Orchard run

I got out here around 7:15am and not a car in sight. I felt pretty buggered before I even got running. I think the 12 beers last night didn't help!
Went what I thought was a steady pace but by the time I got up the top of the hill I had sweat dripping off me. Got to the roundabout in 35min and the intersection in 53min. I almost turned around here but thought bugger it i"ll keep moving forward. Got to the green sign in 1hr3min and the road in 1hr23min
The run back was really tough! I found the downhills hard and it was pretty bloody hot too!
I had to stop about 3 times in total just to regather myself

The car at the end was a much welcome sight!
Ran it in 2hrs41min all up

Thurs to Sat

Well I seem to be back into the swing of things. The legs are feeling good again

Managed to run 10k on Thurs in a little over 48min
Fri I did another 10k but this time a slow 55min
And Sat I ran with the trotters. We ran the round dve. About 12k n 55min
So all going good so far

Post GNW

Well after 3 days I think I'm coming back to normal. The last few days have been tough to say the least! My legs have been so tired and been feeling like they just need a massive stretch! My feet have been puffed up and have massive cankles!
After the race we (Denise and I)made our way to Nelsons Bay for a bit of a break

All Ive done is eat, drink beer and chill out by the pool. Oh we did go on a dolphin cruise and play a bit of pool :)

Today being Wed we got back home. Swelling in the feet has gone down and I managed a 1k swim then did 5k on a treadmill in a little over 25min. Legs were pretty good but did feel tired

Lets see how I go tomorrow

GNW 100mile (107.9miles).....a long long race!

What a weekend and what a race! So much goes into an event like this and that's what make it such a big part of your life.

I guess it all starts on Friday. For me it was an easy 8k run. I've always found going for a bit of a run the day before a race helps and hey......if i can't run the day after doing a slow 8k then I'm not ready to tackle 175k!

We stayed up at my Mums place as she lives about 15min from the start line.
The Friday night was a get together of about 70 people for dinner. That was great catching up with some people i haven't seem in a while

Tried to get an early night but knowing i have to do this race in the morning made sleeping something that just wasn't going to happen. I think i got about 1hr sleep. 3am comes and its time to get up.
First thing i need is breakfast. Just a couple pieces of toast. I don't want to eat too much as the last thing i need to worry about out in the bush running is stomach cramps and needing to find a toilet.
Next was make sure I've got all my gear ready and packing all the food.

We got to the start just after 4:30am. After checking and weighing in i went back to the car to shut my eyes. The lack of sleep was also sinking in. 5:30am we all gather around and listen to Dave to hear the briefing before we all make our way to the start line all looking fresh and excited! How things look different at the end!

Now i decided just to run my own race and not worry about how fast everybody else will go at the start. I think i had about 12 runners in front of me for the first 6km of road then it was on the trail and i had another runner past me there. He had a green band on (green band for 100miles and orange band for 100km) I just watched him run those early hills thinking I'll catch him soon enough.
Getting to Freemans drive and crossing the road in about 1hr26min I'm thinking I've maybe gone too fast but I'm feeling good so i just stick with my pace. I catch up to the guy who past me just after crossing the road and also Shona (she was in the 100km) I'm watching still running the hills and asked if they have been on this course before. They both tell me they haven't so i told them they might just want to walk some of these hills.
After running with Shona for a while she decided to take off while i kept my steady pace. Next thing i know I'm in the rain forest slowly making my way through. The guy who was running all those early hills caught up to me here but 10 min later he dropped off.
After 3hrs26min I make it to the first checkpoint.
Denise was awesome. She had all the food out all ready for me. She tells me I'm in 8th place. A few min later I'm gone again.
About 20min later i catch up to Shona again but she soon dropped off. The rest of the way to checkpoint 2 I'm all on my own. I got through that section in about 2hrs20min. I get my weight checked here and I've lost just over 1kg. Still in 8th place i head off again.
It wasn't long and i pass another 100mile runner then a 100km runner. Next thing I'm starting those hills again. I'm quite surprised how good i feel going up them. Crossing watagans creek i pass Dave waugh then make my way up the next big hill. Got to the top of that still feeling good but was glad to be up there. Checkpoint 3 came soon after and I'm now in 6th place.
I found the climb out of the basin a bit tough but after running 85km i think that's normal!
The rest of this section us pretty easy going and before i know it I'm on the road section 10KM away from Yarramalong. It was here i pass another victim of running hard too early and i then plod along making my way to checkpoint 4 (103km) 3km to go I catch up to levi and we ran in there together.
I get my weight checked again but this time i put on 200grams. About 7min later I'm off again but notice water leaking from my pack. I turn back and luckly i had 2 water bladders so Denise changed that for me and I'm off again.

