Deviation Drama

Today Total: 38.4k
Week Total: 56.4k
Month Total: 103.4k
Year Total: 365.4k

LOL - well today was a day I won't forget in a hurry.

Turned up to Black Range to find Kai Li and Vurt already there. Inekuips and Funrunner's tent was there but no car so they were off doing the water drop - ok great.

It didn't take the IQ of a Mensa member to work out all was not as it should when Ine and FR came ambling UP out of the Deviation on foot...

Having been a tad geographically challenged the girls had mistaken the Deviation for Black Range but had literally gone past the point of no return in the Ford Mondeo and could neither proceed nor retreat.

Go Girl also arrived and together with her we lads walked in to have a go at it ourselves to no avail - oh well - we're here for a run let's sort it out later...

By this stage Horrie, Will and Milov had turned up and we got away by about 8.25 in foggy, misty conditions. Ine and I took up tail end charlie posi with the others disappearing wraith like into the mist.

We arrived at Pluvio in about 54 min where the others had already completed a water drop and were waiting for us to arrive. After making our own drops we were ready for the Pluvio plunge.

I had a rush of blood to the head and charged off fanging it in slippy, slidey wet conditions all the way to the bottom of the first drop where we all kind of came together(ish) again through Allum Ck and Little River and then on the climb to Mini Mini - with the uphill merchants - namely Kai Li, Go Girl and FR showing their skill by running.

Plunge time again and we pretty much all gave it a nudge to get down to the Coxs (19.2k) in 1.56 from the start. All made it within a few seconds of each other except for poor Will who had been bailed up by a black snake that the rest of us had somehow missed!?!

A quick stop for a munch and water resup and we were off again. Ine and I very quickly falling into last posi bringing up the rear. We walked all of the ups - only running down from Mini Mini and the flat through the creek area.

We probably bludged a bit taking 1.59 to reach the top of Pluvio but we were very comfortable and we were soon running along Black Range. We ran strongly on the downs, flats and gentle ups and walked the steeper ups keeping a steady 7.33 per km pace to give us a sprint finish back to the campground in a final split of 68 minutes and a total time of 5 hours and 3 minutes for the 38.4k.

I was well pleased with this given the awful week I've had - given I was tired to start, have been fighting off a cold and had full loads in the camelbak - today has left me confident of going sub 6 hours on race day - the question is by how much?

Now for the drama.....

The others had enlisted the assistance of "Ranger Bob" to winch FR's car out. FR was not overly confident of driving and asked me if I'd mind - of course I didn't - so I saddled up with Ranger Bob and headed into the Deviation.

When we arrived at the car Ranger Bob took a look and suggested we drive out through the Deviation - ahem - I suggested that I wasn't so sure (as any Six Footer will know) as the second hill (alias the cliff) - not to put too fine a point on it - is a tad steep.

But Ranger Bob wasn't having a bar of it - he had the 4WD and the winch and it was his way or the highway - after all he "had been through it a couple of weeks ago and it was fine". Thinking - "oh well maybe it was graded or something since I was here in January" I agreed.

I should have stuck my digs.

Sure enough a third of the way up the "cliff" the Mondeo had enough and there was no way I was going to reverse back down that sucker. So nothing for it but to winch onwards and upwards - on our 3rd winch leg Murphy lent a hand and the winch jammed - great! With much stuffing around and lacerations from steel wire rope (ok so I exaggerated a bit - 1 laceration to my thumb) we freed the winch and recommenced operations.

I can't begin to describe the anxiety one feels sitting in the drivers seat of a Mondeo being hauled up the "cliff" trying hard not to look over the edge or think about snapping steel wire ropes - ahem, ahem.

Anyhoo we finally got out and I drove back to the girls - drama over? - not on your Nellie - just prior to arriving back at the campground Murphy once again put his hand up and dealt out a flat tyre - bloody hell!

I opted to just creep the last 400m on the flat and Ine and I changed the tyre there and I was eventually able to bid the girls farewell.

