5000m - 14th in the World 15m41.44

Tues 30th 7.00pm  6KM Roo Walked Sandy 60m

Wed 31st  6.30am 6KM Roo Walked Sandy 57m

Yesterday aside from the walk with Sandy I swam laps in our pool. The water was like a warm bath!

This mornings walk was beautiful but our poor Beagle Sandy is not used to walking and she suffered in the heat! (It was 25 O at start and 27 O C at finish!). Quite a few runners out and about made me feel envious.

Year in Review

Top runs were;

Jan 25th 3000m 8m56.46 - 3rd Place and achieved a goal (Australian M45 Masters Record) I'd set two years before.

June 15th 12KM Sunshine Coast CC 12KM 2nd Place 41m14s (Masters Course Record) - Just 11 Secs behind Ben Holland who had beaten me by up to 2 mins through this series and then backed up with 10m02  3000m CC (Masters Course record)

July 20th 10K Jetty2Jetty 5th Place 32m36 

My Masters World Ranking positions dropped this year but overall I was satisfied because I did what I wanted over 3000m (wish they ranked the 3000m!), I improved my 1500m time, but I never really nailed a quality 5000m  - 14th in the World 15m41.44 

or 10,000m - 18th in the World 33m28.56

As one moves to the older side of the age category you would naturally expect that as you get older your performances start to drop off and also you come up against younger and younger competition just entering the category. Next year I would hope to improve both the 5 and 10.

Congrats to Keith Bateman on taking the Number One slot in the M50 1500m by a clear 4 Secs!

4 Week Break! - Spare me the Details

My Knees still hurt so I'm going to take another 4 weeks off running to see if I can get them right. I have a goal to be fit at the end of May - hope to be running in Europe and want to be at my best and pain free and feel that there is no point continuing at present as the condition could become chronic. In the meantime I shall concentrate on Core exercise in an effort to keep some weight off and be in the best shape possible for getting back into running.

Spare Me The Details - The Offspring

Iggy Pop The Passenger

Saturday Shornecliffe 5KM Time trial 16m57s 1st

I was a little stiff from last nights effort but ran OK. As soon as I got out of the car I noticed the wind was back again! The course was altered from last month to be 'out' 1.25KM turnaround, (2.5KM lap), so would have cost a few seconds with the extra turns. I'm not sure if coping with the wind in 1.25KM bursts was better of worse. It was real warm (at 5.00am it was 25 O C) going back out with the wind at the second turn. Today was also a no watches guess your time. I reckoned last month I'd only just restarted training so I had to factor in 17m35 last time, 4 weeks of training, a hard 11KM last night and what factor to account for the wind and turnarounds? I guessed 17m00 so was pretty close!

Other people in attendance today included; David Scroope (all the way from the Sunshine Coast!),

Andy Clowes, Phil Klien and Ian Kent. I haven't seen Kenty for ages, he was taking things gently running 18m40.

The Orange Tree, Totteridge

Friday Boxing Day 6.00pm 11Km Roo+Lake 41m14s

I felt lethargic all day today, Stinking Hot and I was hanging around waiting for the sun to go down before getting out on a run and I  guess I just wanted to get out and hit the road. I started strongly which is always a good sign and I worked hard to maintain momentum. My split times were all good but I held myself back just a little because tomorrow morning I intend getting over to Shornecliffe for the Run Inn 5KM, and also because my knees were still hurting!

Poured with sweat (1.5KG of sweat loss during run!), happy with  a 41m14 = getting down towards decent times indicative of being fit. A 40m Something would have sounded better and a 39m Something  would mean I was fit.

I managed a 30, 35, 30, 30, 50 Push Up session. I've been a bit slack recently and seemed to regress so I'm concentrating on trying to be more consistent and conquer this session comfortably (!!) before moving on.

Boxing Day is somewhat different in the UK! Our Club normally had a Boxing Day Handicap Run and a drink up at the Orange Tree in Totteridge after.

The above photo is Stuey Moore taking it seriously in jock strap with me chasing in Pink Mesh! Conditions today couldn't be more extreme.

