Catch Up

Got in a run home from work on Friday night and from the first step it was painful as the heart just wasn't in it. Left calf was very tight and just didn't feel good the whole way home but sometimes these are the runs that toughen you up mentally. Slow run with a heavy backpack and stats are at http://connect.garmin.com/activity/413909248.
Calf didn't feel right all weekend so got the bike out on Sunday morning for the first time in about 8 months. Did 5 laps of the park, pretty much averaging 30km pace, for 25kms all up. Very happy in that the cardio felt fine - just the use of the bike muscles and lactic build up that was unpleasant. Stats for the ride at http://connect.garmin.com/activity/413909242
Decided to see how the calf was at Monday Hurts and did plenty of stretching before hand. Felt surprisingly all right although easy pace all the way for the 10kms back to CQ with MC, Jit and LF Charlie among the crowd. Stats from that run at http://connect.garmin.com/activity/413909238.
Pilates today for the first time in about 2 months and will be pretty much guaranteed some core pain tomorrow. Meeting Anna and the kids for lunch so aiming to get out for a swim first thing.

Sunday Long Run

Managed to get out on Thursday for the 3 x 2km session and one of the hardest I've done for a while. Was in the second group being led by Jit and Laura and although I'd brought the Garmin in today, forgot to take it out of the bag before heading out. Jit was running like a demon and sitting on 3.34 pace for each 2km,  so I estimate I was doing about 3.40 pace for the three. All up about 9kms including the warm down.
Met up with James, Jit and Paul on Friday night and the conversation turned to doing another marathon - so seriously contemplating Canberra in April. Jit is doing the half and Paul the full, so will at least have a couple of training partners for the next few months, if I do sign up.
Out for the long Sunday run in Centennial, led by Pommy Tim, and boy does he command the respect of the group. Decent crowd with Jit, Paul, Laura, Greta, Eoin, Ben, Kermit and Kanser. First lap was at a reasonable 4.35 pace and then we picked things up to about 4.20 for the second lap. Sat on the front for most of the second lap just to see how the pace felt on no nutrition/hydration and being the first long run since the Blackmores. Couldn't have done another lap at that pace but pretty happy with the effort. Stats for today at http://connect.garmin.com/activity/410636392 and Charlie would be very impressed with a 50km week!

Wednesday not so MLR

Missed the start today so headed it to Farm Cove and picked up the group 400m inside the gates. MC, Charlie, Jonathan among the half dozen or so. Remembered my Garmin today but forgot to start it - think I've got dementia. Nice run at an easy pace and spent most of the time talking with MC and Charlie. Charlie and I peeled off after the first of the Pyrmont wharves and came back to Margaret Street for roughly 10kms. No stats today and looking forward to the speed session tomorrow.

Bondi Run and Monday Hurts

Got out on Saturday morning to do the Clovelly to Bondi run and had forgotten how much I enjoy this route despite the slow pace of around 5.10 average. The steps and hills hurt and I hadn't quite got rid of the man cold so just felt sluggish the whole way. About 11kms all up and enjoyed a 200m dip in Clovelly before heading home.
Out today for my first Hurts session in what felt like ages and good to see a few new faces. Only about 6 of us at the start including MC and Brendan although Jonathan, Elle and Laura all joined on the way round until we had roughly a dozen of us at the halfway point. Finished up at CQ for about 11kms all up. Aiming for Wednesday session as working from home tomorrow.

Very Slack

Been very poor on keeping this up to date over the last three weeks. Had a good run at the JPM this week - forgot the Garmin so no stats unfortunately and I managed a 20.28 which is a new pb but wanted to crack sub 20 so a bit disappointed. Great runs from a few Hurts folk on the night with Laura winning the ladies race again, Mike Race smashing it with 19.40 and Jit hitting 20.00 on the nose.
Got out for the Friday run which was turned into 5 x 1.2k sprints and wasn't really enjoyed by anyone. Still managed to keep them all below 3.47 pace, so pretty happy. Stats for Friday are at http://connect.garmin.com/activity/404642453

Big Backlog

Travel over the last few weeks has meant a sever lack of blogging and running although I've managed to sneak in a few runs. Highlight of the last few weeks has been Laura and Elle's performances at the Melbourne Marathon and Jeet's performance at the half - quality runs.
Personal highlight has been a new pb at the Aviemore 10km of 36.30 - I copped quite a bit of flak for the downhill course - only an elevation drop of 120m which is 40 meters less than the C2S - don't see many people querying PB's for that race- just saying! Anyway, stats are at http://connect.garmin.com/activity/395400659.
Managed to get a 10km run in Perth earlier in the week and headed out for the last 2 Hurts sessions of the week on Thursday and Friday. Off to Melbourne tomorrow night for a couple of days and in Brisbane Friday, so going to be a poor week again - not ideal prep for the JPM in 2 weeks.

Laura Wins Sydney Half

What a fantastic result for Laura taking out the half today with a new pb. Guess who the drinks are on at the Hurts annual party! Also a great run for Ellie with an 88 and she is going to blitz the Melbourne Marathon in a couple of weeks.
Bad news for Jim today who tore a calf muscle around the 7km mark on Art Gallery Rd - he'll be Happy to have managed another pb by 40 secs today although really wanted an 84 in the number but just didn't have the legs around the hills at Pyrmont and can see from the stats that is where I lost it. Happy to finish strongly though with the last 4kms all sub 4 minute pace. Oh well, next year I all is well!
Stats for today are at http://connect.garmin.com/activity/379238419

Easy Friday

Last run before the half and a good crowd out for an easy one around the Monday route. MC, Indrajit, Tom and Paul among the regulars. Pace was roughly 4.35 for just shy of 10.5 and the new Wave Sayonara's felt great but will stick to the most recent pair of Wave Precisions for Sunday. Stats for yesterday are at http://connect.garmin.com/activity/378689456

Corp Cup

Cracking day and a lot different from Monday! Felt exceptionally flat after spending most of yesterday in the air and wasn't confident of a decent time or particularly motivated to be honest. Adam, Ant and Deeks were at the start so a little bit or rivalry and banter was had by all. Couldn't get a lock on the Garmin so started off without any idea how fast I was going. Deeks passed me just after Mrs Macs and no way I was going to keep up with him. Lots of people out today so held up quite a lot which I reckon added 10-15 secs. Passed Adam at the pool on the way back and just managed to hold on for the last two kms. Not great seeing someone being treated by paramedics close to the parliament building - didn't look like a corp cup runner, but unpleasant all the same and trust they are ok. Happy with a 23.25 but it hurt. Meetings over lunch tomorrow so will do an easy one on Friday before the half on Sunday. Dodgy stats for today are at http://connect.garmin.com/activity/377539985

Damp Monday

Wow - bit of a shock to the system to be heading out on a cold, wet and windy day after the last 4-6 weeks of weather. Not a huge crowd today but the hardcore ones were out including MC, Russell, Laura, Ellie, James, Barts and Jonathan W. Felt great all the way around today despite having yesterday's run in the legs. All up about 11kms and Garmin must have had a bit of a problem as I certainly didn't do a 3.32 at 5km! Stats for today are at http://connect.garmin.com/activity/376591941

Last Long Run

Managed to get in a 7km run in Brissie during the week - Garmin seems to think I did it a lot quicker than I did for some reason. Stats at http://connect.garmin.com/activity/375803094.
A team event on Friday stopped me getting out, but managed to head out this morning for a longer one with Enda, James, Ronan, Owen and a couple of others. The National 50km race was on in Centennial and Andy Heyden passed us on his way to an impressive 2nd place with a 3.18 effort - just 7 minutes quicker than my marathon effort and 8kms longer! Anyway, 16kms all up at 4.25 pace and felt strong today, especially on the hills. Stats for today are at http://connect.garmin.com/activity/375803082.
Will be an easyish week in the lead up to the half on Sunday, with a day trip to Hobart on Tuesday and corp cup on Wednesday keeping the kms down, so hopefully a good taper.

