Headed off with Tom, MC, Mike Race, James and few others for a pleasant change running over to Cremorne Point. Felt great today and was chatting away with Mike at the front - even as I was going up the Cahill which I think is a first. Left the guys just before they dropped down from Kirribilli and came back to the office. Plenty of stretching before and after and everything is feeling ok so roll on Sunday morning! Stats for today are at http://connect.garmin.com/activity/174564257

Got the Badge

A very gentle run today with Adam prior to the corp cup presentations and receiving my 100 run badge. Forgot to start my garmin until about 2kms into the run so probably did about 6kms all up. Back felt great and was back for a massage tonight and I was close to tears - the bruising from Friday morning is still visible and I reckon I'll be black and blue by the end of this week. The good news is there should be no issue with running at the Sydney 10 on Sunday. Will probably do another easy 6/7 on Friday and that will be it. Stats from today at http://connect.garmin.com/activity/173965160

Back Feels Good

After acupunture, heat treatment and massage on Friday morning and a fair bit of stretching over the weekend my back is feeling good. Turns out it was my sacro-iliac (not sure of spelling) joint that was tight and causing the back pain - so a better result than I had expected. The chiro on Friday got the spot on the massage and I was almost off the table with the pain but it seems to have work. Another session on Wednesday night and hopefully I'll be right for Sunday's race. He said just to do 6/7kms easy today so went out with a big group for the Hurts Monday run and stopped at Shelly Street. Adam and Dat turned up and MC returned from holiday. Tom, James, Russell, Dave, Laura, Indrajit, Mike Race etc etc - you get the idea. Felt pretty effortless today at 4.35 average pace and it probably should after a week off. This week will be easy anyway, so not speed session tomorrow, easy run over the old Corp Cup course on Wed and we'll see what the chiro says on Wednesday night. Stats from today at
http://connect.garmin.com/activity/173235678.

Back Trouble

Not been out all week due a bad lower back and chiro is on 10 days leave. Have found another one and got an appointment at 6.30 tomorrow morning, so hoping for some relief and a good prognosis as not the ideal prep for the state 10kms next weekend!

Beautiful End to the Week

Stunning day today and very welcome break in the rain of the last four days although next week's forecast is pretty grim. Adam was a no show today and only four people turned up - myself, Daniel, Joel and new guy. Decided to just do the Monday route round to Shelly Street so we headed off and met Emma at the Opera House. Managed to average about 4.30 for the 8kms although last three felt quicker but pretty comfortable and a nice end to a 47km week - biggest one for a while. Stats for today are at http://connect.garmin.com/activity/169846108.
Had a work visit to Gooogle's office this afternoon and was just blwon away by the place - they even have a room set aside for free massages and are bring a physio and hairdresser onsite to make it convenient for employees. Just a brilliant way of thinking about an office environment in my opinion.

Long Wet Run

Despite a serious case of the couldn'tbebothereds at 11.45 I dragged myself out for the long run only to be still standing on my own at 12.11. Tom appeared at 12.12 and I got quite concerned about heading off with just him - wasn't sure he could match my pace over that distance. We got about 20 metres when Jonathan appeared and I knew I was going to be in trouble. Slight shower at Garden Island but got absolutely drenched in Centennial and then again at Elizabeth Bay on the way back. Anyway it is only water and you can only get so wet. Pretty happy with 1.10 for 14.5kms esepecially after yesterday's effort. Tom seems confident I can break 40 for the 10kms - only two weeks before we know for certain! Stats for today's run at http://connect.garmin.com/activity/169295982 and may have a rest day tomorrow or do the Hickson Road set and go for a swim on Friday. At this rate, I'll not need to worry about finding a pool as most of Sydney will be under water.

A wee bit damp

A tough session today but really happy with my consistency through all 14 of the 3mins on 1 min off set - now just to put 10 together for a 10km run! Not a large group for a Tuesday but that would have been because it was a bit damp - perfect conditions for running and nobody around Farm Cove - with a very heavy shower for 5 minutes just drenching everyone. Tom, Tucks, Laura, Mike Race, Dave and Adam among the regulars and a guest appearance from Simmo. Adam and Simmo managed 8 of the set and Dat better watch out at the half! Stats for today at http://connect.garmin.com/activity/168991054

Back to auld clathes and porridge

Not sure the title will be fully understood by all my readers but it was back to normal today. Out for the Hurts run at lunchtime and a big crowd for a Monday especially with some great performances in the Canberra half yesterday - Laura coming in 3rd with just over 81 mins, Dave Kane doing 79 mins and Rob doing a Pb of sub 84.40ish. Adam was out along with James, Indrajit, Mike Race, Dave and Emma. Pace was on from the start so given this is meant to be a recovery run and tomorrow's session is14 x 3 mins, decided just do half the set. Stats from today at http://connect.garmin.com/activity/168680033.