"it's a better one, its a better one, IT'S A BETTER ONE!"

Thursday Christmas Day 9.00am 25min run in very humid conditions.

I was paying the price for debauchery on Christmas Eve - I made that fateful mistake of mixing wine and beer - Never Again!

I remember Daley Thompson would always train on Christmas Day, he said if he didn't he knew his great rival Jurgen Hingsen would be stealing a march on him.

Aint Gonna Bump No More

Wed Christmas Eve 5.00am 23 O C 11KM Roo+Lake 46m27

Warm and humid, went OK (for a morning run).

74 sec shocker (7777)

Mon 6.00pm   11KM Roo+Lake 46m42 Recovery

Tues 5.00am Nudgee 10 X 400m 75secs recovery ave 71secs

72, 73, 74(!), 69, 70, 70, 70, 70, 70, 67

Really found it difficult getting going possibly Morning Lethargy possible due to body condition.

After the third interval 74 sec shocker I concentrated on relaxation, back lift and quick feet and I somehow managed to magic up a 69! (I'd read a good article by Peter Sandery in the latest Masters Yearbook). Isn't it amazing how a bit of relaxation actually helps your speed rather than my typical attitude fight the track fight the body and if it don't hurt it ain't no good!

K Break

Sat. 3.00pm 6 X 1K (Geoff&Errol's) 3m18, 3m25, 3m19, 3m20, 3m21, 3m16 - 60secs Jog Recovery

A tough tough 'K'!!

Sun. Up at 5.00am Running by 6.30am 25K ?? L' Traverse 2h02m48s

More City to Surf training. I had curry and beer last night at Geoff & Nicole's (very nice) and felt guilty when I got to the top of L'Traverse where I had intended to turn back so carried on for an extra 10mins to make it a round hour at turnaround. Much cooler temp today than last week and I carried a bottle to 17mins and drank and left it for my return. It took me 9m30 to traverse the 'hill' at L' Traverse!.

I had a realisation on my run that perhaps the name "L' Traverse" doesn't have any special significance or exotic foreign history! This was because at roughly the 2KM point there is a sign that says 'K Break' and so I realised that the signs are just some forestry way of naming things and it just goes in an alphabetical order !!( K, L, N, M etc) and the ' is just added by me because I'm an esoteric ponce!

It does not detract from the fact that L' Traverse is Running Paradise!

Poker Face

Fri 6.00pm 11km Roo+Lake 43m53

I had some beers last night so don't fancy getting out this morning, today is going to be a 37 O C day so don't fancy a run at lunchtime, perhaps this evening if there isn't a storm!
This morning was woken through the night by humidity and claps and cracks of thunder but don't think it actually rained!

We didn't get a storm so I went out when I got home. It was 31 O C at 6.00pm!

I worked hard all the way but like Tues I felt I put a lot of effort in for an average time 43m53! Perhaps the heat does affect me! - My P.B. is 38m55.

Lady Gaga Poker Face

Tues. 6.00pm 11KM Roo+Lake 43m08

I put in an awful lot of effort for a mediocre time.

Wed. 6.00pm Nudgee 10 X 400m Ave 72 - 120m jog recovery.

Started with a 68 and finished with a 70, blustery/windy conditions, hard work!

Thurs 5.00am 11KM Roo+Lake 47m42 Recovery run

Oh my aching body!

Bear Grylls

Mon 12.00noon 11KM Bridges 43m40s

Remarkably my body held up OK following yesterdays run, hot conditions again today but I had the comfort of a multitude of drinking fountains.