Monday Hurts

Decent crowd out today and some good performances at Striders on the weekend as well as some long efforts from the marathon trainers. This was going to be my main run this week as off to Brisbane tomorrow until Thursday - will take the kit with me, but it's not the same as running with Hurts! All up about 13kms and managed to pick up the pace on the last few although I think the 3.36 might be a Garmin aberration. Stats for today are at http://connect.garmin.com/activity/372948357

Hickson Rd

Three days of speed work on the trot and the legs were not happy on the run up although I ended up feeling ok for the set. Big crowd out today and we all started off together before the natural order of things settled down. Good to see Mike Race and Emma back out and Laura, Ellie, Big Sam, Brendan and Tom among the other regulars. Had also forgotten the Garmin so had no timing available and just paced myself off Brenda for the first couple and Mike for the last three. Seemed to be holding around 4.15 for the 1.2kms and a average pace of roughly 3.30 - good target for 5km TT. All up probably about 9kms today with the run there and back. Anna off to Melbourne tomorrow for an overnight, so hoping that I will get out for the long Sunday session.

5km TT and Corp Cup

Another hard 5km TT last night and should have done better than a 3 second improvement on last month, with an 18.43. Forgot the Garmin so was running blind, which was quite pleasant for a change, with just the time being called each 400m by Clyde. Started off too hard with an 85 lap and then just managed to hold 90 sec laps for the rest of the set. Only 7 of us out last night, so second last again with a fellow Scotsman from Wick doing a sub 16.
Wasn't entirely happy about backing up for the Corp Cup today and the legs felt tired on the run up so wasn't looking forward to it at all. Saw Derek at the start, so all hopes of a an easy-ish one went out the window. Felt ok on the first couple of kms but dropped off a bit on the last two while still trying to hold on to Derek and Pete Walker. Very surprised to come home with a 23.15, second fastest time ever, although a slightly shorter course. Stats for today are at http://connect.garmin.com/activity/370381408. Not really looking forward to another speed set tomorrow but won't be out Friday or Saturday as Anna off to Melbourne for a 25 year school reunion.

Monday Hurts

Another stunning Sydney day - cannot believe how good the weather has been for the last 3-4 weeks - and a decent turn out for the Monday recovery run. Kind of wishing I was training for a marathon again as that is all the talk at the moment and it's making me think seriously about another one. Usual suspects out including MC, LF Charlie, Laura, Ellie, Russell, Big Sam and Ray. Garmin didn't get a lock on until after the ABC so I think I was about 13kms all up having come back to the opera house and roughly 4.20 ish pace, which felt all right. Stats for today are at http://connect.garmin.com/activity/369227468

Sluggish Saturday

Seriously lacking motivation and enthusiasm this morning but managed to drag myself out for 13kms around the park. Another decent group with Laura, Enda, Russell, Renaud, Fast Charlie and a couple of others at the start and aim for the group was for two laps at 4.30 pace then marathon pace for the last 10kms - lucky I was only aiming for 20kms tops! Felt crap from the get go but managed to stay on the front for the first lap and keep the pace up for the 8km hill. Timmy joined us after the first lap and I could only manage a lap of the park before nature called in an urgent manner and I had to make use of the best toilet block in the park. All up 13kms at 4.29 pace, so not bad but would have liked to have done closer to 20 today. Almost 50kms for the week. Stats are at http://connect.garmin.com/activity/367784921

Friday with Jim

A very pleasant run with Jim today over to Lavender Bay and back. Felt more like summer than the last day of winter with a temp supposed to be around 26-28. Jim is looking fit and well underestimating his ability for the Blackmores half - he should be hitting around 95 and not settling for a sub 100. Hoping to get out for the long run tomorrow although negotiations around Father's Day breakfast in bed (Anna's request) and getting out tomorrow (my preference) aren't going quite in my favour. All up about 8 kms today although garmin wasn't playing ball for some reason, so no stats.

Catch Up

Managed to get out for the long run on Saturday and a decent crowd with Laura in charge. Unfortunately she took a sickening fall on the first lap - thankfully she is ok with just some bruising and grazes. She is a pretty tough cookie. All up I got in 14 kms which is what I was aiming for. Stats are at http://connect.garmin.com/activity/366494970.
Forgot the Garmin on Monday so no stats but did about 10km with the last 3 at pace with Ray. Good to see Adam back out and hopefully he can get some form back over the next couple of months.
Was late getting out today so headed around the Rocks to the Hickson Road wharves and started to double back to catch the group. A huge Wednesday MLR group today - must have been about 20 and a stunning day for it. Came back to CQ for about 15kms all up and right knee feeling a bit tight so will roll out the ITB tonight and hopefully be good for Rushcutters 8x800 tomorrow. Stats for today are at http://connect.garmin.com/activity/366494940

Corp Cup and Rushcutters Pyramid

Pretty happy with a 23.25 for the corp cup yesterday albeit on an altered course. Adam was walking it due to a man flu so though I was on my own. Had noticed these footsteps behind me for the first 3kms and as I came down from the Boy Charlton Derek pipes up that I'm slowing down! Tried to keep the pace up but he put on a spurt at the Botanic Garden and just couldn't go with him. Stats for yesterday are at http://connect.garmin.com/activity/362629994
Out today for one of my least favourite sessions at Rushcutters - a decent crowd for an easy run over where we split into 3 groups. Second group quite quickly split in two and I was running with MC, Jeet and Ellie although MC disappeared after the second set. Felt good at the halfway point of the 4 lap set and managed to keep the pace going though to the end - pace for each as follows 3.50(1 lap), 3.41(2 laps), 3.36 (3laps), 3.38 (4 laps), 3.36 (3 laps), 3.29 (2 laps), 3.08 (1 lap). Stats for today at http://connect.garmin.com/activity/363106561. Rest day tomorrow and long run Saturday morning.

