Monday, 26 September 2016

Three weeks to go!

With just 3 short weeks until I line up in Melbourne for my first attempt in two years since the same event, I'm feeling quite relaxed still. I'm very realistic about what's involved with marathon preparation and then the actual day and just what has to all come together to achieve a great result. I'm very hopeful. I feel like I'm on track. Perhaps a few weeks too short in my prep having been sick for all those weeks in June & July but with a decent taper and the right conditions I'll be pushing for that 2:29:44 PB done in Berlin in 2001.

I have two weeks of training to update. Post the three weeks of 160km was an easier week that ended with a few days skiing in Thredbo with Barts and his family and a mate Errol and his girl. The legs held up well on the slopes and no injuries occurred so all good there. Even managed a couple of runs around the village in the afternoon.

Mon 12th Sept: AM: 6km coastal jog  PM: 14km steady Centennial Park in 4:20's  (20km)
Tue 13th: HuRTs 10 x 5min session with 90sec break. I ran the extra 2 reps beforehand and joined up with Muz, JFen, Jerome, Quentin and Barts to run the remaining 8 efforts. This was tough. I was coming off a 39km long run two days earlier and my legs were shattered already. My stomach was also playing up and as a result one rep was cut a minute short whilst I shot into a loo. Most reps were between 3:13 and 3:20 pace which was solid but finally the 10th rep cracked me and JFen sailed off into the distance as I struggled to maintain 3:30 pace. Even walked half my cool down back to the car. Total (20km)
Wed 14th: AM: 6km easy jog  PM: 14km easy. Legs gonski  (20km)
Thur 15th: Easy 10km recovery pace
Fri 16th: 25km long run in Canberra. Legs still sore. Tuesday has really taken it's toll.
Sat 17th: 11km posy skiing along the Thredbo river trail.
Sun 18th: Rest day. Finally succumbed to having a day off after many weeks.
Total for the week: 106km

 Good to have Barts' measure on the slopes. Jaden just happy to kiss Olef and ski with Dad.

And there were only 14 other similar Aldi jackets floating around. Felt like a little secret Aldi tribe of tight arses.

 Thanks for the great company and food guys. This is how you make a fire mate!

 Kroney was in the village and invited us to take him on at table tennis. Badluck mate. Great fun though.

Back in Sydney and have brought a cold back with me thanks to sick kids and grandparents. Didn't mess around so started popping anti biotics which did the trick and within 48hrs the cold was gone. The drive home with the cold was tiring so had to have another day off.
Mon 19th: 12km in Thredbo with a fast finish. Average 4:15's.
Tue 20th: Rest day. Recovery day.
Wed 21st: 15km easy - 4:30's in CP
Thur 22nd: Tough CP session in the wind and rain. 5 x 4km efforts with 3min jog between. All 5 reps were run in 3:28 average so absolutely pumped with this after being sick for a few days. Total run was 26km and yep - legs shattered again.
Fri 23rd: AM: 5km very slow on coogee oval  PM: 7km coastal run again slow. Long run tomorrow. Not sure how this is going to go after yesterday so stretching, taking magnesium etc to prepare.
Sat 24th: Manly long run - 35km pushing the last 5km in 3:30-40's. Legs sore the whole way but functioning well still. Good confidence boost.
Sun 25th: 20km in CP with Hurts and Rejoov runners. Felt pretty good actually.
Total for the week 120km

Tuesday, 13 September 2016

100 mile trifecta

It's been a tough 3rd week of 160km but the body has held up quite well considering I have never done more than 3 weeks over 150km in a row before (and even that was a one off 15yrs ago).

Not much other than running to report from the last week. But I was contacted by a race director in China asking if I would be interested in a free trip (flights, accom & entry) to compete in a 100km trail race in one of the provinces in the north. Never been to mainland China so it was tempting. The race profile looked incredibly hard but something I've done before. However it is scheduled for next Sat 23rd Sept so an immediate deal breaker. It has sparked an interest in contacting some of these Asian race organiser though for future events.