Push Ups. Managed a 68 Maximum effort and did a couple of sessions of;

30,35,30,30,50

Love Loveday's Road & L'Traverse

Sun  6.00am   Loveday's Road and L'Traverse   2H38m10

Was up at 5.00am and drove to the mountains for City to Surf training! Ran bare chested but had the benefit of shade most of the way. Was going to turnaround on the hour but thought I'd like to see if I could make it to the Archer Camp site. The added incentive for me was the possibility of getting a drink at half way point. As it turned out, I ran for an hour & 15 before turning around, as I was again descending off a giant hill side that I'd have to return up! No sign of the mythical Archer Camp Site and no drink !! I became fixated at the lack of water and was half wondering if I should do a Bear Grylls and squeeze out my arm band with the thumbs directed into the mouth for a taste of sweat!! or stop and scoop some up from a puddle/pond along the way , however, I survived (just) without such drastic measures, but certainly wont do that again without a bottle to the 1/4 mark or a hydration pack. I thought I ran a comfortable lick most of the way but have no idea how far 2h38m10 sec is worth on a severely undulating track. I had no company at all during that time save for one 4WD and 2 X 3 pack of trail bike riders. All up, a huge run for me!

My 2litres of ice cold lemon cordial never tasted so good at the finish. Drove home and felt tired,

we went to the beach at Bribie this arvo = surf side at Woorim = beautiful! Water was fantastic, another 32 O C day! Knees were in a lot pain driving to Bribie, I ended up pulling over and let Natalie drive so I could stretch/straighten  out my legs. A real bad aching sensation I sometimes get in the mornings on the train, I'm normally OK after I get moving again. These photos are from the last time I ran L'Traverse.

Middlesborough 1 Arsenal 1

Mars Venus Moon Face

Sat 5.00pm 32 O C !! 11KM Roo+Lake 41m40

As you all know I enjoy extreme variety in my training so today I ran topless! There was a thick blanket of cloud so no chance of getting burnt and it was late in the day.
I find that either the embarrassment of exposing my mm thick triceps or the freedom of movement of topless running always gets me moving quickly and as I had rested Friday I put the hammer down. The conditions were like Cairns out there. My fingers were wrinkled like I'd had a long bath. I'd hydrated well beforehand and even so stopped for another drink on route.
My time today probably makes it into my all time top 20 runs on Roo+Lake so quite good going (pushing through the pain).
I took these photos in my back garden a fortnight ago when Mars and Venus were sitting close together above the new moon which gave a 'face' like appearance! I think you had to be DownUnder to see it - Kids thought it was cool,hard to get the image real clear as the long exposure at night caused some shake!!
Geoff not much Johnny Diesel on imeem, couldn't find '15ft of snow' but this one sounds good?

Everyday is like Sunday

Wed 6.00pm 11km Roo+Lake 42m47s

Pushed it

Thurs 5.00am 11km Roo+Lake 46m23s

Paid for it!

Porto 2 Arsenal 0

Kerryn McCann

Tuesday  12.00 Midday 11KM Bridges 44m21

Knees hurt enough for me to go back to the Docs this afternoon for more anti inflams! 

I hope they do the trick but of course I realise that they are only masking the pain and that I'll have to get an MRI scan to see what the underlying problem is.

On the positive side I managed 61 push ups in a single maximum test last week and last night my session was ;

30, 35, 30, 30, 40. 

I've come a long way since I only managed 35 all out at the outset of the 100 campaign!

I think it might even have added a mm to to my Triceps!

Shocking news about Kerryn McCann - heart goes out to her family. It always puts things in perspective and makes you thankful and cherish everything you have.

A Momentous Day for Oli

Monday 2.00pm  11KM Roo+Lake  44m29

Was off work today to take Oli to the Orthodontist to get his braces removed, a momentous day for any teenager! 

He'll still have to wear a retainer, but that wont be so visible.

Temp and humidity was way down on yesterday's preposterous conditions! 

Sunday's session left its mark (pain wise).

Melting at Nudgee

Sun. 8.00am   Nudgee  10 X 400m 70sec jog rest

68s. 72. 72. 71 .69. 71. 72 72. 71. 68

1.5M WU 1M WD

Goes with out saying the conditions were close to horrific! The humidity level had the sweat pouring from me from the warm up. Managed three intervals before I had to dispense with the singlet (vest) because of the weight!!