Catch Up

A very easy week mainly due to a 3 day training course for which my legs were exceptionally grateful. Got out on Friday - was a minute late and no sign of anyone so headed over to the Art Gallery but still no shows until Ray turned up at the same spot. Headed off with him at a very easy pace and as we were going under the Bridge we were caught by Big Sam and two others. Pace remained pleasant with Ray and Sam discussing how worried they both were about doing a long Tom run in the morning. Neither of them showed up today, so maybe it didn't go so well. Stats for Friday are at http://connect.garmin.com/activity/361523313
Had an easy weekend with no running and back out today for a huge turnout. Normal suspects included MC, Indrajit, LF Charlie, Ellie, Laura, Russell and Brendan. Again a nice easy 10kms at 4.36 pace. Stats for today are at http://connect.garmin.com/activity/361523313

C2S

Firstly, stats from an easy 10km Thursday session are here
http://connect.garmin.com/activity/357674735.
Secondly, totally chuffed with a 3.05 minute pb at the C2S yesterday with a 54.43 official result. Great runs by all of the Hurt Squad with run of the day going to Laura with a 5th place overall. Also great results by Adam (58.40) having been injured for most of the year and Jim finally cracking the 70 minute mark with a high 68 and into the red group for next year. Stats for yesterday are at http://connect.garmin.com/activity/357674701.
Out for a very easy 10km with the squad today and stats for that at http://connect.garmin.com/activity/357674687

Wednesday Easy

Out for a nice easy one today as tapering for C2S with a decent crowd including MC, Mike Race, Big Sam and Clyde. Not sure what happened to the garmin - doesn't look like it started for the first couple of kms, so I suspect I did somewhere around 10kms. MC has calculated my C2S time as 55 flat, so will need to see if I can live up to expectations. Will do another easy on tomorrow and that will be it until Sunday. Stats for today are at http://connect.garmin.com/activity/354877063

Lane Cove 10km

A bit of a chilly start this morning but a decent crowd out for the Striders 10km Lane Cove run. This is a great C2S trial run course - should be able to do first 10kms of C2S in the same time as this race. Small crowd of Hurts runners at the start including Andy H, Young Timmy, James, Renee, Ellie, Emma and Big Sam. Went off hard for the first km - about 3.45 pace I think then pulled it back it bit for the hills on the next 4 kms and then pushed hard on the last 5kms which are always the fastest. Didn't feel that fresh on the hills but that might have been due to yesterdays run but still a pb over this course by 20 seconds and a boost for C2S. Some great results today - especially Emma who was flying - gave me a scare at Scribbly Gums - and did close to 40and Ellie who might just have snuck in under 40. Big Sam was flying with a 38.01. Stats for today are at http://connect.garmin.com/activity/352409230

Friday Easy One

Out for what I was hoping was a flat 7/8 kms to find just Big Sam, Tom and Barts at the start and a decision to do a lap of Centennial Park. Not sure this was the best prep for the Lane Cove 10km tomorrow but time will tell. Nice easy pace and felt it pretty easy on the hills up to Centennial which is hopefully a good sign for C2S. All up about 13kms and quite fortunate to have survived given Tom's lassez faire attitude to crossing roads. Stats for today are at http://connect.garmin.com/activity/352109990

Easy 7kms

A 1pm meeting interfered with the lunch run today so just did 7kms with Hurts. A big crowd for a Wednesday including MC, LF Charlie, Tom, Jit, Brendan and Adam. Stats from today at http://connect.garmin.com/activity/351152463 and looks like the Garmin went a bit askew around CQ.

5kmTT

Well a great night organised by Clyde at ES Marks and a good turnout with Tom, Barts, CT, Enda, Timmy, Brendan and another chap. Very happy with a new 5km pb of 18.46 - although I went out too hard for the first lap at 3.25 pace. Will load up stats but didn't hit the watch correctly so only registered 4.5kms. http://connect.garmin.com/activity/350631149
Think this will become a regular event now - great just to have a monthly event where I can track progress.
Did a 3km warm up and 2km warm down for about 10kms all up.

Monday Hurts

A big crowd out on a stunning Sydney day - must have been about 22C and about the same number of people - you can tell the C2S is around the corner. Usual suspects out today including MC, Laura, Tom, Big Sam and Dave Kane. Nice easy pace all the way round today and averaged 4.35 for the 10.5kms. Stats for today are at http://connect.garmin.com/activity/350115166.
Looking forward to Clyde's 5km TT on the track tomorrow night at ES Marks - hoping for a 5km pb and a sub 19.

Saturday Long Run

Decent crowd out today on a beautiful morning for a run. Laura, CT, Geordie Paul and Skins among the regulars with MC and Timmy joining for the second lap. Really felt the benefit of yesterday's rest and very happy to manage to do the last 3kms of the second loop at 4.20 and below. Laura looking in great shape and training hard for Melbourne, with MC and Timmy lamenting that they will struggle to get close to 52 for the C2S - what a burden to bear. Stats for today are at http://connect.garmin.com/activity/348744785.
Backed up with a two lap ride around the park in one of the family bikes and boy did that feel tough.
A good week and one more hard week before tapering for C2S.

Falling Behind on Posts and new Corp Cup PB

Work is getting a little in the way of blog posts so apologies to my legions of loyal readers.
Have had a good week so far - managed to get out on Monday for Hurts, spoke to Tom for a bit although he doesn't appear to remember as I didn't warrant a mention on his blog. Nice easy pace and out the front with Mike Race from the turnaround until the Opera house and all up about 12.5 kms at 4.35 pace although I forgot the Garmin. Pilates on Tuesday followed by corp cup yesterday and a new pb of 23.10 and no idea where that came from as I haven't broken 24 this series.  A fitting run given last night was the 25th anniversary dinner and a good evening with the BT team. Stats for CC are at http://connect.garmin.com/activity/347954608.
Out with Jim today to do Argyll Street hill repeats as I couldn't get the time to go over to Rushcutters for the 800's. Jim went off pretty fast on the first one and couldn't quite catch him by top. On the way back down I suggested he might have peaked early and he didn't disappoint on the other four reps but still a great effort form the big man who hasn't done a session like that for a while. Stats for today are at http://connect.garmin.com/activity/347954592.
Rest day tomorrow and long run on Saturday morning. Getting nervous about the C2S despite being happy with my form of late - big race.
Excitingly I have also found a 10km race for the weekend I am hoping to be in Scotland in October if all goes to plan. Aviemore 10km and looks like a good course - top 10 time would have to be around 37 minutes - not sure I can do that but would be great to do a sub 38 and it's only two weeks after Blackmores, so fitness should hopefully hold up.

Adelaide and 10km PB

An easy week in Adelaide from a running perspective but not from a food and drink viewpoint! I put on about 1.5kgs over the week and only managed three 5/6 kms runs so it wasn't the best prep for the 10km on Sunday. It didn't get any better after attending the Tahs game on the Saturday night and downing a donner kebab and chips - a special kind of carbo loading.
It didn't appear to make too much difference on Sunday as I managed to take close to 50 secs off my previous 10km time with a 38.24 and while happy, I know I can do better.
Pulled up ok although a little tight in the calves but managed to get out for an easy 10kms on Monday and did 13kms today. City to Surf is the next goal and so three weeks of solid effort to try and get a pb at that run.
Adelaide Stats
http://connect.garmin.com/activity/341586070
http://connect.garmin.com/activity/341586064
http://connect.garmin.com/activity/341586052
Harbour 10km
http://connect.garmin.com/activity/343886951
This weeks runs
http://connect.garmin.com/activity/343886944
http://connect.garmin.com/activity/343886932

Special Entry - Jim's Striders Result

Didn't manage to get out yesterday due to meetings so a poor end to the week and in Adelaide all next week with work, so no Hurts for a week!
The highlight of this week though has been James Kent and his fastest 10km for 5 years this morning and the Striders 10km at Homebush. A cracking official time of 46.08, so around 4.37 pace and it must have been his attendance at Hurts last week that produced the result. When interviewd post race, a delight Jim, mentioned this blog as the motivation for helping him push on over the last few kms. Well hopefully this entry will keep him going for the C2S and I'd predict a sub 64 based on the 10km result and a few more Hurts sessions.