This last week was a real confidence booster having survived the first week and consolidating with a 2nd big week. Yes I realise that 160km to some is not a major life achievement but boy - personally it feels a lot harder than 120/130km that's for sure.

Mon 5th Sept: AM: 8km coastal jog - slow (probably over 5min pace, I wasn't awake)
PM: 12km again average pace down. Legs pretty shattered but still carrying me around ok. (20km)

Tue 6th: AM: 8km coastal jog  PM: 22km session. 4 x 4km marathon paced efforts (3:28-3:30) with 3mins jog between. 18km session in 65mins. 2km warm up and cool down. (30km)

Wed 7th: AM: 14km to Sth Maroubra and back at 4:30 pace  PM: 8km in the park steady @4:15's. (22km)

Sonya's 40th birthday dinner at the very tasty Mr Wongs. Cheers Munch.

Wed 10pm - fly out straight from dinner for Melbourne.

Thur 8th: AM: 6km jog around Lake Albert in Melbourne. Very tired after arriving after midnight. 5mins per km  PM: 14km along St Kilda beach. The plan was to try for some 2km efforts but it was just so windy I just sauntered along managing to finish with an average of 3:58. Felt okay finally which was nice. Relaxed on the couch in the hotel watching the Bachelor when I should have been watching the first AFL final apparently.  (20km)

Fri 9th: 10km easy around the tan a couple of times. Legs stuffed. No more running today.

Sat 10th: 36.5km with the Manly boys and Elle. Great run averaging 4:30's before kicking it down for the last 10km in 37mins. Total time 2:32 averaging 4:16s. Top running from Craig McCredie as he embarks on a big European trip starting with the Berlin Marathon. And also Elle who smashed out 37km in 4:30 average which is not too many seconds per km above what she needs to do in Melb. On fire Elle.

Happy birthday Tom. Hope to catch you soon.

Sun 11th: 21.5km with the CP Hurts guys and girls. Great turnout with JFen and Ray leading the charge. Felt quite good actually and managed to bring the pace down over the last few kms to finish in around 4:25 average.

Total for the week: 160km

Beer of the week. Labi Italian beer who are based out of Marrickville and only stock in limited shops so far. We tried some at the recent Coogee food and wine festival and were very impressed. This one is an amber ale but at 6% it packs quite a punch. Enjoy.

Tuesday, 6 September 2016

Another solid week (Aug 29 - Sep 4)

Melbourne Marathon is just six weeks away and some would suggest that I am almost cramming with these big weeks but the aim is to do just 3 x 160km weeks. This current 3rd week has already started a little light so it could be a tough ask to round out this smaller block before I have an easier week.

It is usually suggested that any increase to weekly mileage be limited to 10% jumps at most. I have been very comfortable given time and health with 130km weeks for quite a while so these last two have been jumps of closer to 23-24% which is a risk I know. I'm hoping that if I can hang in there for this 3rd 160km week, come down for an easier week then put in a couple of 140-150km weeks before the taper, I may just have enough strength to lodge a serious tilt at my 2:29:44 marathon PB in Melbourne. Added to the fact that there are a few guys targeting sub 2:30 may mean a good pack at least till 25km hopefully. The problem often is that everyone seems to have different strategies. We know Hoey (Michael Ho) jogs the first half then powers home really well. A lot of confidence there with the back half. I have normally gone out hard and tried to hang on to limit the back half fade. With Melbourne I may try and hit middle of the road with those two opposing strategies.

Last week included just one speed session of sorts as the mileage took precedent. But it also involved a longer long run with tempo effort which was good strength building.