What a top day :-)

Tempo

Today Total: 10k
Week Total: 18k
Month Total: 65k
Year Total: 327k

I didn't want to completely give up on doing some speedwork this week so I ran 5k at tempo(ish) pace in 26.25 @ 5.17 av

Dawdled home feeling pretty awful - will rest up tomorrow to try and freshen up for a big run on Sunday.

I've had better weeks.

Having lunch tomorrow with Miners_Run who is visiting the big smoke - so that might brighten me up :-)

Grey Nudie Run

Today Total: 8k
Week Total: 8k
Month Total: 55k
Year Total: 317k

With no Garmin it was back to runnin semi-nekid with an old fashion wristwatch -hehehe of course anyone who knows my fetish for gadgets knows that even my "old fashion wristwatch" would be no such thing :-)

Still it was a bit weird not having instant pacing info to hand - never mind - much to my surprise my legs aren't symbiotically connected to the Garmin as I suspected and can actually function without it - I mean who'da thunked it?

I've had an rare attack of the blahs (not to be confused with my rare attack of the grumps a couple of weeks back) this week and todays run was semi-blahish - still it's done and I think I'm just about out of the blahs - so that's good :-)

A bit of a grey run really 8k in 43.30 @ 5.26 av.

Last Of The Mohicans

Well Blogger has finally caught up with me. I've managed to avoid the move to new Blogger by posting via email but unfortunately now if I want to do anything to my template I have to move.

I take some pride I've managed to hold out this long - what can I say - I hate change :-)

So if you haven't heard from me for a few days on bloglines you might want to manually re-subscribe me - or not :-)

See you all on the other side...........

Third Time Lucky?

Today Total: 31k
Week Total: 59k
Month Total: 47k
Year Total: 309k

I had Halfpenny commitments in Bathurst this weekend so I wasn't going to be able to make it to The Track for Mega Megalong Fat Ass - but as luck would have it the HP had all day Eisteddfod training from 10AM so it was still going to be possible to get a decent run in.

I managed to get away from Explorers Tree at about five to twelve and headed down into the valley. Being on my own today I was running heavy - lots of safety gear plus a full 3L's in the camelbak, a 750ml bottle to drop at Megalong Road and a 600ml hand bottle of Gatorade.

Really fanged it down the stairs going through the Nellies sign in 12.05 which is the fastest I've ever done it - I kept the pace going to the fire trail but once I hit there I backed off - I thought it prudent given the heat of the day and the weight I was carrying.

Made it to Megalong Road in 53 minutes where there were lots of CR's recovering from the Fat Ass and waiting for the stragglers to come in. I stopped to socialise, drop my bottle, take a gu and nick some of Inekuips watermelon (ta Ine).

Off and away I passed 7 or 8 stragglers till I came across Kevin Tiller and one other who were the back markers. After making sure they were good for water I again trotted off. Dunno what got into me but I was running hard which was kind of dumb given the heat.

When I went past the swing bridge I realised I was getting overheated and decided to pretty much walk the last k and a bit to the river. Even with the walk I'd made it in smack on 1.45 - happy with the time but I should have run it more evenly.

Had a good swim in the river to cool down before heading up to the tank for a re-supply of H2O. I again lingered in the water on the way back to make sure my body temp was down - CJ you will be happy to know it was a foot lower than last week :-)

On the way back Garmy Mkii died - bloody hell! Anyhoo I ran reasonably well on the flatter bits and the downs - switching back to the power walk on the ups - I was deliberately being conservative till I hit Megalong Rd as given the time of day it was unlikely I would see anyone else if I had a drama.

Once I hit Megalong Road I picked up the pace and pretty much ran all but the steepest bits to the trail before the base of the stairs. Went up the stairs nice and strongly and even managed to run up the last 57 (I counted) but my breathing was outrageous by the time I got to the hugging post.

Drank down the last of my Gatorade and ran most of the hill back to the car - very happy to have finished so strongly - no idea of the final time but I'm guessing my running time would have been around 4.15 - maybe a bit quicker.