Rushcutters 10x400's

Decent crowd out today for the speed set and I just missed the meeting point so had to do a hard run over to the oval which meant I felt pretty awful before I even started the set. Took the shoes off after rep 4 and felt much better for the final 6 and happy to hold sub 3.30 pace. Feeling knackered tonight and looking forward to a easy Friday run tomorrow. Stats for today are at http://connect.garmin.com/activity/337267121 and all up about 10kms.

Wednesday Run

Missed the start today by 5 mins and the group must have gone east as I tried to catch them by looping around Mrs Macquaries to no avail. Saw Emma at the Opera House so did the Hickson Road wharves and down to Darling Harbour and back across the Pyrmont Bridge on what was a stunning Sydney winter day. All up about 13kms today although I'd forgotten the Garmin so used Strava on the phone and it said 4.22 average pace. Hopefully able to get out for the 10x400 at Rushcutters tomorrow.

Canberra and Monday Hurts

Had a very relaxing few days in Canberra last week with the family - certainly more relaxing than Julia experienced. Weather, by all accounts, was much better than Sydney and managed to get out for a run on Friday morning. Bit chillier that I am used to at 7C but a very scenic run around Lake Burley Griffin at no great speed. All up 10kms at 4.45 pace and stats for run are at http://connect.garmin.com/activity/335872546.
Managed to get today and a huge group who seemed to decide that our pace would be between 4.15 and 4.30 right from the start. Plenty of commentary about the pace around Farm Cove but no-one was game enough to reign it in, so we just had to knuckle down and get on with it. Felt pretty good for the 12.5kms and happy with an average pace of 4.24 although the last 6kms were pretty much sub 4.20. Just as well Jim didn't turn up today - he would never have come back. Stats for today are at http://connect.garmin.com/activity/335872536

Jim at Hurts

Jim's second attendance at Hurts and he did exceptionally well. Monday run is supposed to be at 4.40 pace and we were going around 4.30 to Shelley Street. Jim was fine and a great hit out - he will be back. I turned at Shelley and came back to the Opera House - pace quickened after the turnaround and then Aiden took off coming under the bridge and ramped it up again at CQ with the result that the last few kms were 4.15, 4.06 and 3.44! Off to Canberra for the rest of the week with the kids, so will hopefully get out there for a couple of runs. Stats for yesterday are at http://connect.garmin.com/activity/333014559

Thurs, Fri and Sat

Killer of a session on Thursday at Rushcutters doing 8x800 all below 3.40 pace with the last 3 around 3.30 and really felt the Wednesday run in the legs but still happy to maintain that speed. Decent size crowd with Laura, Russell and Jit among the regulars. Stats for that session at http://connect.garmin.com/activity/330541002 and about 12kms all up.
Got out on Friday for a nice easy run with Adam and great to see him back on the med and getting some consistency back after 6 months of injury. Needs to take it slow to ensure he gets back to pre-injury levels. Stats for that run at http://connect.garmin.com/activity/331275601 and another 8kms in the legs.
Got by far the best part of the today this morning and about 7 of us in Centennial for the 7am start including Renee, Ray and Ben. Was pretty chilly and the rain clouds seemed to be every where except over the park. Pace was sedate at 4.40 for the first lap, although I had to miss the hill due to requiring a Costello break and picked the group up on the hill up to the Oxford Street gates. Headed off on the second lap and we were straight down to 4.30 average and saw a couple of 4.25's on the Garmin. Pace picked up in my last km and the heavens opened with about 300m to go. Not a bad run this morning and 16kms all up with stats at http://connect.garmin.com/activity/331275587. A big week for me at just over 50kms I think.
Jim is making an appearance at Hurts on Monday and then we are off to Canberra for a few days so I'll take the gear and maybe be enticed enough to do a Canberra half one day.

Monday and Wednesday

Managed to have a solid start to the week with two decent runs. A big crowd on Monday and with no MC to keep things tight the pace was on from the outset - probably because everyone wanted to impress Tom. It was great to see Adam making his first Hurts run in 6 months due to injury and he probably didn't need the sub 4.30 pace from the get go and dropped off at the Opera House. It got faster after the turnaround and all up just over 10kms. Stats for Monday are at http://connect.garmin.com/activity/330113087.
Headed out today for the new Wednesday route and only 6 of us at the start but we picked up J-Fen for a bit at the Opera House. Felt sorry for Tom today as it looks like he might have to carry his own drinks/gels etc for the Berlin marathon - what a hardship that must be. The other highlight of todays run was trying to come up with a new Hurts TV series now that Game of Thrones is finished for 9 months. Suggestions welcome. Anyway about 14.kms today (Garmin didn't pick up satellite link until a 1km in) and feeling ok. Speed set tomorrow, work permitting and stats for today are at http://connect.garmin.com/activity/330113068

Update for the Week

Been a consistent week this week with four days on the trot, although I forgot the Garmin f or two of them. Out on Wednesday for a miserable and wet corp cup and just couldn't get going so another poor result at 24.30 and still slower than half marathon pace. Stats for that are at  http://connect.garmin.com/activity/327838380. Managed to get out on Thursday but really didn't fancy or have time for the Rushcutters pyramid session so did 10kms easy with Mike and couple of his pals, at roughly 4.30 pace. Friday was City Mile Dash, and a great team win for Tom and the boys, and a only four of us (John, Russell and Ray) out for the Hurts session. Nobody fancied a long or hard one so we did a very sedate loop of Lavender Bay at 4.30 pace again and about 9kms all up.
MC is off on his hols now, so Laura organised Saturday's run and boy was that a lesson - first 10kms was at 4.30 average pace and just managed to hold on to her and Chris Truscott. Another couple of folk running including Glenn and Timmy joined us for the second loop. I just did a 4km lap of the park as the first lap took it out of me for 14kms at, you guessed it 4.30 pace. Stats are at  http://connect.garmin.com/activity/327838376 and probably the biggest week for a while.