Mon 29th Aug: AM: 6km coastal run - 5min kms  PM: 16km CP run at 4:30's. Legs a little ginger but recovering from the previous Sat 37km struggle.  (22km)
Tue 30th: AM: 6km coastal run - 5min kms  PM: Sessions: Cent Park white fence. 4 x 3.6km white fences at 3:28-30 pace with 3min jog between each. Felt in control for all but the last 1km of the last one. Long session incl warm up etc 22.5km  (28.5km)
Wed 31st: AM: 6km coastal run  PM: 12km only. Was originally meant to race the Coastal Classic this Sat and decided to reduce the Wed mileage a bit to allow some freshness to creep in. (18km)
Thur 1st Sep: Coastal Classic cancelled (postponed) due to the doom and gloom weather forecast. NPWS obviously didn't want us wreaking havoc on their trails. AM: 7km coastal run
PM: 15km progressive tempo. Started very easy and finished at only 4min kms but feeling better.
Fri 2nd: AM: 7.5km  PM: 6km  - both very easy and both in very wet miserable weather. (13.5km)
Sat 3rd: AM: 39km long run at Manly. Met Muz and Craig McCredie at Manly Pool and covered 22km between 5:20am and 7am which was when the Striders Nth Head 10km started. I entered and jumped on the start line late to keep momentum going with my run. There was a group of us running alongside Barts who was the 35min pacer including JFen, Macca and others. Even my ole mate Paul Arthur was back and tailing us nearby early on. The wind picked right up but there was no rain to be seen. Quite mild actually. So much for the forecast.

Barts as usual was missing the km markers on pace as I drifted ahead of his group before he realised what was happening and surged. This dropped most of the pack except JFen who hung on well and then went with Barts as I faded slightly at the 8km mark. Barts crossed on target, Jfen around 35:15 and me in 35:27 before heading straight down the hill via Shelly Beach and back to the car for a very tiring but satisfying 39km.

The B&E roll tasted incredible. Too bad the next 30mins involved changing my flat tyre. The hardest part was trying  not to cramp crouching down.

Sun 4th: AM: 17km with the Eastside guys. LJ was powering along doing 32km of her own. Nick, Craig, Birchy, Jerome, Ant, Jac, Hoey, Renee and a few others all helped to get me through my backup run at 4:30's to round out 160km for the week.

But then the Warrior fun run was on at the same time and Greta managed a win in sub 40mins looking strong despite some recent ankle problems. At 10:30am the kids 2km started and Jaden really wanted Dad to run with him. So off we went with mum in tow as well. And sure enough, we ended up racing another little boy and his dad. Jaden would sprint ahead, then walk, sprint, go to the toilet behind a tree, and so on. The other boy ran it evenly and looked to be gaining ground before also having to take a pit stop late in the 2km. But it was all about Jaden being able to gain confidence and have fun with Dad on Father's Day. I couldn't have been prouder.


The reward

So two weeks down - 160km and 162km. Hopefully I can replicate this week. Off to Melb for a few days so I might be tougher time wise.

Have a great week.

Sunday, 28 August 2016

Back to Back weeks of 100

I blame Tom Highnam......... but more on that later.

The week post City to Surf was all about recovery. That race might only be 14kms but we must respect the effect it has on your whole body. Everyone wants to run fast, so they usually wear racing flats and as such the steep downs can do a lot of impact damage whilst the uphills take care of the already sore hammies. So recovering from this event is similar to that after a half marathon - even 25km trail event.

I'll race through it:

Mon 15th Aug: 8km slow
Tue 16th: 10km probably even slower
Wed 17th: AM: 14km  PM: 6km both still easy pace but legs gradually waking up again.
Thur 18th: AM: 5km  PM: 9km incl a half Monna which still highlighted some sore spots.
Fri 20th: 19th 8km coogee coastal run
Sat 21st: 35km long run with the NOTB guys from Manly / Narra lake and back. Ran reasonably easy most of the way averaging approx. 4:28-30 for the first 25km before what is usually a faster 10km finish off the lake through Cromer and Dee Why and back to Manly. I tried to chase Tom and Craig Mc and was slowly closing in when they decided to turn back and pick me up. Found out they were only doing a 5km tempo. I was keen to finish so I kept pushing and at times struggled to dip under 4min kms. But finished strong in an average of 4:22 overall (approx. 39mins for the last 10km). Good to get another strong one under the belt for Melb.
Sun 22nd: 5km slow and sluggish.