Two sprinters and their coach were training. The coach complimented me on moving well but then said I should drop my shoulders to make it easier on myself! I spent the next five intervals trying to work out how your supposed to drop your shoulders! Still their presence probably made me pick things up and stay respectable. The starting 68 was a bolt from the blue and had me worried I'd blow up on number two! Concentrated on trying to keep relaxed (drop them shoulders!!) and keeping it honest over the last 100m when the lactic was really kicking in and I was struggling to maintain form. Really felt shagged and momentarily thought maybe I'd cut it down to just 8 X, but determination to see it through prevailed. I was so drenched after I had to get my shorts off and drive home in a towel!! I was glad I didn't have an accident!! 

Happy with session but God only knows how I managed to string 7.5 X 72 together last Jan. I have a long way to go. Later in the day , back up the ladder my knees gave me serious jip.

Arsenal 1 Wigan 0

Apex Corner

2.00pm 33 O C 6KM Roo 24m57

One of those days when I did listen to my body and cut the run short.
It was way too hot and too humid for running, got back and jumped straight in the pool.

Amazing how refreshing even 30 O C water can be! Was thinking of getting down the track but time got away from me, maybe tomorrow.

Party Season so far has been relatively tame for me. Declined to attend a client party during the week. First work party on Fri night at the Ship Inn was short and sweet as Natalie had a birthday party , I left at 6.00pm and also had to miss the Brisbane Cool Runners do that night!
Secretly I'm happy to have missed or skipped drinks as I do tend to go all out and I have this suspicion it might not help my running! Still there is a long way to go and I have purchased a carton of my favourite beer for the holidays = Budvar ,
THE BEST BEER in the WORLD!

Amongst the ariel photos of London I noticed this one which I didn't immediately recognise as APEX Corner Mill Hill, about 1KM from where I used to live! I used to have to negotiate this roundabout MINIMUM of twice a day! Also I used to run under/through it twice a day everyday (Out and Back) - sure looks nicer from the air than it does from the ground!

London from above at Night

Fri   5.00am  11KMRoo+Lake 45m46

Still dripping with sweat! Brisbane is becoming like Darwin with a storm every night!

Felt OK this morning

JK sent me this link which has some stunning photos of London at night. They made me feel homesick - what a beautiful city London is!

Of course the collection is made complete with a photo of the Emirates Stadium,

home of Football - The Mighty Gooners!

91% relative humidity

Thurs  5.00am   11KM  Roo+Lake  46m16

More steady stuff, just building base fitness before even consider more intensive stuff.
Have come off the Anti Inflams this week so will be interested to see how my body reacts. I'm about 67/68KG so still about 4Kg to lose before I'm at racing weight. Fabulously tough running conditions out there as always; About 22 O C and 91% relative humidity - I'm dripping!

Running Comfortably Numb

Wed 5.00am 11KM Roo+Lake 47m03

Hello.
Is there anybody in there?
Just nod if you can hear me.
Is there anyone home?

Come on, now.
I hear youre feeling down.
Well I can ease your pain,
Get you on your feet again.

Relax.
I need some information first.
Just the basic facts:
Can you show me where it hurts?

There is no pain, you are receding.
A distant ships smoke on the horizon.
You are only coming through in waves.
Your lips move but I cant hear what youre sayin.
When I was a child I had a fever.
My hands felt just like two balloons.
Now I got that feeling once again.
I cant explain, you would not understand.
This is not how I am.
I have become comfortably numb.

Ok.
Just a little pinprick. [ping]
Therell be no more --aaaaaahhhhh!
But you may feel a little sick.

Can you stand up?
I do believe its working. good.
Thatll keep you going for the show.
Come on its time to go.

There is no pain, you are receding.
A distant ships smoke on the horizon.
You are only coming through in waves.
Your lips move but I cant hear what youre sayin.
When I was a child I caught a fleeting glimpse,
Out of the corner of my eye.
I turned to look but it was gone.
I cannot put my finger on it now.
The child is grown, the dream is gone.
I have become comfortably numb.

Nic Dougal

Monday  12.00  30 O C !  11Km Bridges run 44m17

The river path off the Storey Bridge has been closed off for weeks, though I ran this course last week, having the embarrassment of turning around at the closed off section and trying to find my way back on to the path via the roads I again forgot and did the turnaround thing again and completely messed up my route back to the path = probably heat delirium!