Got home just in time with enough daylight left to do a mow-the-lawn recovery session and a quick dip in the pool.

Having done this run 3 weeks running now I will try something different for my last long run next week - maybe Deviation to Mini Mini or Coxs.

BTW got a call from the HP to say she got the lead role in this years Eisteddfod - she's pretty chuffed because she is only in Year 10. Proud and tired 2P tonight :-)

Slow Six

Today Total: 6k
Week Total: 28k
Month Total: 16k
Year Total: 278k

The gastric bug that has been doing the rounds of the extended family and my work colleagues finally paid me a visit through last night and this morning.

I rested most of the day and had an early afternoon nanna nap. I didn't feel too bad this arvo and as I won't get another chance to run until late on Sunday I decided to go for a trot.

Took the pace out very conservatively and didn't feel too bad for the first 4k - started to feel a bit dodgy by 5k and decidely yuck by the time I got home.

Feeling a bit brighter now I've had a rest, a drink and a dip in the pool so I'm glad I went. All up 6k in 35.50 @ 5.58 av

PS - I'll let him tell the story but huge congratulation to Ewen who won our bet on who would be the first back under 23 mins for 5K - well done mate.

There Must Be Some Mistake

Today Total: 10k
Week Total: 22k
Month Total: 10k
Year Total: 272k

The same bloke that writes Superflakes program has also been doing mine and today he had written in an 8k recovery run after yesterdays faster run and pulling up with slightly sore adductors on both legs.

So after work I doddled off out the door to do a 4k out and back around the foreshore - when I looked down at Garmy after about 400m I discovered I was running at about 4.55 pace - I tapped Garmy hard and rattled it around because I figured it must be broken :-)

Sure enough when I went through my first k the pace stayed pretty constant so Garmy must be working - what tha? - anyhoo I kept it going for 4k in 19.32 @ 4.53av then made a decision to back right off and still try to get the recovery my adductors were after.

I also decided to extend the run by 2k to give myself a fair chance at working out any lactic that might have built up from the fast start and finished with 6k at a more pedestrian 5.43 pace in 34.15.

Frankly I was a bit surprised by today - I seem to have passed through some kind of threshold lately and taken a leap forward - I'm not getting too excited - I've been around long enough to know that the natural order of things is that I will probably now plateau for a bit till the next leap - but it is kinda nice :-)

Getting Stronger

Today Total: 12k
Week Total: 12k
Month Total: 262k
Year Total: 262k

It looks like doing a long hilly run on the weekend followed by a couple of days off and then some short quality runs in the back half of the week is really suiting me.

I felt very strong today - again negative splitting my micro hills 12k loop (particularly pleasing because the hills are in the back 6). All up 12k in 62.32 @ 5.13av.

Got a toot at about 8.5k from my new neighbours CR's Dazza K and Aunty K - pity I wasn't wearing my CR cap  :-)

That's Better

Today Total: 31k
Week Total: 54k
Month Total: 250k
Year Total: 250k

If at first you don't succeed.....

Today was the same run that I did last week from the start of Six Foot to the Cox's River and return but what a difference a week makes.

Met up with Inekuips, Terry and Scurry at 7AM and we were off. We took the stairs a bit slower but ran the road section a bit faster to go through Megalong Road in 57 minutes again.

We met up with Rodo who was doing a variation on a theme by going up the stairs first. This came in very handy for us because he left the boot of his car open so we could pillage water and fruit on the return trip. Thanks Rodo.

Like last week, Ine again led the way down to the river plunging straight in up to her chin again giving the boys no option but to follow suit - we made it in 1.48 - a minute slower than last week.

By mutual consent we decided to return via the alternate route which is probably a bit longer,  involves a bit more up and down and cross at the swing bridge.

Once across the bridge and the running commenced in earnest I felt really strong and ran much more of the trail back to Megalong than last week. After ratting through Rodo's car we took off again determined to run as much as we could.

Again I felt really strong and my legs were full of running - though not quite strong enough to go with Terry and Scurry and I just let Ine pull me up the hill.

