7 * 600m - B-qualifier

6.30am, 7 * 600 metres, Centennial Park

This morning I felt pretty good - compared with yesterday. I'm definitely back into the old routine of not feeling fresh for any session. I felt tired during the warm up drills and sluggish in the run-throughs. Obviously surviving though.

A big crowd of people this morning, many of them A-qualifiers like Kit who started 30 seconds earlier in group A. Good to have Mr G out this morning as a B-qualifier with me in the backmarkers group. The early 600m times were a bit sluggish which I'm blaming on the overnight rain and soft ground. I was thinking if I can run a hard 5 km like on Saturday then 600m should be a stroll in the park.

No Rocket or Royworlds this morning, so Jumping John with the squeaky shorts was keeping me honest. He was huffing and puffing like the big bad wolf after the 6th rep., then shot off on the last repetition. I heard him go out harder, and I made him work hard around the bend to pass me at the 100m and then I did something in track work I have not done before after being passed: I passed him immediately again up the back straight. I'd do almost anything to get away from those noisy shorts.

Times were 2.10, 2.10, 2.07, 2.06, 2.05, 2.03, and 1.57

30 minutes Easy

7.00am , 30 minutes, Darling Point

An easy recovery run feeling a bit stiff in the legs. Took about 10 minutes to warm up and felt a bit better after that. I shuffled uphill a couple of times between Rushcutters Bay and Darling Point but it wasn't a serious workout. A big crowd of people were exercising around Rushcutters Bay park this morning: sun was out, blue skies and the harbour was deep blue as I ran around the bay looking at the water.

It was a great morning for a longer run which I couldn't do. This six foot track better be worth it.

The big softie

6.15 am, 2 hours 45 minutes, Moore & Centennial Park

I had to trade off a few things in deciding where to run this week's long run. This last week I ran two more road sessions than usual which the knees and ankles were telling me about. So I went back to the parks because I'm a big softie and for convenience. Legs were feeling pretty good and initially I passed a few people coming home from the Kings Cross nightclubs. I probably looked pretty weird out there.

Ran through Darlinghurst to Moore Park and spent about an hour running around the golf course, park and doing a few small hills. I was running better than last week but I was no gazelle. Enjoyed the soft feel of fairway underfoot, and only had to avoid 3 golfers and the groundsman, who failed to tell me to buzz off. Ran holes 2 to 10, 15 to 17 and did a couple of long fairways twice, avoiding the clubhouse. Then made it over to Centennial Park and followed a few of Sean's junior squad around the park. I again struggled around the 2 hour mark, but was marginally better than last week. Big improvement around 2.5 hours when I failed to fall in a heap and ran longer than intended. Pace started dropping off again and shuffled home.

I should be pretty good tomorrow for having been on the grass most of today. I don't take many recreational drugs either.

CR 5km challenge

7.15 am, 40 minute warm up, 5 km hard and 15 minute warm down, Iron Cove bay

Up at 6am for light stretching in front of The Thunderbirds. Ran through the city, over Anzac bridge to Iron Cove. Felt Ok on the way over and ran on schedule to arrive on time. A good collection of people at the start including Kit, Tesso, Blue Dog, Ray James, Chunderbolt, Johnny Dark, Boof, Colin, Superflake and Firehorse.

Lined up with the 18 minute group: Blue Dog, Springer, Boof and Andrew T. All good runners so I expected to mop up after the start. Then Thunderbirds are GO, and we were off. I was at the back of the group for the first km and saw boof and Springer drift away, with Blue Dog and Andrew t. closer ahead. After a km, the pace was hot and I felt like I was going flat out, but I was OK in the legs for the time being. Started wishing I'd worked harder in training. Then gradually started catching Andrew t and by the time I passed him, we'd both caught Blue Dog. Then just thought about holding the pace. Caught Luke Skyrunner with stroller at 3km and timed it at 10.40. So on track for 18 minutes but doubted I could hold the pace. The next 2kms was painful which I'll have forgotten about in a month's time. Started seeing a few others around the 4km bridge and I was feeling rooted by then.