Tuesday  6.30am   Pat Carroll 3KM Time Trial  9m 36s   2nd place  (No Cat)

Carrying on from Saturday's 5KM Time Trial, I again ventured out into competition, completely lacking the preparation I would ideally bank before racing! No long runs, no interval sessions, four weeks no training. So I had no expectations. Matty Phillips tipped me the wink before the start that young gun Nic Dougal was really on form having run 9m28 last month , so I was comfortable seeing him disappear off into the distance to run a PB 9m17 (and record a PCRG Course Record). I turned around in 4m40 (1.5KM), I deliberately refrained from doing press ups after Saturday to allow my arms the chance to give me some drive (as opposed to last Saturday)

the other encouraging thing was the lack of wind. The course was out and back with some kinks and slight elevations. I shall enjoy coming back and giving this a real bash when I'm fit. Happy to put down a mark and to be out there racing! 

Pat Carroll and all his helpers put a great deal into organising this monthly Time Trial (Race), much appreciated by all those who take part. 

It was a perfect day, warm conditions but blue blue sky, just beautiful.

My race day companions ,Geoff H ran well to dip under 11m (10m58) and 68 y.o. Erroll Holmes ('Don't call me Flynn') ran a PB 12m55!!

Chelsea 1 Arsenal 2

Pergola Satisfaction

Sun 1.00pm 30 O C 11KM Roo+Lake  44m43

After about four weeks of stripping and sanding the first of two pergolas at the front of my house I finally finished one! After canvassing many opinions about how best to treat exterior wood I finally decided not to paint, not to re varnish, not to stain but to treat with decking oil! It went on a treat, real easy , two coats and looks great!

Decking oil is cheap compared to stain and does about the same job and will be easy to maintain.

The photo is me at The Palace aged about 13 , Gola Hornet, oldest brothers (Peter) baggy shorts, London Irish singlet. I look kinda relaxed, never see me blowing out my cheeks like that these days! Looks like I'm carrying a flag but thats on the infield!

Jet or is it "Geoff" ?

Sat. 6.30am Shornecliffe 5 KM 17m35 1st (No Cat)
On the verge of taking another sojourn from training in order to get my knee right I wildly decided that a race was in order! Well I just fancied the company of other runners and doing something different so rocked up to Shornecliffe and did the monthly 5K time trial!
Conditions were always going to be tough, warmed up (!!?) with Geoff H and realised how humid it was!! Turned around and found out how windy it was!! Of course I had no race plan but as ever wanted to run as hard as I was capable. Went through 1K in 3m06 (and I still had company), 1500m in 4m48 and turnaround (2.5K) in 8m40. The 1.5K mark was the point where the humidity really started to bite, it felt like there was no air and the body combusted into sweat. No sign of a helping breeze!
At 2.5K turnaround it felt like running into a wall of wind (uncanny!),. I found it difficult going because 1)I'm unfit. 2) The push ups on Thurs were still in my arms and they ached to buggery.
So the homeward journey was a survival course , knowing that I was clear of the field didn't help, as of course I had the normal tendency to believe that I would get caught! Considering the conditions and my lack of training, I was happy enough with the effort, probably worth a minute quicker without the wind. 

Thanks to Phil Hungerford of The Run Inn for putting on the race and brecky after. = Last Sat of every Month.
Performance of the month goes to Errol Holmes.
He ran a KM interval (after 3 warm up K's) in 3m48 on an undulating course here at North Lakes.
He is 68 y.o!
The photo is me and my mates Paul & Linda (McCartney) in Barbados in about 1982 or 1983, those with a keen eye will note I'm wearing a AAA 6 Stage Road Relay Tee Shirt and sporting sun bleached hair !! (well I was in Barbados for 3 weeks!!) Click on photo for larger view - yes that really is Paul & Linda! Photo by Jet Kaye.

Keep on Training Dilemma?

Friday  5.00am  11km Roo+Lake  46m30

I struggled with today's run! I rested yesterday - had been feeling pain. I'm wondering if I need to give myself more recovery from this injury.

This morning the  knee was painful for the first few K's(!!). 