The stairs were a breeze compared to last week and when we hit the top I couldn't help but break into a run. It was fun. At last Ine and I made it back to the cars with a sprint finish which felt fantastic. Last week it was more like a crawl.

Even with the detour via the bridge my running time was 22 minutes faster than last week and a training course PB which was very satisfying. After the dent to the confidence last week I'm starting to feel pretty good about March 10 - bring it on.

Happy 2P :-)

PS thanks for the company guys (and the watermelon Ine)

CR 5k Challenge

Today Total: 11k
Week Total: 23k
Month Total: 219k
Year Total: 219k

An absolutely gorgeous morning out on the bay with many of the regular suspects in attendance as well as a guest star appearance by Tesso who I think runs more Sydney CR 5k's than I do :-)

Keeping the bigger picture in mind and not wanting to compromise my long run tomorrow I decided to head off on 25 minutes with Benny and Professor.

We went out at a comfortable 4.50 pace and pretty much kept that up + or - a few seconds for the first 4k. Benny started to struggle a bit around 3k and I slowly pulled ahead - Prof did the decent and hung back to keep Benny company.

With one k to go I decided I really was bludging and kicked it down a gear to 4.30 pace - feeling pretty chuffed with myself till Prof went cruising past with about 300m to go - I was tempted to go with him but bit down on the discipline till about 40m out when I hit the full on sprint ubangi for Gnomey who was taking photo's (what can I say I'm a natural born show-boater) to bring the last split in at 4.22.

So 5k in a very comfortable 23.49 - very, very happy with that.

The return trip at 5.30 pace was shared with Tesso and Blue Dog till Colin came along and whisked away the Dog - the trot back on these outings was as always the most enjoyable part of the day - it's just nice after you have had a decent hit out to share some time and stories with friendly people in a great location.

I was mildly surprised to see we finished the 10k in 52.02 - considering my last 10k TT was 51.31 just before Christmas and I was absolutely shattered afterwards - today just felt like a trot in the park by comparison.

Very happy and chirpy 2P this morning - exit whistling :-)

Finally

Today Total: 12k
Week Total: 12k
Month Total: 208k
Year Total: 208k

I pulled up really shattered after last Sunday and have felt really flat ever since. I've also had excessively tight calves (out of proportion with the rest of the bod) which is the Evil Twins way of telling me to "back off or we'll injure you ya big galoot".

So heeding their not so veiled threat I gave myself 3 full days off - but by today I was Mr Grumpy - and I mean Mr Grumpy big time. The twins still had me hobbling when I got out of bed this morning - the smart arses. Only one thing for it - time to assert control - the twins have run amok for long enough! Run time!!!

When I got home from work early I rubbed some gel into the twins which shut the little bastards up and as they were still choking on it I headed out the door for my 12k micro hill loop.

It's amazing what 3 days off will do for you - I thought I was running slowly but when I went through the first k in 5.28 I suspected I was in for a good one. I probably ran the 3rd km a bit quick in 5.03 and deliberately slowed up only exerting on the hills to keep my pace sub 5.30. Gave the last km a serve and pulled a 4.53 for the last split which was pretty satisfying.

Anyhoo - all up 12k in 64.15 @ 5.21 av. My first sub 65 min 12k training run in a good while - mood much improved :-)

Let It Go 2P

Having now had a good chance to study the topo and the satellite imagery from my "Big Day Out" run on Sunday week ago. I've concluded that the course is at least 46kms so am updating the log.

I really need to let this go now - or run it again and not hit the start/stop button to make sure.....

Sorry for the flooding on bloglines for those who have me subscribed.

Yowser!

Today Total: 31k
Week. Total: 60k
Month Total: 196k
Year Total: 196k

I've rarely suffered as much as I did today - a combination of not enough recovery from last weeks epic, a late night last night and the heat probably all contributed.

A small gathering of CR's (Jen_Runs, Inekuip, Terry, Moh & Rodo) met up for a return pilgrimage to the Coxs River and return.