Tassie Runs

A fantastic long weekend down in Tassie with my brother, his wife and the family and even managed to get out for a couple of short runs. Did a loop of Stanley harbour, up the Nut and around the top on Saturday for about 6kms all up and a 6.5km loop around Greenhills on Monday morning. The Nut is a killer of a climb - about a 200m rise in 430m - and I had to do it in three stages but once you get up the top it is a stunning view and a nice 2km loop. Stats for both runs are at http://connect.garmin.com/activity/326263319 and http://connect.garmin.com/activity/326263309

Long Wednesday

New route for a Wednesday and seemed to daw a bigger crowd than normal and my first one in a while due to sickness and corp cup duties. Was a nice 15km run around the usual Monday route with the addition of the wharves and then out to Pyrmont and I cut back early for a meeting. Decent group of JW, Tom (lucky to get away with a scraped hand after being knocked over by a chick under the harbour bridge), Mike Race, and Aidan and a good pace at 4.33 average. Nice to have a couple of runs this week although couldn't get out today for the 2km sprints. Off to Tassie early doors tomorrow to see my brother for the long weekend, so will sneak in the running gear and hopefully get out for a few kms around Stanley. Stats for yesterday are at http://connect.garmin.com/activity/323678483

Big Backlog

Been very slack on the blog for the last few weeks, so will try and get some consistency back into things this week.
Got sick after the half, so didn't run from the Monday through until Corp Cup last Wednesday - only good thing was the legs felt fresh for that although I didn't do a great time again, so a bit disappointing. Stats for that session are at http://connect.garmin.com/activity/322256719. Headed out on the Thursday for the 10x400 at Rushcutters and had an all right session
http://connect.garmin.com/activity/322256688  but started to get some real pain down the outside of the right knee on the way home. Didn't run Friday and did some rolling of the ITB on tennis ball on Saturday and had no pain today. Will give it another go tonight.
A huge crowd out today - biggest Monday I have seen - with some old faces including Tom, Laura and the Macquarie girls back from a great 4th place at the JPM in New York, Charlie, Aidan and Jonathan. Pace was on right from the get go, easy to see MC is still out injured, and averaged 4.23 for a recovery run over 10.5kms. No km splits I forgot to change my watch back from Thursday's setting. Stats from today are at http://connect.garmin.com/activity/322256672.
Anyway, very happy that knee is feeling all right and hoping to get in a good week before we head off to Tassie for the long weekend.

Belated SMH Half Post

Well very happy with a new half pb of 85.58 - cut roughly 3 minutes off the same race last year. Had a great race and managed to stay cose to the 4 minute pace goal (4.04) average although Garmin had me at 4.01 and a total of 84.42 but I have to take the offical result. Felt pretty good until the last 1.5kms and just manage to hold one. Had a great run with Anthony Donnelly - caught up with him just after Star City at the 7km mark and we swapped the lead from then until the 18km mark, where he just dropped off a wee bit and came home in just under 87 I think.
Some great results from the Hurts team on the day and a really good atmoshere at the race which certainly helps lift the spirit.
Stats for the run are at http://connect.garmin.com/activity/315203096 and have entered the Sydney Harbour 10 on the 14th July but also hoping to get out for the Striders North Head next Saturday if I can get a pass.

Tuesday 10x3mins

A big crowd out today for the 3min session - a fair few of us just doing the 10 reps in prep for Saturday. Getting very concerned as Anna and Hamish have come down with a cold and I'm feeling a bit snotty and been sneezing most of the avo - won't be happy if it comes to anything.
Aimed to go out harder than I normally would today and did even harder than that. Planned to go at 3.50 pace for the first few and then try and bring it down but ended up running around Laura, Aidan and Mike Race on the first couple at around 3.40 pace. Managed to keep it down under 3.40 for most of the reps except the second last where it was hard keeping it at 3.41 and finished on 3.37 pace. Stats for today are at http://connect.garmin.com/activity/305567665.
Used my newer pair of shoes todays and knee felt fine, so I suspect it is time to make a purchase.
Will take it easy for the rest of the week - might head out for a a easy 10km tomorrow and take Thursday and Friday off to make sure I feel fresh for Saturday.

Holiday Update

Just a fantastic holiday with the family in Cairns and very happy to say that after 2 pretty easy 6kms flat runs the knee is feeling fine so looking forward to the State 10km on Saturday. Stats for the two 6kms runs are at and wasn'ty doing anything special http://connect.garmin.com/activity/305106636
http://connect.garmin.com/activity/305106618.
I am however going for the remotest run award at the Hurts Awards night 2013 with a 20m run around the deck of a boat at the Low Isles - just like the map that this puts up when I loaded it up to the garmin site - http://connect.garmin.com/activity/305106625.
Made it out for Hurts today and just really wanting to test to see if the knee really was feeling good for more than 6kms. A big crowd out on a stunning Sydney day including MC, Aidan fresh from an 82.50 at the Canberra half, Laura, Jonathan and Ray. Pace felt nice and easy, talking all the way around and knee felt good so another boost - going to aim for the speed set tomorrow (14x3mins) and then take it easy for the rest of the week prior to trying to get a pb on Saturday monring. Stats for today are at http://connect.garmin.com/activity/305106602

Right Knee Problems

Firstly very happy to report that Indrajeet escaped the carnage at the Boston Marathon and while results are not important given the events tthat unfolded, he managed a 3 minute pb with a 3.06 effort. Got out on Monday for the Hurts run and was surprised to see Laura backing up after a sensational 3 at the Canberrra half on Sunday - great result.
Not quite so happy that I started to get a very sharp pain through the middle of my right kneecap around 5kms and it didn't go awy for the rest of the run. Forgit my watch so you'll just have to take my word that I did roughly 11kms.
Thought Pilates might help yesterday so just went out on my own today and after 3kms the pain came back, so I stopped and did some hammy, itb and calf stretching but to no avail. Managed to run a km back to the office without pain and have a physio session booked in for tomorrow night. Very concerned about the State 10km and Half. Stats from today, if you could call them that, are at http://connect.garmin.com/activity/299228964

Perth

Managed to get out for atwo runs in Perth this week - 10kms on Wednesday morning around the Swan River and just a beautiful start to the day - stats are at http://connect.garmin.com/activity/296984815.
Managed to get out for a qucik session on Thursday night so did a solo 6 x 800 per the Hurts program on the banks of the Swan. First one was just to get the distance and then happy to do the remaining 5 a 4 min/km pace or less - this is a seriously hard set to do on your own! Stats are at http://connect.garmin.com/activity/296984801. So 25kms for the week which is not too bad given the travel. Need to do a big week this week before heading off on hols.

Easy Monday

Got out for the only run I'll get with Hurts this week as I am off to Perth tomorrow afternoon for the remainder of the week. A decent crowd of about 12 despite no Tom, Mike or Jeet. Laura, Rene, Jonathan, Barts, Brendan and Aidan among the usual suspects. Pace was on for the first km before Jonathan pulled it back a bit and it settled down to a 4.30ish average pace. Calves felt a bit tight today but other than that no other signs of Saturday's race. 10.5 kms all up and a stats for today at http://connect.garmin.com/activity/295075218

Short Week

Took things easy-ish this week as I was saving myself for the Lane Cove 10km this morning and I need not have bothered.
Did 11kms on Wednesday and it felt good at roughly 4.30 pace. Missed the start of the Hurts session but manage to catch them at Potts Point and then dropped off at Fox Studios to come back. Perfect timing for the rain with only a slight drizzle when we got into Centennial. Stats for Wed are at http://connect.garmin.com/activity/292622430
Were not quite so lucky with the weather on Thursday for the Rushcutters Pyramid session which started to bucket down as we left the art gallery. decent crwod of around 20 despite the conditions and we had to run around the outside of the oval as the grounds were shut. Couse was just shy of 500m with plenty of puddles - took it very easy in the third group and managed to hold roughly 3.55 pace for the session and was able to speak/breath easily for the set. Stats for Thursday are at http://connect.garmin.com/activity/293066664
A pitch black start to the Lane Cove run this morning and perfect weather conditions - about 16/17C and dry although there had been quite a lot of rain last night. Did not do what I wanted on a what is a hilly 5kms going out and a fast 5kms coming back - course is a beautiful run through the trees and alongside the Lane Cove river and would certainly want to go for this again. Just need to get some hill fitness into the legs. All up I reckon around 39.30 will be the gun time and garmin showed a 39.22 as I crossed the line. Some great Hurts results with Barts second to some olympic athlete, Tom 4th, Anna 1st female, a PB to new girl Ellie of 40.36, a very nice 38.40ish for Mike Race especially as he had run 8kms to the start and Emma with a 41.16. Stats are at http://connect.garmin.com/activity/294193201 and official time has come through as 39.21 - a first for the garmin to be longer than a gun time!