After 3km mark, I didn't look at the watch and just focused on a respectable low 18 min finish. Finished in 17.59. Training program is light on for speed work so pleased to have broken 18 minutes which I thought might be at least another month away.

Now I only have another 40km to go for six foot. I saw Paul Arthur a bit later at the finish and he looked in good shape.

40 minutes easy

7.00am, 40 minutes easy, Mrs Macquarie's chair - Opera House - Botanical gardens

A felt a bit tired in the legs and glutes after the last 2 days of hills, but moved around pretty well for the first 20 minutes. Overall I've improved from the last 3 weeks of unbroken running.

Wheels fell off after the Opera House between 20 and 30 minutes doing very slight uphill. Then I picked the pace up again on the flat. My knees are feeling the additional running on roads this week. Doesn't augur well for a 5km challenge on hard surfaces tomorrow.

Wild wally, cheers and jeers

6.30am, 5*600m hills circuit, Centennial Park

I was still a bit stiff in the glutes after a tough run yesterday and sitting on my backside all afternoon. I only got stiff coming home from work.

I was reeking of garlic this morning and I've discovered by elimination that it's definitely the red lentils if not also the yoghurt that gives me that extra gas propulsion. Fortunately there were only 3 of us out with Sean this morning.

Times were 2.53, 2.43, 2.42, 2.39 and 2.35.

Afterwards I enjoyed watching the 8km and 4km races at Moore Park this morning. It looked pretty humid out there. Horrie, Owl, Bernie G, and I had a fair bit of fun cheering and jeering the 8km runners. I was still in the running gear in case anyone came over to smack me in the mouth.

Mid week long and hard

6.30am, 1 hour 50 minutes, Rushcutters Bay - Watsons Bay - North Bondi return

A hilly scenic run. I felt pretty good for a change at the start and went out at a steady pace.

I went along New South Head Road, up heartbreak hill which felt OK although I wasn't going too hard. Down through Vaucluse to Watsons Bay, and up and down a series of hills along the coast to Dover Heights and North Bondi. Sweeping views out to sea and a strong head wind. Glutes felt fatigued on the hour at Dover Heights and I eased off a bit.

Battled up to the top of Bellevue Hill and the last 20 minutes was gentle downhill through Woollahra and Edgecliff. A nice finish but running on roads was a bit brutal on the knees and ankles. It'd be good if they converted Sydney roads to running tracks.

1200 metres - it's all in your head

6.30am, 4 * 1200 metres, Centennial Park

I felt pretty good after a light day yesterday. I noticed I wasn't moving particularly energetic or fast on the warm up run to Centennial Park.

A good turn out to Sean's including this week the reliable Kit. During the warm ups I felt especially sluggish and couldn't get moving during the stride throughs.

Pretty quickly we were all off and Rocket Rod shot out front. I followed him around and nobody else seemed interested in joining him or me. I again felt OK on the first couple of laps but nothing flash and started wondering whether I was still suffering back stiffness. I did not feel like I had much in reserve, or so I thought until the last repetition.

Rod sat behind me in the first lap of the last 1200 rep. so I pushed the pace along for the first couple of laps and in the third and last lap I picked up the pace again. Rod moved to pass me in the last 50 m and I picked it up yet again and we crossed the finish together.
Times were 4.31, 4.26, 4.24 and 4.07.

30 minutes Postcode 2027

7.30am, 30 minutes easy, Darling Point

Mercifully the program said 30 minutes easy because that's about all I could do this morning. Before the run I shuffled around and had a coffee to loosen up the joints which were a bit stiff after yesterday's 3 hours.

A very gentle canter through Rushcutters Bay park and up a short and sharp hill to Darling Point. A pleasant gentle run along the elevated tree-lined streets of Darling Point. Down to the Darling Point ferry wharf past the high fences and mansions. The sort of place you find those wealthy social workers, IT and HR consultants.