Last FNQ Run

Got out for the 6km Trinity Beach run this morning after a very nice meal with the wife last night. Weather was slightly more conducive to running today with the temp having dropped a bit and a lot of cloud cover. Managed 25.36 and 4.12 average pace so just 7 secs slower than my quickest run for that that course whil;e we've been here. Stats for today at http://connect.garmin.com/activity/167721742 and heading back to Sydney tomorrow avo and lookig forward to Hurts run on Monday to see if any of this tropic training has done any good.

Cooktown Killer

Well I'm done my most northerly run on mainland Australia and I don't mind if I never run that far north again. Cooktown is a great spot and would thoroughly recommend it for a visit - kids loved fishing off the pier and were mightly impressed with Dad's hunter/gatherer skills when I caught a brim! We did have a very close encounter with a Death Adder while on an Aboriginal tour near Hopevale and after 10 minutes of 6 kids playing in the dirt he asked them all to move and uncovered the creature buried in the dirt where the kids had been sitting - he seemed pretty spooked and was asking all the kids if they were feeling unwell but thankfully no one had been touched. Bit of excitement for the trip.
I headed out yesterday morning to do 5kms and that was a struggle - humidity and temperature even at 7.15 were unbearable and I honestly don't think I could have run much further - breathing was really struggling and felt pretty wheezy when I finished even though I was doing about 5 min pace. Stats for the run are at http://connect.garmin.com/activity/167219247 and it looks pretty cool on the map when you zoom out.
Back in Cairns now and only two days of the holiday left but weather has tunred wet, so will try and get a run a long run in tomorrow and maybe a quick six on Sunday before we leave.

Quick 6

Headed out early for a quick 6 before we head off to Cooktown for the next couple of days. used the course on the garmin that I saved from last week and was happy to be 40 secs quicker at the halfway mark but it felt really hard on the way back and I was sure I was going to be slower than last Friday. However I did it a minute quicker for the same distance and still not enjoying the climate here for running - this is a really flat course and I am 2 minutes slower than my corp cup time but having to work a lot harder. Hopefully that translates to faster times back in Sydney! Anyway stats for this morning at
http://connect.garmin.com/activity/166556214 and will see if I can outdo Tom's snake at Seal Rocks with a croc on the run at Cooktown.

Easter Sunday Long Run

Early morning with the kids excited by the Easter bunny visit and I successfully avoided eating chocolate before I headed out for a longer run. Weather here has been stunning - about 30/31 every day with mostly blue skies and some cloud. Headed out about 7.55 for roughly a 12km run to Trinity Beach and back. Legs and cardio felt fine altough getting a bit of  niggle in my left calf and knee so will have to keep and eye on that a do some stretching. I wouldn't want to run much later in the day up here as it was already pretty warm and could feel the humidity making it feel difficult to get the air into the lungs - just feels like a lot more effort is required to do 4.35 average pace here than in Sydney. Stats for today are at http://connect.garmin.com/activity/165747312 and I succumbed to hot cross buns for breakfast but no choclate so far. Might get out for a short one tomorrow and then we are off to Cooktown for a couple of days, so may well try and get in a run up there - would the furthest north I'll have run in Oz.

Early 6kms in FNQ

Enjoying life in the tropics and got out for an early 6kms this morning at 7am as I didn't fancy a 30C run at lunchtime. an from Kewarra Beach to Trinity Beach and back in 26.30 and did manage to get in a couple of kms at around 4 min pace. Having a great time awith the family just relaxing in the pool or reading. The wife even headed out for 5 kms this morning - she has been coming to her folks place for 18 years and this was her first run - a slow starter! Will aim to get a longer run in tomorrow as there is a nice little ot and back 11km route. Stats from today at http://connect.garmin.com/activity/165103401