Easter Saturday

Bit too much cheese with dinner on Friday, so knew the Saturday Hurts run was, well, going to hurt. Actually felt a lot better than I thought and a nice crowd of MC, Mike Race, Renee and her bloke, Aidan and Ben. Pace was very pleasant for the the frst 10kms after which I had to do a Rob Costello so caught up with the group at Fox gates for the second lap. On the way back into the park, Aidan and Mike Race picked up the pace and decided to stay with them as I had missed a couple of kms. Didn't really enjoy the 4.10 pace going up past the moonlight cinema but felt good as we kept the pace up along the top to the Oxford Street gates, where Aidan and I hammered it home in sub 4km pace down le. the hill. All up 18.2kms and the longest hit out in a while. Stats at http://connect.garmin.com/activity/290983557

Corp Cup and 3 x 2km

Out for a very warm and humid corp cup on Wed and felt pretty ordinary on the way up to the start, so wasn't feeling that excited about the run. Headed off and legs felt pretty heavy for the first two kms then I passed Adam (walking the course due to hi injury) and perked up a bit. 5th km felt very ordinary and had I managed to keep up the pace I would have been close to a pb, as it was pretty happy with the first sub 24 of the year at 23.55. Stats for Wed at http://connect.garmin.com/activity/290072078.
Yesterday felt even hotter than Wed so really wasn't looking forward to the 3 x 2kms session along Hickson, especially with the corp cup in my legs. Small crowd of about 12 including MC, Mike Race, Russell, Dave Casey and Barts. Very happy with the reps of 3.45, 3.43 and 3.43 average pace although last set felt really tough. Nice wee 2km easy jog back for probably 9kms for the set.
Stats are at http://connect.garmin.com/activity/290072056.
Planning on doing 20 on Saturday morning at Centennial.

Monday Hurts

Decent crowd out today and the return of Mike after two weeks taking it easy. Just another stunning day, following on from the 30C days over the weekend. Very humid again though and just strange to be running in this weather at the end of March. Felt good for almost the whole run today and was going to keep going through to the opera house, but coming down the back of the passenger terminal my right knee developed a sharp pain across the knee cap which was concerning. Dropped out at CQ for almost exactly 10kms and did some stretching. No issues during the avo but felt a bit stuff on the bus - will see if Pilates tomorrow can do anything/recommend any other stretches. Alternatively it could be my shoes just wearing out as niggles are the first sign I get that I need to change the footwear. Anyway an all right start to a short week and stats are at http://connect.garmin.com/activity/288716666.

Wed and Thurs

Meetngs ran over yesterday so missed out on the Hurts session. Headed out myself an did about 11.5 across to Cremorne Point and back. Stunning day for a run and really enjoyed it on my own for a change. Very happy with an average pace of 4.45 for that route as it is a bit up and down. Stats for that run are at http://connect.garmin.com/activity/286987772
Backed it up today with the 10x400 sets at Rushcutters and a decent enough crowd of 20 odd today including Laura, Mike Race, Tom, Ray, Jonathan and Russell. Felt strong today and very happy with the 84, 81, 79, 79, 78, 78, 78, 77, 76 and finishing with a 72 - which may be a Rushcutters lap PB. Stats for today are at http://connect.garmin.com/activity/286987758.
Off camping tomorrow for the weekend, so unlikely that I will be out before Monday.

Departure of Rob

It was with misty eyes that we said goodbye to Rob C yesterday at Circular Quay and a show of dedication given he was flying back home to Ireland yesterday evening. His jovial banter and general gentlemanly-ness will be missed by the squad and we'll be sure to keep tabs on his results, to be sure, to be sure.
Been a few days since I did a post and have managed a couple of sessions - got in a run in Melbourne on Tuesday night last week, where it was still 34 at 6.30pm - stats for that one are at http://connect.garmin.com/activity/284338268.
Got out for the Hickson Rd set on Thursday and felt good - totally screwed up the garmin for some reason but looks like I managed around the 3.35 pace for the set - which seems right as Jeet was doing roughly 3.30 pace and I was just behind him. Dodgy stats for that set are at http://connect.garmin.com/activity/284338253.
Nothing done over the weekend, although weight seems to be dropping off, just under 75kgs this morning, which should make things a bit easier. Out yesterday and just did the 10.5kms back to CQ and the stats for that are at http://connect.garmin.com/activity/286283600 and happy with 4.33 average.
Have entered the Striders Lane Cove 10km, State 10km Champs in May and the C2S, so the goal races are lining up.

Monday Hurts

Quite a decent crowd out today and a few faces I didn't recognise. Only Jonathan backed up from 6ft amongst Brendan, Laura and Russell. Conditions were exceptionally humid and warm but the pace was just a pleasant 4.35 average for the session. Stats for today are at http://connect.garmin.com/activity/283115617 and I'll aim to get a run in tomorrow evening in Melbourne - although with a forecast of 37C it could be a warm run.

Busy Week

Three days in Melbourne made for a single Hurts run last week although I have managed to get in a 10km run in Melbourne and two Sydney rides, so not all was lost. Stats for last week's sessions are at :
Mon - 11kms http://connect.garmin.com/activity/282337071
Wed - 10kms http://connect.garmin.com/activity/282337050
Fri - 28km ride http://connect.garmin.com/activity/282337018
Sun - 33km ride http://connect.garmin.com/activity/282336998

Some great results yesterday for Hurts at 6Ft TRack - sensational win by Fats and a brilliant pb of 4.19 for Rob C in his last race in Aus - a fitting end to his Aussie adventures.

Off to Melbourne again this week for two days, so I'll miss Wednesday's Corp Cup which will make mean I will only be able to get 3 runs in this series. I will endeavour to get to two hurts sessions this week though.