Total 100km

So where to next. Melbourne Marathon and that's it. The question I have been asking myself is whether I am prepared to give the training a shake to try and push for a PB (2:29:44). My training back then (2001) was 120km per week but I was younger. Now although I am stronger and more resilient, I'm also a little lazier than I was. Training is about convenience as much as hard work and it is actually getting harder to nail key tough sessions when I do them by myself.

So in needing something to grab onto for Melbourne I decided to have a crack at higher weekly mileage.

Back to Tom Highnam. If he had failed at Gold Coast in the 10km or in the City to Surf perhaps, I may have convinced myself that it was okay to just cruise along and accept the natural decline in speed at my ripe old age of 42. But nooooooo, Tom wasn't content on letting me think that was he??

Instead he decided to just eclipse his 10km PB and beat my road PB (by just a sec) to run 31:35 at the Gold Coast. And then back it up with a smashing 45:30 at the City to Surf which again smashed his own and my PB.

So the fighter in me has ignited. Sickness now aside, cold weather easing, I'm ready and as such have just laid down my first 100mile / 160km week in well over 10yrs. Obviously it remains to be seen how this will affect me but as I lie here on the couch on Sunday evening, I'm feeling quite good and ready for my morning run tomorrow.

Mon 22nd Aug: AM: 17km at 5min pace  PM: 10km at 4:20's  (27km)

Tue 23rd AM: 5km coogee coast  PM: HuRTs 14 x 3mins. This was okay but I couldn't go faster than 3:20's throughout. Got through it for only the 2nd time ever. 18km  (23km)

Wed 24th AM: 20km - Maroubra / CP in the rain. Ugly but it only got uglier during the day.
PM: 8km in a moment of dry weather. (28km)

Thur 25th : AM: 5km coogee coast PM: HuRTs session Monna Fartlek. Met JFen, Scotty, Hamish and Jerome for a really tough intense Monna from Barangaroo to the OS passenger terminal, back to B/roo and then back out again towards the OS terminal. Scotty and I launched and we went head to head for the whole 20mins swapping leads in the efforts with me pushing the floats just a tad faster perhaps to keep with the design of the session. We went through 5km in 16min even and ended the 20mins with 6.3km which is an average of 3:12 for the 20mins. Good confidence booster this one. Total 17km with longer cool down (22km)

Fri 26th: AM: 12km easy - 4:30's. Felt quite sluggish and sore from yesterday but good to have just one run today.

Sat 27th: AM: 37km long run. I had stayed o/night with my mate Errol nearby so it was an easy jog start down to the pool to meet the Manly lads for the out and back to Shelley beach before the 6:15am starting time for the Narrabeen 29km loop. Macca was in fine form and looking fresh all day. Robin seemingly cruising as usual, Tom looking like he could have used a few more hours of sleep and Barts who came out of a 2 week retirement post C2S to resurrect his running career. Also added into the mix was Scotty, Craig McCredie, Brucey Lambert who is also training for Melb and in great form and then the solo female warrior, Elle Goldrick who is a machine - no more needed! 36 big ones for her - boom!

The pace early was ok. Approx 4:30 down to 4:25's before the fast finish marker where Macca, Craig & Robin took off. Hats off. That was me a few weeks ago but not today. I was gonski. Stuck with Tom, Barts and Scotty for as long as I could whilst Bruce spent 4-5km 20metres behind us telling us to go ahead. Eventually those other 3 did and I was stuck between them and Bruce and not feeling great in the legs. Energy wise, all good. Charlene's Bliss ball recipe (made by my darling wife Greta) helped alongside the gels but alas the monna fartlek from Thursday was there and I could only drag my sorry arse along. I had wanted to do 38km, desperately wanted to finish at 36km and so settled on 37km (running 500m with Bruce before returning to Errol's and an excited Jaden).