Monday and Tuesday Catch up

It's been two stunning days in Sydney so far this week but the forecast for Cairns is looking even better with 31C and sunshine - let's hope it keeps like that for the next 10 days of our hols.
I got out for the Hurts run yesterday and there was a big crowd with Laura, James, Mike Race, Dave among the regulars. MC's hammy is still not 100% so he was off by himself. Hit the front with Laura from the start to keep at 4.40 pace and it all seemed fine until the second half of Farm Cove when a couple of groups began to make about a 20-30m gap. Our average pace dropped to about 4.35 by the time we hit the Park Hyatt and stayed like to the turnaround. Legs felt good and I was only going to come back to Circular Quay so I pushed it a bit from the turnaround to finish all up with 4.29 as the average and just over 49 mins for 11kms. Stats at http://connect.garmin.com/activity/164335225
I headed out again today and it was a huge crowd for the 45min tempo run - I reckon at least 50 people in warm sunny conditions. MC was off on his own again, but Laura, Emma, James, Dave, Tom and Tucks among the ones I recognised. I set the Garmin to aim for 4.10 average pace and felt strong on the way out running with Brendan and James until half way round Farm Cove. Got just passed the Sebel at the 22.5 minute mark and tried to pick up the pace a bit on the way home. Managed to average 4.12 pace and arrived back at the start with 9 secs to spare for the first time ever, so pretty happy and good start to the week. Stats at http://connect.garmin.com/activity/164335214
Thanks to Tom, I have now entered the Sydney 10 in May for my sub 40 min attempt Will need to ensure I keep up the training and watch the food intake in Cairns or I'll have no chance to cracking that time.

Hill Ride

First morning of non daylight saving and it was a stunner, so very happy to head out on a hill ride around the east with Niki, Shersten, Paul and Fungi. Was a bit worried about the hills as I hadn't been on the bike for a couple of weeks but they felt al right. We did Heartbreak, 4 repeats of Wentworth Avenue, Watson's Bay and Campell Parade/Bondi Rd to finish. So all up about 35 kms this morning and just a beautiful autumn mornnig and great not to need lights! Stats are at http://connect.garmin.com/activity/163485788.

Swims

Didn't make the ride this morning - hearing thunder when the alarm goes off at 5.25 is not conducive to getting your bod out of bed! So I headed out for the Hurts swim session and only 4 people turned up including MC. Seems he has injured his hammy again so has been swimming all week but should be back to running next week. First swim since the Kurnell tri, so knew I was going to struggle when the first 100m was done in 1.32 and I was right. Managed 1.3kms all up but cramped up in the left calf/shin and had to get out. So all up a 2km run, swim and then a 2km run home.
Managed to sneak in a cheeky wee 1km swim at Clovelly today while the kids were meant to be sleeping so not too bad an effort this week. Planning to get out for an "end of DST" ride with Niki and a few others tomorrow morning, weather permitting.
Won't have a big week next week as we head off for our family Easter holiday to Cairns on Wednesday night for 10 days.

Easy Thursday

Legs felt pretty tired this morning after yesterday's effort so headed out with Adam and Jim for an easy 8kms around the Monday Hurts course. Good to see Jim is pretty much back after almost a year out with an Achilles injury and aiming to get to Hurts sessions from May. Couldn't get a lock on the Garmin for a while, so the stats for today are pretty skewed but from Adam's watch we were sitting around 4.45 pace so a nice gentle recovery run. http://connect.garmin.com/activity/162635365
Out for an early bike ride, hopefully the last one for a while in the pitch black, to La Per and back and then the Hurts swim session at lunch. Another light on week and off on hols from next Wednesday night so will really need to get the half marathon and 10km trainign back on track after Easter.

A Century of Corp Cups and a PB

Well everything aligned today for my 100th corp cup run with a fantastic 23.39 and a pb by 20 secs. It's been about two and half years since I did 24 flat and I've not been close in the last 2 years. Conditions were pretty mixed with a wet, slightly longer course and the rain threatening. Anyway, I've done it and knackered my handicap now for the next series - stats are at http://connect.garmin.com/activity/162350071 and thanks to Adam, Derek, Ant and Dat for the encourage and support along the course today

Out on my own

Due to another urgent work request with a tight deadline I missed the Hurts session today so just went out on my own for some speed work. Didn't get out until almost 1pm so just did 4 x 3mins with 90 secs rest in Farm Cove. Very happy with average pace of about 3.40 and then took it easy back to the office for about6.5kms all up. Stats for today at http://connect.garmin.com/activity/160318616. Won't be out tomorrow as we are going on our first proper camping weekend down near Bundeena, so having a early mark and can't really justify an 90 minutes off at lunch. So a light week but hopefully back to normal next week.

Wednesday

Been out for the last few days with a man cold - Hamy has had some virus so proabably a result of that. Got out today though but wasn't feeling 100% so was going to take it easy and that is exactly what we did. Adam and Simmo turned up along with MC, James, Russell, Rob and Jonathon. Pace was comfortable on the way out but chest still felt a bit tickly especially on the hills. Simmo dropped off at Rushcutters and took the easy option of Loftus. So he has to front up to Dat and admit he couldn't handle the action! Adam and I peeled off at Fox Studio gates and headed back to Martin Place for 12.3 kms and about 13kms all up at a very slow 4.54 average pace. Run stats are at http://connect.garmin.com/activity/160053185 and aimng for hurts 550m hill sprints tomorrow which won't be fun.