Not long into it and levi and his pacer catch up to me. I let them pass and walk run the bumble hill section. 15min later i catch up to them again. We run together for quite a while but they slowly dropped off and next thing i know I'm on my own again getting to Somserby for checkpoint 5. The climb to Somserby was tough but still felt great at the checkpoint. I change my shoes here and leave in 4th spot.
Next section wasn't too bad until about 1km from checkpoint 6. That's when i went through my first real bad patch. I get there and for the first time i have trouble eating and drinking. I tell Denise its getting tough. Levi came in about 4min after me

I leave the checkpoint still in 4th but knew Levi would catch me.
I manage to run until the suspension bridge then he caught me.
The rest of the race was the most challenging thing I've ever done.
I went through stages of bring able to shuffle to almost dry reaching. I could no longer stomach anymore food and had trouble keeping water down. Then the next thing i felt on top of the world like nothing could stop me.
Soon enough though i really started to chafe from having the pack on for so long that i couldn't run. My legs were coming good but was reduced to power walking. About 3km to and i found if i just shuffle without letting the pack bounce too much i could kinda run to the finish.
I got to the lookout just before Patonga had a look behind me and couldn't see a runner in sight. I knew now i was going to get 5th spot and I WAS GOING TO MAKE IT!
The last section leading to the beach was just sensational. Running on the beach to the finish line was just priceless. I reached the finish pole collapsed on my kness kissed that pole got that medal around my head and felt on top of the world!

I finished in 24hrs28min in 5th place

A true ultra experience!

Tuesday - 4 days to go!

Went out for a lunch time run. Around 34deg. Quite hot and humid. Its spose to be cooler this weekend but it was only going to be 30deg today. 4deg hotter so really who knows what it will be come Sat.
Ran 10k doing 4x5min at a moderate pace with a 5min recovery. Total for the 10k was 42:52
Left achillies slightly tight but other than that I felt great. The heat didn't bother me too much but I could feel it

I then made my way to the gym and got in the steamroom.

I'll take it easy now until Sat

175km. I can do this thing!

Somersby to Girrakool

Had Sharon pick me up and we met Gary & Suzy at Girrakool around 6am. We then got in Suzy's car and made our way to Somersby shop. Sunny warm morning for this run. Steady pace most of the way. The first part of the trail Sharon took the lead. I rolled my ankle not far into the run. Just kept running and it came good.
It wasn't long and I was now leading to the end followed by Sharon then Suzy then Gary.
Got to mooney creek in around 1hr10min and to Mooney Bridge in 1hr47min.
Finished in 2hr26min

I was really happy with how everything felt
I guess around 22 or 23km in total

Trotter...Crommety hill

Felt good again this morning. Started off steady and just picked up the pace once we got to Wambie shops. Ran pretty hard up the hill but Mick came screaming past me! Ian was just behind me at the top. I wanted to push hard down the hill to see if I had any tight spots that I need to focus on for next week. Only my left hammy was tight but still felt ok. Ran back along the road making it 14.6k done in 1hr2min (4:15/km)
Very happy

Friday easy day

Went for an easy 10k from Terrigal to Wamberal and back. I was really happy with how my legs felt. Felt like I had a spring in my legs. I guess It took just over 45min.

Later I met Denise in the gym so I thought I'd do a bit of hill walking on the treadmill. Walked 3km building up to 7km/hr and slowly going to a 15deg incline. That was pretty tough! Then ran easy for 1km. Got in the steamroom for a bit after that

Thurs Rumbalara run

Raining when I got running. Just ran about 13 or 14k doing the rumbalara course. Felt pretty good with no real niggles

Wednesday....10days to go

Ran a comfy 12k from Trrigal to Forries and back. Legs felt good. I thought they would be stuffed

Melbourne cup day

Felt tired when I woke up. Went for a slow 10k to start the morning. Then I went to the gym for the steamroom

Later I did 3k race night at Mingara. Quite a big turn out. Warmed up with Baz and Clarke doing Hansens. The race was pretty quick (for my standards at the moment) Still very much lacking speed but I'm getting back there. Just can't hold a fast pace for too long. I guess on 7weeks back running and only been doing speed work for 3 or 4 weeks does that to you.
Went through 1km in 3:20, 2km in 6:55 and 3km in 10:27.
I really struggled on the last 1.2km. Just managed to hold Jess off
Finished with a 2km warmdown
13km done tonight