It was warm, humid and sunny and I found myself running for the shade (at between 5 and 6 in the morning!).

Yesterday I managed the following push up session;

30, 35, 30, 30, 40 

A real struggle but I enjoy the challenge and my triceps are one part of my body that appears to be functioning normally. 

I would like to work more on my abs and biceps, maybe when I've hit the 100Push Ups Goal! 

Captain Fantastic

Wed. 5.00am  11KM Roo+Lake 

Not timed again! Today my watch malfunctioned! 

Arsenal 1 Dynamo Kiev 0

Max did 40 Push Ups! 8 Years Old!

12.00 Noon 10.5Km Bridges (untimed)

Maxey is just 8 years old. I asked him to do the maximum number of push ups he could manage and this is the result. No training ,no coaching, just a kid with a smile on his face!

Last night my push up session went 25,30,25,25,50 - pleased with the 50 maximum effort!

Decided I'd try a lunch time run today in order to loosen up before I run!

Got out for 10KM Bridges but forgot my stopwatch! Bloody hot out there so I was grateful when I re entered the Botanical Gardens a nice young lady was handing free bottles of  ice cold 'Sugar Free' Powerade ! 

"Tough enough is fast enough hey? !"

Mon.  5.00am   11KM Roo+Lake  46m54

Traditional morning sluggishness plus payback from yesterdays run.

A young woman pushing a toddler in a stroller called out to me

"Tough enough is fast enough hey? !" - What does that mean?

I was so flummoxed all I could do in response was say  "Hey! Yeah!" !!

Kiwis Win Kiwis Lose

Sun  2.00pm  26 O C  11KM  Roo+Lake 42m17

Really pushed it today!! Temp quite cool but very windy, Hard work when running into the wind and then I kept up the effort when I had the benefit of the wind. I'm pleased with the effort and feel perhaps I'm getting some form back.

Last night's results showed what a funny old world sport can be, the greatest team in the World, without doubt - The Australian Rugby League Team get beaten by the Kiwis at SunCorp and Arsenal get beat 3 -0 at Man City!!

At least business was restored to normal at the Gabba ( Australia beat NZ Black Caps by 149 runs ).

Man City 3 Arsenal 0

Gotta Move Your Feet...- Turbofunk

Sat. 9.00am 28 O C!! 11KM Roo+Lake 43m51

Because I'm unfit this heat and humidity is killing me!

Tonight thankfully the humidity has dropped away and its quite pleasant should make conditions ideal for the Rugby League World Cup V's The Kiwis from SunCorp Stadium Brissey.

The photo is one I took on Friday from the Goodwill Bridge. Right in the centre of the photo is a relatively low rise building that gaps a road beneath. My office desk looks out from left hand side of that gap! Aint Brissey beautiful?

Relative Humidity 90%

5.00am  20 o C/90%Relative humidity 11KM Roo+Lake  44m15

As the time suggests I pushed it a little at times through this mornings humid run.

Disco Fever or lightning over North Lakes?

Thurs 5.00am 18.5 O C Officially the coldest time of day! 11KM Roo+Lake 45m56

I spoke too soon about the rain stopping! we had yet another storm last night ! third on the trot!

We got off lightly only 35mm in my gauge but parts of Brissey got 200mm in one night !! Some areas are officially declared 'Disaster Areas' following Sunday's storms and last nights rain effects were much more widely felt! Really really humid today and yet another massive storm occurring right now, anyone would think this was Darwin!

I believe its the anti inflams that are allowing me to run relatively freely at the moment, I take half of one in the evening before bed and half in the morning. I might be on the road again ! - but for how long!!??

I'm off to empty the rain gauge before it overflows!! In the meantime here is 10seconds of lightning over North Lakes or Disco Fever?

Dave is On the Road Again

Wed 5.00am 11KM Roo+Lake 46m21

It actually stopped raining long enough to get out for a run in the sun!

Humid conditions were to be expected when you consider 107mm of rain has fallen at our place since Sunday eve!

I felt OK with normal morning sluggishness and knee 'lingering'!

Last night I got up to 55 Push Ups in one set!