On the way back dipped down to Double Bay ferry wharf which meant another short and sharp climb back up the marathon road steps. I've found that uphill is slower and a little less stressful on a number of joints. Slipped back home barely a second over the 30 minutes.

3 hours pleasure and pain

6am, 3 hours slow, Centennial & Moore Parks

A nice morning for a run. Legs felt heavy for the first hour, and then in the second hour I started to tire so I went from heavy to fatigued. First 3 hour run for over a year so I have to get better at this. I enjoyed running on the golf course at Moore Park just before those nuisance golfers arrived. Who do they think they are? Definitely going back there.

Joined Sean's group at 7.30am which gave me a better measuring stick, and I wasn't moving too badly. I saw Wine Trail Runner in a black flash running the opposite direction at the southern end of Centennial Park. Started to progressively tire after 2 hours and drifted off the back of the group. From the rest of the morning group, it was good to see Rocket Rod, Kulinda, and Marvellous Marveen who all finished early, under 3 hours anyway. The last 30 minutes was very tough and those words 'this is the last time I run a marathon' started to come back. My memory of the pain of 3 hour training runs has faded so badly. Pulled up pretty well and about to start eating like a horse for the rest of the day. Some compensation.

anaesthetise me

7.30am, 1 hour easy, Centennial Park

I didn't feel bad, didn't feel good, I almost didn't feel anything this morning. I just ran. After 30 minutes I felt something: a bit tight in the hamstrings and glutes. Then I loosened up and belted out a couple of hills. The program said 'easy', it could have said 'numb'.

If I can run on autopilot then that's not entirely a bad thing. It was a pretty underwhelming performance.
Tomorrow's 3 hour run will bring me out of the coma. Looking forward to some pleasure and pain.

The Good, the Bad and the Ugly

7.30am, 40 minutes easy, Mrs Macquarie's Chair, Botanical Gardens - Opera House

The legs were feeling stronger than when I ran this route last Friday. Felt better on the hills. I hit a semi-decent pace.

I was noticeably fatigued after yesterday's hills workout. Last night I tried a few of Sean's core strength exercises and died in the arse pretty quickly.

I've been eating more yoghurt and while Sean was singing the virtues of yoghurt yesterday, the added gas propulsion on every run has just blown away other runners and pedestrians. I'm in serious danger of getting used to this and becoming completely immunized from the disgust and horror of other people. In other words I couldn't give a rats arse about it.

Big Bertha 4.5 km Hills & Pacing Kit

6.30am, 4.5 km hill circuit, Centennial Park

Good 6 foot track workout. Haven't done this hill session for over a month so sorely needed.

A good number of people out at Sean's morning group. I felt pretty lethargic and tired in the legs beforehand - which is very normal building up again and following Sean's program.

I expected around 18 minutes and finished in 17.33 so happy with the effort. I had a drink and then finished off pacing Kit for her final lap. Kit was powering up the hill. I'd never paced anyone before so I would have put her off and paced her down. In the past I've tended to participate rather than coach so I'd be good for pacing people to a personal worst. I enjoyed the last lap.

Rain Gods are kind

5.45am, 1 hour, Centenntial Park

An early start since I had to get to Hornsby by 9 am this morning for work. It is quite nice getting up a bit earlier, only wish the extra sleep came with it. The Rain gods have been kind again, holding off the rain during my time on the road.

I could feel effects of yesterday's speedwork but I was in pretty good shape. I definitely didn't want to do a hard work out, so I hit a half decent pace and held it on a big lap of Centennial Park.

Nothing flash but a step up from this time last week.

300m repetitions

6.30am, 10* 300 metres, Centennial Park

A big morning at McKay Oval in the rain: noticeable for who was there and who wasn't.

I felt recovered from Sunday's run, and the legs felt reasonable. The glutes held up well and I could feel them there working hard and they were telling me no harder. Interested to watch Royworlds and Rocket Rod out in front, and Jumping John started passing me on the 7th repetition. He'd burnt out by the final rep, and I elbowed him 'accidentally' on the last rep as I overtook.