PM: This counts ok! 2km from Dad's at Woy Woy in my gear incl Garmin, sunnies, the works, down to BWS to buy a bottle of wine and back.  (39km)

Sun 28th: Awoke at Dad's feeling great. My little lad was snuggling up to me, I had gone to bed at 8pm with him and simply stayed there so was well rested, and well I had no long run to do. Between me and my 160km goal was 9 little kms. Easy as. Well the problem was getting Jaden to release me from his clingy mood for 30 odd minutes.

Enter the iPad of course. So I bolted and simply kept that pace throughout. Nothing major planned, simply the pace I left Jaden out the front gate. Suddenly I was at the 4.5km turn around in 4min average and well actually feeling rather good. I'm not sure if it's the L-Gutamine that Char has me taking post runs or the extra sleep but I returned well and finished the 9km in 3:58 average. Given how I finished yesterday and the week I had had, I was very pleased. (9km)

160km for the week.

Looks a lot. Not to some perhaps reading this but for me it is. The jump from 130km (normal big week) felt considerably more than 30kms sounds but I'm not broken and I'm pumped to try and replicate it whilst also allowing for the Coastal Classic 30km next Sat. Not a major race for me but I don't want it to hurt too much so I think Thursday will be a double run without session.

Meanwhile Greta had a leave pass over the weekend with Maya and Rachel in Nelson Bay and the girls managed to take out the first 3 places in the Fingal Bay park run. Well done girls.

And a huge run by online Rejoover Matt Hutton whom I have been coaching for 3mths now and who won today's Lake Macquarie Half marathon (his home turf) in a PB 75:37. The best part was that we had decided not to do a full taper keeping Melb Marathon in mind so the legs were not as fresh as they could have been. Well done Mutton. Have to get you into a Rejoov singlet next time.

Thanks for reading guys. I really do enjoy posting as much as I do training and competing so please feel free to reach out for a chat anytime. Happy to help.

Finally, we are holding a training camp up at the Entrance over the last weekend of November. This weekend also coincides with the Central Coast half marathon / 10km so there's a choice for Sunday morning. Check it out at

If this is not for you and if you have never ventured into Australia's unbelievable Red Centre, then look past the Entrance to our Alice Springs, Kings Canyon, Uluru camp next Easter. This 4 night extravaganza of sights, tastes and fitness is not to be missed. Message Greta or me for more details.

Happy running.


Friday, 19 August 2016

City to Surf

Every year we all line up on William St yet again wondering where the heck that last year just went but also hopeful of a positive 14km experience to come. It's an interesting 10-20mins. As a seeded (and preferred) runner, we used to enjoy the last minute line up that would see us actually staying warm and ready for the start. Now days we are unfortunately herded in over 20mins prior to the start and all the warming up in the world goes straight out the window as we stand in the cool morning air listening to a police woman belt out the anthem.

Granted, she can sing but she could do it whilst we exercise our customary right to show-off infront of the masses as we sprint from side to side pretending we will be the winner. The eventual winner, Harry Summers was granted this allowance last Sunday which I was happy to see. To go from nothing to 41:54 is not ideal. But he was able to step in alongside me with minutes to spare. I simply told him "today's the day mate, get it done", and boy did he.

But the City to Surf is our iconic sporting emblem open to absolutely everyone. The organisation gets it right, the media aspect seems to have dropped off but the vibe is still there. This was my 31st race and it seemed like yesterday as I looked at the red pack all lined up, that I used to arrive on the start line at 7:15-30am as they were closing the road for the 10am start. For 2.5hrs as a 13-17yr old,  I would sit on a crate or newspaper getting to know people around me (a lot of characters) and as such being able to jump out and warm up then back in.