Big Backlog

Couple of days in Adelaide has meant I have been really slack on the blog entries. Got a swim session in last Friday, did a lunchtime ride on Sunday (missed out on camping due to the weather, no run on Monday, squeezed in a quick 5kms in Adelaide around the Torrens river and then back to Hurts today for th 4x2km set along Hickson Rd. Not ideal prep for the triathlon on Sunday but best I can do under the circumstances. Stats for the last week's activicties are:
http://connect.garmin.com/activity/278501114
http://connect.garmin.com/activity/278501103
http://connect.garmin.com/activity/278501089

Tuesday Ride, Thursday Hills

Finally Rob C and I got out on Tuesday for a ride and enjoyed a nice wee trip down to La Per and back. Rob certainly kills it on the hills but that seemed to backfire for his lunchtime Hurts session. Stats for the ride are at http://connect.garmin.com/activity/275879446
Meetings prevented any run at lunchtime yesterday and could get out in time today for the Rushcutters session, so just made it to the Argyll Hill set - possibly my least favourite set on the program. Only 6 of us out including Jonathan, Dave Casey and Stu. Ran 8 reps with Stu and of them sat around the 2.40 mark except for the 4th where we did a 2.32 and that screwed us for the rest. Felt really tough today and stats are at http://connect.garmin.com/activity/275879434.
Meant to be camping at Coledale this weekend but bad weather forecast for tomorrow night and Saturday morning, so may well be able to make the long run. Travelling to Adelaide for the first half of next week, so will miss out on Hurts sessions until Thursday.

Weekend and Monday

Did the Hurts swim session on Friday and got a bit smashed. Very happy to be holding roughly 1.50/1.45 pace for the 100m. Did about 1.5kms all up and felt it. Garmin really doesnt like the water - all over the place and reckons I did 4.5kms in 40mins - http://connect.garmin.com/activity/274819564.
Got out for the the long Saturday run at 7am with MC, Rob C, Jit, Ben and Michael Ho and then had Timmy join us for the second lap. Just did 18kms and felt really weak until about 12kms where it started to come good and had I not had to get home for 8.45, I would have done the full two laps. Stats from Saturday are at http://connect.garmin.com/activity/274819546 and the end to a biggish week for me.
Out today for the Monday run and a very easy pace at just over 4.40 and managed to get in 11.25kms for a 12km session all up. Some great results from the track 5km on Saturday night Tom doing a 15.30 and Laura doing a 17.36 among the highlights. Stats for today at http://connect.garmin.com/activity/274819536
Have booked in a ride with Rob C for the morning - 3rd time lucky hopefully!

Wed and Thurs

Didn't get out at all on Tuesday due to rain in the morning and then work prevented getting to Pilates at lunch, so felt pretty good yesterday doing the long run and first one for a while. Had done a morning swim of roughly a km for the first time in a while. Did 15kms on the route out to Centennial, single loop and then back with just 5 of us including MC, Rob C and Russell. Stats for yesterday at
http://connect.garmin.com/activity/273126073. Out to Rushcutters today and a far bigger group with MC, Laura, Rob C, Jit, Rusell and Mike Race making a comeback. 10 x 400s today and tried to do them all hardish and very happy with two new pbs of 3.16 and then 3.13 pace for a lap. Felt knackered afterwards and could impact the ride to La Per with Rob in the morning - weather permitting. Stats for today at http://connect.garmin.com/activity/273126055

Just a quickie

Been slack on the blog with Anna being away for the weekend and having to do a few hours at night to keep on top of work - mind you I''d rather do that than miss my lunch sessions.
Did the Hickson Road reps last Thursday but had forgotten the Garmin so only have a rough idea that we were doing about 3.35 pace for all of them. Jit was flying and stuck with the fast group for the last rep - mind you he trashed all his good work by referring to me as last lap Craig!
Managed a 1km swim on Friday while working from home and the kids were at school and it felt good.
Out today for the Monday run and a hugh crowd. Stayed up the front for most of the session but just came back to CQ due to avo meetings. Happy with just on 4.30 for average pace and was talking most of the way around. Stats for today are at http://connect.garmin.com/activity/272163503.
Going out for a La Per ride with Rob C tomorrow morning - sods law that I find a local Hurts riding partner a month before he heads back to Ireland. Anyway, will see how we go tomorrow - I might be glad he is heading off.

Crap Corp Cup

Not happy with corp cup performance over last two weeks - have felt a lot faster that the 24.20's I have posted and are a lost slower than I should be doing given the speed work put in over the last few months. Getting frustrated.
Stats for today at http://connect.garmin.com/activity/270237350

Friday and Monday

Just did an easy 7/8kms on Friday with MC and couple of others as I had a 1.30. Good easy pace and had planned to do 14/15kms with the squad on Saturday however the very inclement Sydney weather put paid to that when the alarm went off at 6.15. Stats for Friday at http://connect.garmin.com/activity/269571403 and a very lean week.
Got out today for 13kms and a huge group of about 20-25 and stayed on the front pretty much all the way round as I was dropping off at the Opera house. Legs felt fresh and achilles pain seems to have reduced and move towards the base of the calf. Nice pace and felt strong towards the end although quite intrigued where Garmin got my heart rate as I wasn't wearing the monitor! Stats for today at http://connect.garmin.com/activity/269571390 and aiming for a morning swim and pilates at lunch time, with corp cup on Wednesday and a ride later in the week.

First Corp Cup of the Series

And it wasn't great - felt like I was going really fast and kept Pete Jacobs (I think - winner of the Hurts tri-award) in my sights the whole way reckoning on him being a 23 minute man and came home in 24.19. Felt a lot faster and pretty gutted at the finish as I was hoping the recent speed work would pay off. Adam made an appearance and did a 28.50 - seeing the sports doctor tomorrow to get an idea on this groin injury which has kept him out of action for the year so far. Stats for today are at http://connect.garmin.com/activity/267616783 and going to miss Hurts tomorrow as I have a 1pm meeting so will contemplate running home.

Finally a mention on Tom's Blog

It's take nearly two years to get some column inches on the second best Hurts running blog, but I've managed it today. Out for the Friday session and hadn't realised how warm or humid it was and a small crowd including Tom, Big Sam and Indrajit. Normal Monday route and I was enlightened, by an Englishman no less, on Burns Day that I run past a statue of the great Bard Rabbie Burns a few times a week. A little disappointed that the author of such great works as Ode to a Mouse, Address to the Haggis and Tam O'Shanter is stuck away in a shady corner in the Domain and not standding proud near the Opera House.
Anyway a nice easy pace today and everyone seems to be feeling the effects of their training at the moment so we must be doing something right. Stats for today are at http://connect.garmin.com/activity/265725918 and about 40kms for the week.
Looking forward to my first Aussie day as a citizen tomorrow, so will need to get the aussie flag singlet, footy shorts and thongs on for the day.

Bit of a backlog

Been a tough week so far - have only missed Tuesday and feeling the effects of the triathlon.
Out on Monday for a roughly 11kms and then out again yesterday for about 12 - forgot to reset the watch from Monday's session so one entry for 23kms all up. Those stats are at http://connect.garmin.com/activity/265298400.
A big crowd out today for the Rushcutters 8 x 800 and just as well as I was onlydoing teh timing and not the lap counts as I got to 5 and announced we were halfway through to be corrected by most of the group. Very happy with my times today, although similar to Mr Higham, I bonked on rep 4 and felt pretty average for the 5 and 6, but managed to pick it up for the last two. Reps were 2.56, 2.54, 2.53, 2.56, 2.54, 2.51, 2.48, 2.45 and just two secnds off my pb pace on the last one (3.25 pace) for this set. Stats for today at http://connect.garmin.com/activity/265451386
Just in from a vendor dinner at The Morrison where I had possibly the best shoulder of lamb ever - just feel off the bone onto my fork, found a couple of duck fat chips before entering my gob. Delish.