Times were 61, 59, 57, 56, 56, 56, 56, 56, 55, and 54. It was a good base-building work out.

Good to see Mr G make an appearance.
I tell you what I really like, runners like Deanne and Alison, reliable and who turn up no matter what. They don't let a little success go to their heads. Great to see them out this morning.

Delicate petal

6.30am, 1 hour, Centennial Park

Fortunately it poured rain early this morning to soften up the earth before my run.
The program said 'easy' and it was a very easy run, since I was very delicate this morning after yesterday's long run. I felt stiff and sore but good since I had survived a brutal long run without any breakdowns.

I was carefully picking my my through the park. I would have struggled to jump over a match-box the way I was moving. It was a pleasant morning and refreshing to run just after the big storms. Just made it home when I was feeling a bit wobbly.

Long and lousy run

6.30am, 2 hours 45 minutes, Centennial Park

Felt good for the first hour and a half, and then battled on with Sean's Sunday group. It was a whole new ball game having done an extra hour 'warm up' before joining the others in
Sean's group. I was doing the fartlek surges with no surge. It is going to be a few weeks before the power comes back on during these long runs. Somehow marathon running is a bit like this, takes a lot of kms of training to have reserves of strength in the legs to call on after a couple of hours of running.

I was able to run with Royworlds after 2 hours since he was cruising, and that helped me keep going on auto-pilot during the third hour.

Miraculously during the run I felt no niggles, pains, aches, nothing at all to suggest I wasn't a picture of health. Running injury-free brings the basics into sharp relief: I'm just a lousy runner with no injury excuses to rely on.

Actually this was a very good 2 hour plus run.

Feels like the last time

7.30am, 1 hour 10 minutes, Centennial Park, Tamarama, Bronte

Felt quite sluggish this morning after a toey start. Theory was that an easy day would freshen me up. Glutes actually improved so much that with the extra exertion all the other niggles came back like long lost friends. Still very slow uphill, but getting there.

Bumped into Souths Junior rugby league players doing hills at Waverley cemetery. Felt quite skinny running amongst them.

Feels like the first time

7.30am, 30 minutes easy, Mrs Macquarie's chair & Opera House

Extra stretching and a coffee before the run this morning helped me take off on a relatively smooth and fluid run this morning. I got into 2nd gear quickly and running felt much easier than it had been the rest of the week. Struggled uphill but flew downhill.

Running through Woolomooloo to Mrs Macquarie's chair is a nice course with views across the harbour. In the Botanical gardens heading to the Opera House I got up to tempo pace amongst the walkers and ducks. The exotic gardens and views finish at the Opera House and the typical Sydney noise and traffic starts which is why I tend to turn around and go home making this an ideal short run.

Easiest run for about 3 weeks. I've got a big weekend, of running, coming up. I really will be shagged out by Sunday afternoon.

Farting around the fartlek

6.30am, 1 hour fartlek, Centennial Park

My legs were a bit tired after the last couple of days. So I enjoyed my first decent fartlek effort for 3 weeks, but essentially farted around the course without being able to really push the pace right up. An altered course was run which was a nice bit of variety. Sean had a new first timer out who was battling around, and way behind Xela - who did not look like she was surging at all without Lulu's pacing. We're all missing Lulu at the moment, and our thoughts are with her since we've lost her and she's defected to water sports and hydro-horse training games.

Between surges, I finally cross-examined Kulinda who's from Kenya and not Jamaica as Mr Lulu was speculating.

Stalker, and loving it.

6.15 am, 1 hour 45 minutes, Centennial Park

I felt a bit tired in the legs after yesterday's intervals, so took it out easy. These mid-week sessions are getting longer and longer, Sean's trying to make me into a marathon runner.