Slightly less wisdom

Day off on Friday as I had to get a wisdom tooth extracted in the afternoon, so headed down to Clovelly for a swim after dropping off the kids. 6 laps for about 1.5kms all up and it felt pretty easy. Enjoyed a rare lunch with the missus at North Bondi Italian before hitting the dentists. Tooth came out very easily and have had no pain at all so pretty happy. Should be good for a run tomorrow and having eaten soup and soft food since Friday night, I'm down to 76kgs so that could be beneficial.

Wed and Thurs

Well 24 hours from now, I'll be down one wisdom tooth, up two fillings and hopefully in very little discomfort. Unlike today, where after corp cup yesterday I did the 10x400 with Hurts at Rushcutters.
So Corp Cup yesterday was another exercise in futility and despite the course being 100m shorter than normal, I managed to do exactly the same time as when it is 100m longer than normal! Ridiculously frustrating despite missing Tuesday speed session and feeling really good on the way up. Did the first couple of kms faster than normal at sub 4min km pace but just had nothing on the back half (last km was 4.05 pace that is normally sub 4) and probably lost a load of time on the steps. So next race is number 100 and maybe everything is lining up for a sub 24 then. Stats for yesterday at http://connect.garmin.com/activity/158096348.
On to today and we headed across to Rushcutters Oval but a cricket match was taking place (who has time to play cricket on a Thursday lunchtime?) So it was a semi-measured 400m course and my garmin died on the third one (pathetic battery life as it was fully charged yesterday, off since lunchtime and yet it ran out after about 4 mins today). Pace was 3.30 for the first two but I reckon it dropped off during the set. First time I have been last for the whole session. Bit of an accident on the last repeat when one of the guys ran straight into a maiden and completely bowled her over - nobody's fault really and she was ok. Limited stats for today at http://connect.garmin.com/activity/158096346.

Good start to the week

Headed out for a ride this morning with Nick and Chris but Nick managed to sleep in so it was the two of us. Did La Per via Maroubra and back the same way but managed to convince Chris to avoid Arden Street on the way home. Not a bad ride but certainly didn't feel as good as the tri last week and not that happy with how the bike is running - chain taking a bit to get into the large chain ring and something is rubbing either tthe wheel rim or a pedal. All up roughly 30kms this moring and stats are at http://connect.garmin.com/activity/157235847.
Backed up with the Monday Hurts session and a big crowd but no Mike or Tom. Laura, James and I kicked off the session and I stuck on the front trying to keep MC's 4.40 target average pace. Couple of guys went off the front and felt ok at the turn around so came back to CQ and an average pace of 4.39 - so not a bad effort given this morning's ride. Run stats are at http://connect.garmin.com/activity/157235858. No Adam today as he suffered a Baker's cyst behind his left knee at the of last week but ultrasounds looked ok today and he managed an easy 5 kms. No run tomorrow as I want to give myself a good chance for my 99th Corp Cup on Wednesday.

Friday Swim with Todd's Trunks

Loving the Hurts Friday swim option despite being hopeless in the pool on Friday. I had forgotten how much I liked swim squads. Not a bad crowd with Todd, Mark M and Emma among the gang - and Todd sporting some serious lycra. A brand call FunkyTrunks and more of a euro-bather than a speedo cut but the colours are something to be seen. I stuck at the back for the 5 x 100m, 5x 200m and 5 x 100m with a 200m warm up. Managed the first 100m set on a 1.50 repeat but could only do 2 of the 200ms at that pace so took a breather and did 4 of 100m for a total of 1.5kms. Did 10 minute run up and came back in 8.55 and not a bad finish to the week.

Done In

Firstly, run stats from Moday are at http://connect.garmin.com/activity/155402621. Got out today but had forgotten the Garmin so was free from the shackles of average km pace, distance etc and it felt great. Adam and Dat put in an appearance - having done 1 session for the year last week, Adam has done all Hurts sessions this week - better keep an eye on him. Only 8 of us today including Tom, MC, Jonathan, Mike Race and James. Adam and Dat were keen on just doing to Fox Studio gates and coming back via Oxford Street, so I pushed my pace up Ocean St and around the park to stick up the front with Tom and Jonathan - no way I would have kept going but it felt all right. Took it pretty easy coming back to the office and started to feel really crap after my shower - pain in my joints, have a very strange pain going from the left side of my neck across the top of my shoulder and really tired. Will get in an early night and hopefully feel better in the morning as keen to do the Hickson Road set tomorrow. All up about 15kms today.