More Whiskey in the Jar

It's been raining for two days straight in the Sunshine State!

No running, so here is a photo of my mate Jeff and his boys from earlier this year.

Leo is now taller then his dad! Jeff ran 800m in 1m49s and 1500m in 3m48s.

One day I regretfully  paced him to a quicker 3000m time than me 8m20s !

These days he keeps fit by coaching his kids football team and running maybe once a week.

If he set his mind to it, he is one 'EX' ATHLETE that could make a MEGA splash in Masters competition. 

The 2007 M45 World Masters Championship in Italy was won in 2m02 , I believe Jeff could STILL run sub 2Mins! This years M45 World Rankings are led by the incomparable Tony (forever) Young  [USA] at 1m56.9, 2nd place is 1m58.73 (John Hinton [USA] and third Mark Kirk (GBR) 1m58.8.

Jeff is 48 years old, so he'd be giving some years away to the recently turned M45's.

I've tried all the cajoling I can think of but to date cant get him back into it! 

I was listening to the many different versions today and I'd rank No.1 Thin Lizzy, No.2 The Dubliners, = No.3 U2  & Metallica!

The lyrics give me a sense of Waltzing Matilda!

Whiskey in the Jar

Sun 9.00am  27 O C (Humid) 11KM Roo+Lake 45m33

Tried my best just to run easy. Difficult conditions!

I was looking for the Boys are Back in Town but happened across Whiskey in the Jar! Hadn't heard it for 20 years (!-?), sent shivers down my back and brought tears to my eyes = Memories of childhood, and my heritage. Loved Phil Lynott!

Arsenal 0 Aston Villa 2 (!)

As I was goin over the cork and kerry mountains
I saw captain farrell and his money he was countin
I first produced my pistol and then produced my rapier
I said stand and deliver or the devil he may take ya

Musha ring dum a doo dum a da
Whack for my daddy-o
Whack for my daddy-o
Theres whiskey in the jar-o

I took all of his money and it was a pretty penny
I took all of his money and I brought it home to molly
She swore that shed love me, never would she leave me
But the devil take that woman for you know she tricked me easy

Being drunk and weary I went to mollys chamber
Takin my money with me and I never knew the danger
For about six or maybe seven in walked captain farrell
I jumped up, fired off my pistols and I shot him with both barrels

Now some men like the fishin and some men like the fowlin
And some men like ta hear a cannon ball a roarin
Me I like sleepin specially in my mollys chamber
But here I am in prison, here I am with a ball and chain yeah

Hot & Humid

Sat  3.00pm (30 O C)  11KM Roo+Lake 44m50

Surprisingly quick time considering it was so tough going! Had spent 4 hours this morning on the ongoing saga that is me up a ladder rubbing down/ sanding/burning off varnish from the first of two (!) pergolas out the front of my house. Standing on the ladder never seems to do the knee much good as I suppose it is in a continual state of stress. Still showered then hit the road felt OK though knee was lingering, it was hard going, with lack of fitness and weight gain over last three months. Contributing was the heat and humidity. I got back and iced up my knees, my son Max said my head was red!! I was tempted with jumping straight in the pool but the application of the ice pack took priority and after 15mins I was cool and no longer desirous of a swim.

At the moment I'm about 68KG !(66KG after run today) this is in stark contrast to earlier in the year when I'd managed to get down to 62KG. The lack of training and continuance of a diet that would satisfy someone deep into marathon training has stacked at least 4KG on my waist!

I'm still attempting the 100 Push Up challenge though my 'training' has stalled on week three ! I did the equivalent of a time trial to see where I've got to i.e. I did a set of maximum 'good form' Push Ups = 45 which is a small improvement from my starting position (no training, which was 35). 

My current session consists of ; 

X 22, 2 mins rest , 

X 30, 2 mins rest, 

X 20 2mins rest, 

X 20 2 mins rest,

X Max - I did 33!

Made no difference to my triceps/biceps - they are still skinny as!

There She Goes - The La's

Thurs 5.00am 6KM Roo 25m07

Yes I know ! Really pushing the boat out = two days on the trot! - Cant hold myself back.