At Centennial Park, diverted to Moore Park and ran around part of Moore Park. Back to Centennial Park and felt lethargic as I went over to Queens Park. Saw a cyclist on the ground with a handful of other cyclists supporting her. She didn't look good.

Struggling around Queens Park when a guy in black shorts breezes past me, took me a while to decide to pick up the pace and follow him. Ended up doing a 10 minute tempo run and couldn't catch him. He wasn't even going that fast.

After 1 hour 15 minutes, back to Mackay Oval, started running an inside fence and saw a triathlete ahead going at a steady pace. Slowly reeled her in, running just a tad faster. Then picked up the pace and a couple of hundred metres later, I heard someone running right behind me; the triathlete. Picked up the pace again and she followed, so eventually spoke to her saying I don't normally try to shake off people in a training run. The triathlete said she'd just come off the bike, I was running at the right pace, and I looked like I was running for a while. Yeah, thanks. Peeled off after a km with a goodbye, and shuffled home.

Switch into 2nd gear

6.30am, 4 * 1600m, Centennial Park

Good to be back into the intervals, 4 laps of McKay Oval for each 1,600m repetition. A huge crowd there at Sean's morning squad, maybe 10-15 people anyway. A couple of new people, John in the long synthetic squeeky shorts I didn't like listening to, the shorts that is, and a new English slapper Lulu had reportedly recruited.

We all started together and felt like it was a big 3,000m track race. I thought I'd go out easy and started the first repetition easy. Glutes were holding up.

Royworlds led us out and ran a very well judged pace in each repetition, and made my job of pacing and easing back into intervals much easier. Big Rocket Rod sat behind me for the early reps as he usually does, when he could be well ahead of me. Rocket picked it up in the third repetition and sat right behind me early. I picked up the leg speed a touch on the third lap expecting Rocket to make a move. I was just being a tease here and holding him off. Still behind me, Rocket made a dash for it with 200m to go on the last lap of the 3rd repetition. I stayed ahead of him and we were catching Royworlds. Royworlds is gonna wonder what on earth is going on and we caught him with 100m to go. Not being completely foolish or fast, I then let them go. I'm supposed to be coming back from injury anyway.

The last lap was true to form with Royworlds running a strong rep, I hung in there, and Rocket well back.

Ran 6.24, 6.13, 5.51, and 5.53.

Seemed to have pulled up OK; I'll find out about it tomorrow morning.

Cruise

7am, 1 hour, Centennial Park

An easy outside circuit of Centennial Park.

Feeling a bit stiff and sore, but good enough to cruise around the park. Warmed up after 40 minutes but not running beyond first gear. Pretty quickly let the mind wander onto non-running and non-bodily function thoughts. So this is a little bit promising that I can run and think at the same time, and tune out.

The twilight zone

7.00am, 2 hours, Centennial park

I've been managing glute tightness, caused by lower back joint soreness according to the physio. I'm doing an extended series of strengthening and stretching exercises, and slouching in the chair as I type this.

Good news is that I'm not damaging any muscles just destroying the spinal cord, so I have been out running again. As indicated above I can still run for 2 hours, although at a reduced pace in the twilight zone: in the running world between physical symptoms and salvaging fitness. The initial tightness and soreness got replaced by typical running tiredness and fatigue after an hour - that's more like it.

I didn't break down which was promising and pulled up well afterwards. I usually find out the morning after how much damage I've done. My body keeps telling me that he'll respect me in the morning if we go for a run. And I believe him.

Got to chat to Royworlds this morning who should be known by his initials, P.B. Royworlds.

Happy new year

7 am, 60 minutes, Centennial Park

I decided to give my glutes a new year holiday for 2 days. It felt like an eternity. So this morning after the holiday I ran out much fresh and charged up like I was running onto the football field for a grand final. So charged up, I arrived at Paddington gates Centennial Park one minute earlier than usual but felt like I was running conservatively.

I did a steady outside loop of the Park and moved freely. No real aches or pains. I then headed home thinking I don't want to undo the benefits of a nice rest by overworking the legs today.