Reidy grabbed me for some C2S insights                   Bec, Simon and Greta

I love everything about the City to Surf apart from the running aspect. Don't take this the wrong way but it really is a hard course that unless you have trained your arse off for months as if it were a marathon you were doing, does catch you out somewhere along the way. It's kind of fun in a brutal kind of way really. Lactic at the bottom of the first hill (200m in), stuffed by 1km (middle of the Kings Cross tunnel), blown by the top of Edgecliff, recovered by Rose Bay and pretty much struggling the rest of the way.

My race was mixed. I have been sick as you all know. I am better now and I proved this the Sunday prior by racing a little too hard at the CP 50km teams event. But that also gave me the confidence to have a crack at this year's C2S. And I did. 16:10 at the 5km mark set us up for a great time. I was with Robin Vonk whom I coach and haven't beaten for 3-4 races. We were passing Barts at the time who was struck down with an infection that week (still counts as a win BTW mate) and trailing Nick Roberts, then Quentin just ahead of him and Tom a little further ahead. Tom especially launched out of the barrier and never looked backed.

Heartbreak hill came and after telling all our Rejoov Runners to hang onto anyone you can and climb it, I had to practice what I preached so digging in, I tacked onto Nick's group (also consisted of Kev Robertson, Chadi and a few others). It worked. Although I was stuffed, I made it up in ok time (5:54 king of the mountain). The next few kms were about consolidation but the damage was done over last year's time as we went through 10km in 33:50 (35secs down on 2015).

Then another guy started to pass me and I had a second win so I lifted and managed to break Robin. We even started catching a few ahead such as Robbie Neil. Lingering behind was my current rival Neil Pearson who was struggling to hang onto a fast finishing Hoey. We hit 13km and I was well clear and ready to get this done. The new course sees the course turning back on itself at 13.5km and racing back down to Nth Bondi before a right hand turn and a short sprint finish. I could see Hoey coming so I surged again. Exactly why I like this finish better.

And finally I finished in 28th place in 46:40 which was 34secs down on last year. All in all - happy. Knocked off Robin, Hoey and Neil so all good there and kept my seeded start.

Rejoov had a huge presence at the event. Over 60 people were there to try and break that 60min, 70min and beyond barrier with a lot of success stories to complement the hard luck ones. Special mentions go to a few of those we coach (too many to name everyone sorry):

- Bruce Lambert for smashing his PB and breaking 50mins for the first time: 49:30
- Himanshu Dua (ICG sponsor of Rejoov) for a 40secs PB
- Elle Goldrick & Beck Munro for huge PBs to score a low 55min time each. Awesome.
- Simon Rabglati for a massive PB 51:40
- Our mate Toni who was a late inclusion to walk/jog the event. She had never done anything like this before but finished in 1:59 which was fantastic.

And the list really does go on. We teamed up with the Love Mercy guys to host a post race get together at our marquee in the run club area right alongside the finish shute. What a great couple of hours as we drank champagne, feasted on bakery treats and chatted with the Striders, JORG (including the winner Harry) and ourselves.

 Watching Ben race the Olympic 10 000m

Then it was off to the Allens beachside tent (Tom Highnam hosted) where we drank beers and chatted more about who succeeded and who failed. The discussion was a little more raw at this tent.

So this makes 22 years in a row with a sub 50min result. This is a streak worth pursuing over the next decade. Well done to everyone who ran well or just ran for fun.

The week that was mileage wise wasn't that memorable but hey, who cares. All about the C2S.

Mon: 7km easy
Tue: 5km easy
Wed: 10km easy
Thur: 10km with 6 x 1min on/offs
Fri: 5km easy
Sat: 6km easy back from Bondi after setting everything up
Sun: 18km total
Total: 61km

Monday, 8 August 2016

CP Ultra builds confidence

Increased the mileage this week as I ponder what Melbourne may look like if I don't. It may also be Olympic fever - who knows.