23km all up today

31st Oct...Mondays swim

No running for me today. Just a nice 3k swim down at WoyWoy pool. Took about 56min. Stopped every 5-10 laps to break it up a bit

Rumbalara 16km

Well I was slightly seedy after going to Mark & Tara's wedding last night and with the alarm going about 5hrs after I gone to bed I was also quite tired!
I had no plans in racing this event as its too close to GNW. I just wanted a hard long run. Weather was warm but very humid. Started off running with Suzy but she dropped off by the time I got up the stairs. Was feeling great except for the coronas from last nght that were still in my body! Found the stairs/hills after seymor ponds tough going and even walked a couple....(gnw mode)
Somewhere on the way back Matt Robbie comes flying past me. He started 10min late. All up finished in 1hr25min and about 40sec
Happy with it and how my muscles felt

With a 3k warmup and 2k warmdown 21km all up

Trotters Charles Kay 10k

My goal today was to start around mid pack/back of back, start easy then just see how many other runners I could catch.
Went as planned and alot of other runners had an easy race planned as well I think because of Rumbalara tomorrow. For the first k I chatted with Tom, then for the second I ran with Wayne. Aboud 3.5k I caught up to Joe and about 4 or 5 other runners. I then started to run a bit faster. I could hear Joe hanging on to me but by 500m down the road he dropped off. I got to Charle Kay feeling quite good. Think I was there around 31min. Then I slowed down quite a bit getting to the tp. Next thing I'm flying down the hill then saw Mick at the school and he said I was 2nd. I was sure there must've been 4 other runners at least in front. (later I found out Mick & Mark Dunlop wern't doing the whole thing and the other guy Mark got lost)
Finished in 2nd place in 42:01

Had better years!

Well what a pretty bad yr running wise. I've been bad with the blogging as my running has been bad to me
First half of the yr I suffered osteitis pubis and a sportmans hernia. 5 months of no running from Jan to May
Finally getting back into the running from may and got through North Face 100km with 2 weeks of training then by mid June I was feeling all run fit again.
26th June I go in Woodford to Glenbrook. 25km in the Bue mtns and of all things my L5/s1 disc got inflammation in it and compressed on my sciatic nerve. The most painful 2 weeks of my life.
2 weeks of hardly being able to take a step on my right leg without a stabbing hot poker feeling pain shooting up my back
Week 3 I was able to walk with a limp but painful sharp hot poker stabbing pain
Week 4 was the same as week 3
Week 5 I was able to get on the exercise bike in the gym
Week 6 I ran on the treadmill at 7min k pace for about 6km
Week 7 I was able to plod outside but a painful back still
Week 8 I have a go at 10k and managed to do it in 48min, Did a run up Kincumber mtn and a trotters run. (the trotters run flared my back up again)

Well Its now the end of October and I've been back running for about 6 weeks. The pain in the back has pretty much gone. No more nerve pain from the damn sciatica and all is looking rosy.

I've managed to complete quite a few long runs as I've entered the GNW100 miler. I've also managed to run all of the 100mile course.
2weeks ago did relay for life. 2 days before the event I set a goal of running 100km. The night of that I was going great until 45km then started to get stomach cramps. I stopped at 52km and since we camped there I went to bed then got up about 6am and felt pretty good so at 6:30am I decided to get going again. I got another 38km in so 90km all up. Out of that run I pulled up with really tight hamstrings and achillies. I had to have the next 3 days off running because the hamstring was so sore. Back running again on the Thurs but still with tight hamstrings.

The next big run was the following weekend when I got up and ran trotters sat morning then went for an easy 24km bike ride then a 2km swim then after having a 90min sleep I went to Yarramalong where I met up with Levi, Rob and another runner at Midnight and we made our way to Patonga.
Most of the run I was running on my own. I arrived at Patonga at 8:20am. Felt really good until the last 5km. Still felt good at the end but was glad to be finished

Well that was last weekend and since then I've done
Tues - am easy 10k, pm - 4 x 1mile repeats in 6:31, 6:17, 6:09 and 5;54. That was done at adcock park. I guess I got around 12.5km done all up

Wed - am easy 12k, pm easy 10k

Thurs - Moderate run from Terrigal to Kincumber mtn and back. Just over 16km in 1:21 - tough run

Fri - easy 12km

So folks thats where I'm at

Easy Friday

Very slow and comfortable 12k from Terrigal to Forries & back. Cold morning being 3deg

Thurs

Just a steady run getting around 17k done in 1hr28min or around 5:13/km
Felt pretty good but left knee was a bit sore. Ran from home at Terrigal to Erina/Springfield then back
Later on I went into the steamroom & sauna

I'm back!