Kurnell and Monday Run

Well after 6 years absence from the Kurnell sprint triathlon's I made a return to racing yesterday morning. While I didn't break the 70 minute barrier (overestimated my swimming and cycling ability and training) I certainly didn't disgrace myself. I was 17th overall in my age category (35-39 and 106 entrants) with a total of 71.23 and very happpy with splits of 13.50, 36.56 and 20.36 all including transition times. My full results are at http://www.multisportaustralia.com.au/RaceTecResults/MyResults.aspx?CId=1&RId=627&EId=1&AId=614. Thankfully the weather cleared up from the rain over the past 4 days so that we got a dry race although we could have done with a little less rain on the cycle course. That was the last one of the series and I'll be in the 40-45 category if I'm around for next year's series - if I did the same time I would have been 5 minutes off the best age group time.
I backed up with the Hurts monday run, but have left my garmin in the office. Big crowd today, and so much for MC's 4.40 recovery run pace, with Adam making his first Monday run of the year mind you it is his birthday today. He dropped off at Shelly Street and we were clocking an average pace on 4.33 - not what I needed after yesterday. I held on to Circular Quay and I think the watch had avergae pace at 4.25. Jim passed at the Hyatt but couldn't reply to his shout. All up I think about 49 mins for just over 11kms and I'll get the stats loaded tomorrow.

Wet Wet Wet

Didn't get to meet a top quality Scottish band from the 90's today - just got drenched running to and from the pool for the Hurts session. Must have been about 15 people turn up for the swim - not surprising given you would have been wetter running - including MC, Derek, Fast Charlie and Todd. Pool was pretty quiet when I arrived and straight into a 500m warm up and this week I maanged to do half the set and stick to the 1.50 time repeat. So all up 1.6kms in the pool and very happy to say that the run back felt fantastic - not sure what happens to your body some days, but everything just felt right and very easy on the way back. So probably 4kms of running toround out the week and hopefully put me in good shape for Sunday.

Poor Corp Cup

I really really dislike the corp cup. After reckoning the course is 20 secs longer with the open air cinema diversion, I was quietly confident that I could be pretty close to 24 today with the course back to normal. No such luck as I managed a 24.18. So three races left to break 24 for this series and it would be nice to do it before on on my 100th corp cup run in two races time. Stats for today are at http://connect.garmin.com/activity/153624129.

Hot Hot Hot Wet

I'm done in tonight. Getting too old for exercising twice in the same day especially with the heat and humidity at lunch today.
Got out for a ride early doors this morning - just did 25kms on my own (4 laps of the park) and new cluster etc feels great. Just need a slight adjustment to the chain guide (which is what the bike went in for in the first place!) as it's rubbing on the small chain wheel. Centennial Park was choccas this morning and it was pretty warm even at 6am. Stats for this morning are at http://connect.garmin.com/activity/153230194.
Backed up by getting to the Hurts speed session today and it was just stifling in Farm Cove for the 4 x 10mins. Big crowd today including MC, Tom, Laura, Russel, Dave and even Simmo and Adam turned up. Adam reckons this was his first Hurts session of 2012 which is incredible. Managed all four of the set and stuck around 4.10/4.15 pace which I'm pretty happy with given the conditions. Stats for the session are at http://connect.garmin.com/activity/153344690 and most of the group made a beeline for the harbour at the Opera House for a very welcome and refreshing dip. Few tourists were quite surprised but no one cared today - even Tom made it into the water.
Corp Cup is on tomorrow and course is back too normal, so there might be a pb in the offing - stay tuned readers.

Monday

A last minute team announcement (yet another new person in charge of our team) meant I couldn't get out for the Hurts session today. So only managed an easy 5kms which is not the start I wanted for this week but will have to do. Stats are at http://connect.garmin.com/activity/153109066.
Aiming for a ride in the morning and looks like I could be on my own as Nick is more interested in the surf!

Swimming Lesson

Got to the Hurts Fridau swim session and was promptly reminded that I hadn't done a squad session in about 5 years. 500m easy warm up in the fast lane should have been a clue but I didn't appear to get the message that I was swimming with big boys until I attempted to hang on for dear life in the 300m leg of the 100m, 200m 300m 400m 400m 300m 200m 100m on a 1.50min repeat. Just goes to show that you need to train with other people to get any better as all my Clovelly swimming was fine for the fitness but I couldn't stick with the pace. A great session though and will certainly keep that on the weekly calendar now. So all up about 1.5kms of swimming with a 2km run either side to get to and from the pool. Aiming for a ride on Sunday or Monday morning.