Mon Aug 1st: AM: 9km with Rejoov client Melissa who is running very well.
PM: 12km easy CP - 4:30 pace.  Total for the day 21km

Tue 2nd: AM: 6km Coastal jog PM: Met up with Deano and Reidy(sort of) for a session in the park. 2 continuous laps of 3.2km featuring the long hill from the middle Charles Dickens statue right to the top of the Woollahra gates. First time around the hill felt easy and I smacked out a 4min climb on the dot and a 11:30min lap after starting easy. The 2nd lap I started the lap a lot harder so I could try and simulate running heartbreak hill on lactic tired legs and yep, it hurt. 4mins 20 for the hill but 11mins for the lap. Great session and even better to be able to run it with long time mate Dean Degan who is still rolling around very well. Total for the day 21km

Wed 3rd: Drive to Port Macquarie for work and the weather is absolutely atrocious. Cyclonic winds and heavy rain showers made for an ordinary 15km run along the coast. This would normally be an awesome run I imagine. 1hr and who knows how many minutes in the end. Can't remember.

Thur 4th: AM: Very sluggish 5km around Port Mac fisherman's wharf reminiscing about visiting a particular resort as a 6-7yr old. My younger sister and I were on a paddle boat when suddenly I thought I saw a shark near us. It was actually a dolphin but the damage had been done. I remember those few minutes paddling my arse off to get Jenny back to shore where she bolted to mum and dad in tears quite quickly. Anyway, that was my morning memory today.
PM: Landed in Newcastle for the night and decided to do the Newy park run course which was only 2km away. This is the first ever Aussie park run and normally I could imagine it would be fast. But to try and pump myself up on a very very windy wet day was hard. The middle 2km is also run on that sparse pebbly type footpath surface and as such a bit slippery under foot. Excuses aside and a 3:01 first km (wind assisted) aside, I ended up with 16:29. The headwind just nailed me. Total 12km

Fri 5th: PM: Coastal run back in Coogee 7km easy. Feeling pretty good.

Sat 6th: PM: 10km loop around Randwick / Maroubra. Legs feeling fresh and my sickness seems like it has all but gone. Kitchen / Laundry reno is almost finished. Looking good but 3 weeks is along time to cook out of the sunroom.

Sun 7th: Centennial Park (CP) Ultra day and although it consistently ends up being staged a week before city to surf, it does look like it is growing. I think the teams aspect is the attractive option as people save themselves for the C2S. That's what Neil Pearson and I did as we lined up for the 50km pairs team event. Upon arrival we were told that we had some pretty serious competition which was actually really good to hear. Brendan Davies and his assistant coach who had easily won the Aust Day Knapsack relay were back to defend their 3:10 from 2015. Andy Heyden and Gary Mullins also lined up in the event but Neil and I had our plan and were pumped to break the 3hr mark.

All 3 teams had a different approach at first. We decided to run the event 2 laps at a time changeover and finish with a single lap making for 14laps total (7 each). Brendan's team ran the whole event as one lap on, one lap off and the Heyden/Mullins team split the load as I had done last year with Laura and ran 25km straight up one after the other. This approach would always be too hard for those boys to be in the mix for the win but they are both running really well and would end up not that far back in the end.

Neil started us off with 2 laps and the additional 440m at the start (needed to get the full 50km). He came in at a solid 26mins for the 7.5km but he was toe to toe with Brendan who had caught the deficit Neil had created over their first runner. So immediately I fired up and took off as though 2 laps was all I would run that day. I ran a 11:50 first lap followed by a 12:20 to do 24:10 total and provide us with just on a minute lead. Not comfortable enough though.