Well at least I hope I'm back. So far so good. Since I last blogged away I've managed to complete TNF100 in 13hrs36min, done the State 10k in just over 39min...that was hard! and have raced the bay2bay in 46:05.
The main reason I haven't been blogging is my computer had crashed. It's been like that since March and I'm quite enjoying not having it. I can check what I need to with my phone but as far as blogging on this site goes my phone won't let me.
I'll try and get on here a couple of times a week when I get access to a computer.

So far this week I've ran twice. Tues I managed a 12k run doing 10x2min hard 1min recovery and today (Wed) I ran a steady 14.5k from home to Forries beach and back in a little over 1:06. Around4:35km pace. Great weather for it too :)
Later I was in the gym and did 10k in 44min then weights then steam room
Next race planned is this Sunday..Woodford to Glenbrook

Kinda back

Ok well it.s been a damn long time since I've blogged. Mainly couldn't be bothered since I've been injured. Started running on and off about 3 weeks ago. Only one day here and one day there. Still have signs of injury but at least now I can run. This week is the most i've done since I've stopped. Tues was 12k, wed 18k from the haven up kincumber mtn & back then another 5k in the arvo, Thurs did 10k, Fri 12k and today being Sat I ran 14.5k. Hoping tomorrow to run in Bouddi nat park and do mcmasters beach to Putty beach return. Then one day on & one day off next week until Nth Face.
I think I might still do ok as Ive got the endurace from those 4 & 5 hour bike rides and I seem to be ok if I dont run fast and since next week wont be fast I'm hoping to go ok. Either way BRING IT ON!!

Sunday...bike in the gym

Had an attempt to run on the t'mill but straight away I could feel that hernia pain so just got on the bike for 90min.
Hernia pain was with me for the day as in a light ache

Sat and sore

Woke up early and wanted to do the same run in Mt Majura as I did yesterday. Ran up to the car & pain was back so I called it quits and went back to bed

Fri

Today I was in Canberra and ran in the arvo. I could feel alot of tightness in the lower abs but felt pretty good. Ran Mt Majura for 1hr all up

Thurs

Went to the gym and felt not too bad so I ran 1k on the t'mill then could just start to feel pain so I did 20min on the bike. Had another go on the t'mill & got 3k done then back on the bike then another 1k then bike then did another 3k then had a stretch then finished with 1k. Felt ok through all that

Aust day and a painful 10k

Started off feeling ok on the run but it got quite painful as the run went on. Was still ok at 5k but the last 2k was really annoying. I'll just rest up from running now until I feel I'm right to run again. Hoping it won't take too long. Worst case it's a sports hernia (like a hernia but without the hernia bulge) and that will be surgery. So will just have to take it day by day. Still hopeful for 6ft but could be doubtful. If I feel it's getting no better in a few weeks then off to sports dr

Tues and not really a run

Went to the gym. Ran almost 1k and the hipflexor pain was annoying so I got on the bike for 10min. Then back on the t'mill for another 1k but again annoying so on the bike for a bit then ran 2k but still annoying pain. Just didn't feel like putting up with it. Could've kept running though.
I'll see tomorrow if I'll run or not

Went to the dr to see if I had a hernia and after 5hrs of waiting I got the all clear so that a relief!
I think it's just abdominal strain

Muzza's memorial run (wambie whoppers)

Struggled to get up at 5am but I did it. Had a slice of toast and a coffee then got out the door. Had pain again in the hip flexor but could still run through it. Starting to think I might need some time off running to let it heal. Got 1/2 way along Ocean view drive and met up with Ian. Ran 4.5k to Wambie Whoppers in about 23min where there were maybe 30 or 40 other runners. A great turnout!
We all stayed together until the Ridgeway Hill then we split up. I was running with the front group up the hill but with the hip flexor still feeling tight & sore I backed off. Coming down the hill there was a drink stop with sports drink, lollies & cans of softdrink. I had all! By now my hipflexor was doing ok so I picked up the pace and soon caught Mark Dunlop, Thomas & Wayne.
Got to the end in 1hr42min30sec. We then all chatted & I managed to get down 2 beers which went down smooth then ran the 4.5km back home in 41min30sec. Hipflexor was good on the way home but could still feel it

All up today just over 29k in about 2hrs27min

Sat Trotters Muzza's run

Around 16.5k this one. Hipflexor was pretty good. Could feel it the whole way but had no problem running on it. Only bits were hard on it was the hill before you go into the ponds.
Ran with Baz & Ian for most of the run. Finished in around 1hr14min (4:29/km)
I was pretty happy with that effort with it only being 13days after doing Narrabeen

The swim at the end was gold!