Friday Ride and First Triathlon Podium!

Managed to get out on Friday morning for a ride with Niki and Dan for an easy-ish La Per session before the heat picked up. Took my running stuff in to work but thought better of heading out in 45C. Stats for the ride are at http://connect.garmin.com/activity/263941719.
Missed the Hurts Saturday run at Centennial but got in a swim in the avo at Clovelly, which was pretty lumpy - garmin at its best with 1.7kms for four laps. Check out the map at http://connect.garmin.com/activity/263941688.
Decided to do the Brats club sprint tri at Heffron this morning, thanks to Clyde for the heads up during the week. I've managed my first ever podium race finish with third overall in the general wave - not that they had a podium, but that's minor detail. Very happy with a 20.06 for the run leg and just need to get some more bike fitness before the March Kurnell. Stats for today at http://connect.garmin.com/activity/263941663 and official results are at http://oldwebsite.bratclub.com.au/images/Races/Results/2012-2013/tri_r4_2013.pdf (all the X numbers were the elite wave)

Short and hot Thursday

Missed the start of the 2km repeats today getting held up at work and then a 1.30 meeting meant I was able to get out for about 20 minutes before sweating myself over to Westpac Place for a meeting. Arrived at meeting looking like I had been in a shower fully clothed - stinking hot and humid today - think it hit 30 and tomorrow is looking like a 37-42C day!
Anyway, just did a very quick return trip run round the opera house and farm to cove to Mrs Macs at about 4.11 average pace. Stats at http://connect.garmin.com/activity/262966522 and watch didn't get a GPS hook up until the opera house, so about 5kms all up.

Wednesday

Out for the long run today with the intention of just doing 11/12 due a 2pm meeting but just missed the group, so headed off to Woolloomoolloo and up the steps towards Potts Point where I managed to catch them before we headed down into Elizabeth Bay. MC was back  and taking it easy on the hammy, along with Emma, Joanathan, Sam and I think Fats. Felt good going up the hills today and around the park was easy before I dropped out at Fox Studios and came back with Emma. Stats for today at http://connect.garmin.com/activity/262663860.

Got home and headed down to Clovelly for a dip - water was clear and beautiful and just what I needed at the end of the day.
Rushcutters pyramid set tomorrow I think.

Bit of an Entry Backlog

Apologies to all my regular readers for the lack of content for the last few days - been entertaining/entertained since Thursday night!
Had  a great, hard Rushcutters 8x800 session on Thursday with a big crowd and managed a new pb of 3.23 pace. Stats for that run at http://connect.garmin.com/activity/260889827
Backed up for what I thought would be an easy Friday flat run, which according to Tom's blog was at an easy pace, for everyone to agree to do Balls Head. Struggled big time and was at the back with Big Sam who was also complaining about the session, until the Waverton bowling club, when he found a  fresh pair of legs and was off! Made it back and was very happy with a sub 5 min km average pace but was knackered. Stats at http://connect.garmin.com/activity/260889813 and must have forgotten to switch the garmin off after the run.
Late night on Saturday but headed out for the 6.30 striders session and missed the start so resigned myself to a flat lap of the park before going home and heading back to bed. No such luck as I met Laura and the striders at the flagpoles, so tucked in behind them and within 300m was about 5 meters off the pace. They were pushing it going up to the Oxford Street gates and along the top and even Laura wasn't suer she wass going to hang on. I dropped off at the Ocean St gates and came back around the park for 5.5kms all up. Got home but wasn't allowed back to bed! Stats at http://connect.garmin.com/activity/261974759
After yesterday's effort, had to get out today and a huge crowd for a Monday inclduing Tom, Dave, Big Same, Rob C, Timmy, Emma and Indrajit. Pace felt like it was on from the start, given the absence of Mike, but I was also struggling to breathe and chest felt really tight. Felt ok after the turnaround and pace picked up again coming back past the wharves, before Big Sam calmed people down. Happy with just shy of 11kms at 4.31 average pace. Stats at http://connect.garmin.com/activity/261974759

Wednesday Long Run

Bit rich calling it a long one when I only did 13kms but I was journalistically challenged for a title.
I managed to get a wee swim in yesterday morning before the heat set in and prevented any sane person from exercising during the day. Did two laps of Clovelly, so about 500m, and it was just stunning. Flat calm, clear water and the sun rising - bliss. Stats for yesterday are at http://connect.garmin.com/activity/259952273

Got out today for the long run, a much better temperature and a  decent crowd including MC, Rob C, Laura, Emma, Tom, Big Sam and Jonathan. Left achilles was feeling a bit iffy on the way up, so decided to drop off at Fox Studios gates to avoid the hills on the way back. Was an easy pace and whole run felt good today. Laura, Emma and Mark took the shorter option so not a bad start to the new year already. Stats for today are at http://connect.garmin.com/activity/259952272 and forgot to change my watch setting back to running so no splits.

Weekend Update and Monday Hurts

Managed to get a couple of outings on the weekend. Git in a ride with Nick to La Per on Friday morning so skipped the lunch run - stats for that ride are at http://connect.garmin.com/activity/258490569.
I also managed to get out for a swim yesterday morning and took the garmin for the first time - little concerned about it's accuracy, but you can check out for yourself at http://connect.garmin.com/activity/258490525!
Return of the proper Hurts sessions today and a huge turnout for a Monday - must have been about 20 people today. MC led the way with Indrajit, Tom, Rob C, Big Sam, Sweeney and Ray among the regulars. Felt the heat a bit but the pace was pretty pleasant averaging 4.36 for the 11.4kms back to CQ. Had on a new pair of runners which felt a bit tight but the achilles and knees were feeling fine after my visit to Scott on Friday night. Stats for today are at http://connect.garmin.com/activity/259170647.

Thursday Rushcutters

Managed to get out today and a pretty decent turn out for the time of year, including Tucks, Jonathan, Andy, Laura, Sonja and Emma. Wasn't really looking forward to the 10 x 450m set but once you get past the first three it seems to be ok until the last two. Was wearing new socks today and right foot was starting to blister after the first 5, so did the second half of the second in bare feet and it felt great. Pretty happy with my lap times of 98, 92, 94, 94, 93, 92, 91, 90, 89 and I think a new pb of 86. Stats for the session are at http://connect.garmin.com/activity/257346923.
Out for a La Per ride with Nick tomorrow, so may give the lunch session a miss as I have physio at night.

Stats for yesterday's session are at http://connect.garmin.com/activity/257346942

First Run of 2013

Have left the Garmin in the office so no upload today. Got out with Jonathan Worswick for a nice 11km foreshore run at about 4.35 average pace, although last couple of kms were about 4.20-4.15 pace. Getting a little concerned at a niggle in the left achilles and some pain in the top oof both knees, so have booked in a massage/physio session for Friday night.
Need to start planning out the 2013 race goals and get this site updated - no desires for a marathon this year and would like to have a serious go at the 10km, C2S and a couple of halfs.