Tom H. Well done last night, great performance 5.6KM 17m23  5th !

An Inconvenient Truth

Wed 5.00am 6KM Roo 25m46s

After Sunday's "comeback" my recovery was the expected resumption soreness! Painful quads but Knee and Achilles felt OK!! Grounds for optimism.

Needed to recover a few days and got out this morning. The Achilles was fine the knee was inconvenient - still lingering in the background! Not exactly painful but there. I guess I should not expect it (tendinitis) to disappear overnight (well I've had it since June/July). My plan is to continue a very light training program and see what the reaction in the knee is.

Photo shows Robert Spilling breaking my unbeaten streak! It's me in long sleeve black top in background! I love the effort the guy puts in = great determination to beat off the youngster on his shoulder and race all the way to the line! (wish I knew he was there!)

Aresnal(Youth) 3 Wigan 0 with 15 mins to go!

Grant Hackett

6KM Roo 24m05


I attended a Property Conference at Conrad Jupiters on Friday/ Saturday.
Guest 'Motivational' speaker on Sat Morning was Grant. I'd been looking forward to hear what he'd got to say for weeks. I wasn't disappointed. In front of 700 he was relaxed , funny, incisive, motivational and a fantastic ambassador for Sport , for Australia, for swimming. He talked about how he got started in the sport, his early rivalry with Kieran Perkins , his three Olympics, Bejing in some detail, his diet, his training and some of the 'stuff' about Olympics like japes on the plane on the way home, the Dining Hall experience. What a smart guy Grant is, totally unscripted and talked for 45mins.

I couldn't sit around any longer so today I got out for a steady 6KM to see how my body would react!
I didn't even think about the Achilles so touch wood that is OK now. With the knee I was aware of the area that has been a problem but I wasn't in any pain. Got back and iced it and really it will be about the reaction to the run more than the run itself. Though I was very rusty I moved through the first K in about 4mins which surprised me.
Finished off 6KM Roo in 24m05.

David S. - good to hear from you! Thanks for your comments - hope to see you around the SSCCC next year!

Arsenal 2 Man U 1

I like to move it!

ahh I can be so silly.
We had a great night on Saturday/Halloween Party. We didn't dress up and that made us look the odd ones out as all the blokes seemed to get kitted up in their wives gear and all the girls - well they just looked scary!
An Eighties compilation CD was playing and we had a 'pop quiz' contest to name the artist and the track. My voice was very sore Sunday from screaming out the answers. I trounced Ian Laslett [score was 28 - 12] however to be fair Ian was a little bit tipsy!!
Not the sort of be behaviour you'd expect from a guy wanting to get the most out of whatever peak physical fitness his body will give him, but fair enough to let your hair down on an enforced break.
Just for the record this song was originally by Real to Real and released in about 1994. There are a hundred covers of it and I just chose this one.
Lily fell and broke her arm! Second time! She's only five but she is such a tough kid!

Photos; Natalie & Jane, Lily, Max, Kate, - & Cathy & Nadine spotted when we were out walking the dog!

Stoke 2 Arsenal 1 (!) doesnt hurt me anymore!

I Want to Run

When Oliver was about three years old I used to pick him up and hold him as if he were a guitar and I'd play air guitar with him and dance around the room to this song.
Lots or running going on around the World today, Sydney Striders 10K at hilly Lane Cove Park in Sydney Tommy H running 33m42 David K 35m40 . I'll also add to the congrats deserved to David C (Uncle Dave) in taking out the series and running 32m30.

The Pan Pacific Games on the Gold Coast - Hot and windy for a 5000m ; results Brendan Whelan M30 16m4x, Ronnie Peters M55 16m 58 (for an age graded 88%!!) Shawn Claydon M40 17m30 Andy Clowes M45 18m.

This Arvo the Noosa Bolt 5K should be a competitive afair. Tomorrow NY Marathon Tommy Bedford has given it a good write up on his blog. Big Up Paula!

With the body feeling close to OK, I'm doing my best not to get out and run, in an effort to just give it a few days pain free before resuming. I should start with some cross training - cycling and rowing before I start running again.