Friday

Took it easy. Again left hipflexor was tight and slightly sore but much better than yesterday.
Just ran easy 10k in 49:29. Ran the first 5k in 25:26 and back in 24:03

Thurs

Again left hip flexor pain! Anyway still got a 19.2k run from home to Crackneck and back done in 1:42 (5:18/k)

Wed

Again 2 runs. First I just did a moderate 10k on the t'mill. Left hipflexor was really tight & sore but felt better as I got running. Still had pain in it for the day.

Second run I decided to stick to the Haven and run on the oval. Hip flexor was tight and slightly sore but again got better as I got into the run. Ran 10k in 47min.
Weird thing after that run hip flexor pain totaly went away

20k done today

Good Tuesday!

Did 2 runs. First up I just did an easy 10k in just over 50min. That was done on the t'mill

Later I went to Adcock and started with 3x1mile for the warmup. We then did 4x100m then 2 sets of 4x300m with a 100m walk recovery done in 55, 55, 55, 55 then in the second set in 56,56,57 & 58. Then 3x100m and finishing with a 1mile warmdown

Around 20.5k done all up today

Sunday and slow long run

Got out running just after 5am. (have a busy day) Ran a slow 23k in 2hrs6min (5:28/km). Only pain I could feel were in my quads but they wern't too bad. I did stop alot of times to stretch them out though and to also have a break. I found the humidity the killer today. Ran from Terrigal to Shellys beach and back.
We spent the rest of the day down at Luna park and I noticed my knee getting sore as the day time being on my feet went on

Painful trotters run

Damn that had hard. It was one of those stupid really hilly runs all over Terrigal! I started off ok but by 10min my quads and calves were really sore on any downhill. I even walked down Hastings. 10.5k in 59min
Later we went to the shark & ray centre and I spent 2hrs in a wetsuit in the water & I think it was great recovery as I felt heaps better after that!

Fri and running again

Went to the gym to see how I'd go running on the t'mill. I like to start back up on the t'mill so if I do feel any injuries I can just get off and get on the bike. Also you don't se as many muscles so it makes a good recovery.
Ran 6k easy in 32:32. Felt like hard work! Could feel a few tight & sore spots but overall pretty good. After that I got in the steam room for a bit. Back to the gym in the arvo to do a cycle class. That was hard too but no pain except for a tight left quad. Again got in the steam room for a bit after

Day 3

Much better today. Still injury pain in knee and just as much swelling in the foot but the calf isn't as bad and I can walk up & down stairs with only a bit of pain. The knee pain was still bad in the morning but got much better as the day went on

Post narrabeen day 2

Well feeling heaps better today. Muscles are still stiff and sore but can now walk up & down stairs. Injuried pain in left knee that I think will take a while to heal. I think the left calf and foot will be good by the end of the week. Still got quite a bit of swelling on right foot

Post Narrabeen Day 1

Well I must say I do feel alot better today. Yesterday was painful. Every muscle ached all day. Today I wasn't aching at rest but sore if I moved. At least today I could put up with the pain.
The injury pain compared to just "normal pain after running 123km" is starting to show. I couldn't tell the difference yesterday. Left knee on the medial side feels injured could be ligament, right calf that was almost cramping feels like it has a bit of a tear & the top of my right foot is sore & swollen. I managed to get to the gym for the steam room for 15min today which helped and taking some ibuprofen.
All I can do now is do what I do well & recover. No plans for running for a while. Like after every big race/run I'll start again when my body tells me to. The weekend would be good though!