We then completed another 2 lap effort each (my time was 24:55 for this one) before changing tact and switching to the one lap on, one lap off strategy as per Brendan's race plan. This proved successful as I dropped a 12min flat single lap followed by 12:30 and 12:35 with Neil running his between 12:30 and 13mins. This enabled us to open the lead right up and finish well in 2hr 56mins with 2nd coming in 4mins back. I ran 86:10 for my 24.8km of the 50km.


The 50km solo winner - Dion ran a very solid 3:07 just 11mins back with Andy and Gary following him in for their 3rd place teams place. HuRTs regular Luca Turrini took out the 100km solo in a very credible time of 7hr 55mins. Well done to him for a top solo job from the start.

Greta also lined up with fellow Rejoov Runner Steve Bell to fill in for a sick Stu and injured Juny with them also splitting duties 22km to 28km. They ended up with just on 4hrs and we are still to ascertain whether they came in the top 3 mixed teams.


So a great confidence booster for next Sunday so long as I can recover ok. Looking forward to my 31st City to Surf and hopefully anywhere under 46:30 as an A target.

Goodluck if you're doing it.


Thursday, 4 August 2016

City to Surf is approaching

Already it's Thursday and I had every intention of updating my blog last Sunday but definitely by Monday. That's what happens when you're renovating your kitchen and laundry, trying to train hard, working and so on.

Anyway, things are starting to look up training wise. The highlight of the week was a solid long run with the Northern beaches guys on Sat.

Mon July 25th: My birthday and a pretty quiet day. Somebody's head was a little groggy and sore after falling off the scooter the night before. Got home and trotted around for a token 5km. Reap what you sow I suppose.

Tue 26th: HuRTs session: 16km with 10 x 350m hill surges. Felt a little better but not fantastic. Good to do it with Quentin, Fats, Jerome and see all my guys and girls out there pushing hard up the hill Even JC post Hawaii was gunning well.

Wed 27th: 18km with Neil around the Bay run, Gladesville bridge. This went really quickly and it was good to have someone to run with on a wed for a change.

Thur 28th: AM: 6km coogee coast jog  PM: 11km with 3 x 2km efforts in CP by myself. Still feeling off so I just did 3 off 9min cycles. 6:22, 6:23 and 6:28. They felt a lot harder than they should have but perhaps I'm being too hard on myself. On the ground afterwards for a minute or so.

Fri 29th: Easy recovery 7km

Sat 30th: Long run with Barts, Tom, Quentin, Scotty, Robin, Macca, Ben and Craig McCredie. I heard it was going to be a fast finish and immediately became nervous so tactically I parked 4km up the course and ran to the start beforehand. This gave me less of a fast finish than the 9-10km the guys normally do. We averaged around the 4:25 mark as we made our way towards Narra lake. I felt great and was psyching myself up for the fast finish.

Then as we hit the area where it ramps up, Barts disappeared into the toilets and we all took off. Sorry Barts. That's what happens when you smash me by 2mins at the GC half. McCredie and Macca took off quite hard and I trailed with Robin and Tom for a km or so before taking it up a notch up a hill and past Macca and McC. I felt really good. It may have been the gels or the multidextram stuff Barts recommended but I just had the energy and strength to run on so I increased pace and managed a few sub 3:30's all the way back to my car and 30km. Very very happy with the run today for the first time since GC half (even though I WAS 2mins behind Barts up there). Easy 1km to and from the café. Yep that's right - I'm including this!

Sun 31st: Easy 12km coastal run at 4:30's. Legs okay which is a good sign. Still coughing up crap though. Will this cold ever leave me???

106km for the week. Monday and Tuesday let me down here.

Shout out to a few results from my squad of late:

1) Sonya coming 2nd in the Rafferty's trail run (roughly 30km). Sets her up nicely for the Coastal Classic which I am now joining her in.

2) Brucey Lambert for his win last week in the very hilly Roseville Chase 10km fun run. He is on fire at the moment and will no doubt do a PB at the C2S.

And to all our Rejoov runners who continue to travel the globe training and racing, well done guys.