Narrabeen All Nighter!...12hrs tough hrs

Well home after a friggin tough race! Running on flat bike bath/concrete for 12hrs really smashes the shit out of every muscle you have in your body!
Ok no hope on getting the record for me. I have respect for that run.
We got down to Narrabeen about 4pm with a blue sky. We pitched up 3 tents for the family.
I had Charlie & Jono crewing for me but my girls were such great helpers.
We got racing right on 8pm. Plan was to go out at a comfortable pace but faster than I knew I could hold. For the first 20k I was doing in the 15min for the 3.333km laps. Then noticed I started to slow but just kept at a comfortable hard pace.
I really don't know what my splits were after 40k but kept them around 20min. Some were 24min and some were 19min.
I found the tin spaghetti worked like gold! Weather was a mixture of dry & heavy down pours.
I managed to do the whole run without walking except for going through the food stops.
Found it quite amazing that my 2 youngest girls still awake and helping out at 4:30am!
I went through alot of bad patches and good ones. On the bad ones I slowed right down and the good ones I picked the pace up.
After 50k my right calf was almost at the cramping stage. Kept it at bay with salt tablets. The no doze kept me going too.
Had a really great bit at the 100k and that last for about 1 lap then pretty much went 1lap bad next lap good until that last 50min when we ran 500m out then turned around. Tried to keep strong but then last 30min was just PAINFUL!
So in the end I got 2nd place in 123.9k.
Right now my legs are aching, in fact right now I'm aching from the sole of the foot to my eye balls.
Now thats out of the way bring on six foot :)

Thursday and almost there

A couple of days to go and still feeling good. Ran easy again. This time from Terrigal to Forries and back. 12k all up. A few tight spots still hanging around from the weekend. Will rest up now until the race on Sat night.

Wednesday and legs feeling real good!

Was tired when I got running at 6:15am. Ran from Terrigal to Wamberal and back. Nice easy 10k. Ran with Kirko for most of the run. Legs felt great but I was just tired. Plodded along but happy with no pain

Tuesday and still easy running

Again just did a t'mill run at the gym. Was really happy with how my legs felt. Recovering great from the weekends effort. Easy 10k in 53min

Recovery day

Not much done today. Just went to the gym and ran a very slow 5k on the t'mill then did another very easy 15min on the bike. Legs don't feel too bad just that darn left quad but the good news is it doesn't hurt at all running on flat. Had pain walking down stairs but thats only doms. I think I'll just do similar for the rest of the week. Really just want to keep my running fitness there and avoid all hills

Around the Bay

So early this run! Alarm had the nerve to wake me up at 4am. Other than my left quad being sore I felt ok. Would've liked to keeped on sleeping but I know I'd have the shits with myself later on. So got up and made my way to Gosford pool. Not too sure how many runners turned up but there were a quite a bit. Again like yesterday I didn't want to push my legs too hard.
I just run easy staying back with Sharon for a bit, then slowly made my way up to James Moran & Steve Guest. A bit further along I caught Adrian & Wayne then was on my own. Coming down the hill into Kincumber Adrian came flying past me. A man on some kind of mission. Tempting to go with him but I kept back. Wayne then caught back up to me but soon faded. Coming to Frost reserve in 48min I stopped for about 1min to have some coke. I was now on my own for just about the whole run. I could see some other runners ahead every so often but they were about 2min away. Got to the bridge at WoyWoy in 2hrs5min and still flt in good shape so I set myself a goal to finish in under 3hrs. The next runner I caught was Thomas at Point Claire. We ran together for a bit but he to soon faded. My feet were starting to hurt on the last 4k and wanted to change my shoes but other than that i felt quite strong.
Finished in 2hrs57min58sec by my watch but I guess they will get me down at 2hrs58min
Legs got quite sore when I stopped but while I was running I felt good
After some breakfast & a couple of hours rest I went to the gym to use the foam roller and roll out my left quad and get in the steamroom which has helped alot

Beyond the black stump

Hot out there today. I didn't want to push myself too hard so just cruised along at a moderate pace. Got to the ferry just as it was arriving. Good to have a little break on it. The climb out wasn't too bad & I ran with some other guy for a few km's. It was the rocky down hill bit to the castle where I just walked & let everyone pass. I didn't want to smash my legs or twist an ankle with Narrabeen only next week. I stopped and took some pic's at the castle then made my way back up the hill. Found that all good. Got to the road going back to the ferry and ran this bit hard hoping I would make it before the ferry left. Think I missed it by about 2min so had to wait for it. Lost about 7min there but I wasn't at all bothered. The next climb just killed me! Here i am trying not to smash my legs so I slowed down getting up this friggin mountain! By now the sun was blaring right on me & started to feel sick. No idea how long it took to get to the top but felt like ages. There was an esky full of ice & soft drink at the top. I stopped here for about 5 or 6min and chatted to nat, Mick & neil. I then got going again. Felt good again. Got to the road section and there was Darrell with an icypole! That was GOLD! Bit further along some lady hosed me down & I felt back to normal again. Just cruised to the finish feeling good. Very tired but felt good. Took 3hrs32min for this run