Hehe me and 5 virgins - which meant I could tell all sorts of lies and tall stories and not get caught out :-)

I stuck with the lead group down the stairs but then stopped and waited for Jen & Terry - mainly because Jen was turning back at Megalong Road and this would be my only chance to have a yarn with her and partly because my legs already felt a bit iffy and I was fighting nausea.

We made a fairly companionable trio as we trotted down the fire trail nattering away and as luck would have it we caught the other three just as we reached the Megalong Road in 57mins.

We paused to bid good day to Jen and to generally sort ourselves out for the next bit.

Moh led the way onwards until it got technical and then Ine (the Downhill Demon) took over with the rest of us in tight 'line astern' formation for the 5 or so k of trail to the river. I was quietly questioning my decision to continue as I still felt a bit sick - anyhoo....

I let gravity do its thing and I fanged it down the last hill on the grass to the left of the track and led the gang to the river. I just plunged straight in and to my surprise the water quickly came up to my chest - I've never seen it so deep - indeed in mid December it was just a puddle and the river wasn't flowing at all.

I was heartened when I turned and saw Terry following suit - more wisely than I by holding his pack over his head. Ine then followed and it was quite amusing to see the water come up almost to her chin - but she never once faltered. Moh and Rodo elected to take the rocks.

I clicked Garmy once we hit where the timing mats go at 1.46 - juuuust right :-) We made our way up to the tank for a resup just as another group came sauntering down from Mini Mini.

Moh and Terry the 2 strongest of our group led the way back - I tailed off to get a stone out of my shoe. I was just in the process of catching up when zap! Something (probably a bull ant) bit me on the top of the left foot - it hurt like hell.

I quickly ripped my shoe and sock off but couldn't see anything and decided to sit put for 5 mins just on the off chance it was a spider. When no red streaks appeared I donned my footwear and headed up the hill.

This section was much more comfortable for me today (except for the nausea) than last time and I caught and passed Rodo near the last gate and the rest of the gang at Megalong Road where they where patiently waiting.

When Rodo arrived (after a short break) we headed off again. We all ran fairly strongly at first but eventually the group splintered with Moh and Terry disappearing into the distance - then me and Ine, and Rodo took up tail end charlie.

At first Ine and I would run a bit, walk a bit, but when it steepend up after the villiage we just walked - besides I had run out of water - a cardinal sin I know - but I had gone through 3L in about 12k!!! I suspect I must have started this run a bit dehydrated - it fits with the nausea and I did get a touch of the sun mowing the lawns yesterday up the lake - Oh well - it's the water in your belly not the bottle that counts :-)

By a third of the way up the stairs I was fairly gagging for a drink. I was still sweating but my right calf was threatening to cramp - I think I was still lucid - but with me it can be hard to tell :-)

I relented and Ine patiently waited while I took on board 1 1/2 L in the Camelbak from one of the creeks  (and I drank all that too before I hit the top). But the damage was done - my calves were on the verge of cramping and I told Ine to go on and that I would wait till the fluid hit my system before proceeding. I suffered badly up the last half of the stairs - even had to sit down a couple of times. Still it was fun :-)

Arrived at the gate in 4.40 (I'd done 4.27 in mid December - oh well).

Ine had some nice cold watermelon (ta Ine) for us all and by and by Rodo turned up to join the party.

A pretty tough day at the office but I'm happy to have another good 'time on feet' hitout under my belt. It was also nice to meet up with some CR's I'd not met before (and those that I have).

Thanks for the company guys :-)

Stirring The Ewen Pot

Today Total: 6k
Week Total: 29k
Month Total: 165k
Year Total: 165k

Still in recovery mode from Sunday's big day out - calves, right quad and left hammie are all still a bit sore so I've kept this weeks runs short and focussed on quality and leg speed.

I didn't want to risk a short speed session so settled on a 6k tempo instead as a fair compromise. After a trip to the beach Mrs 2P dropped me at the corner of the Old Pacific Highway and Kanagra Drive (the road into Gwandalan) and I ran home on the dirt track beside the roadway.

All up 6k in 29.22 @ 4.54 av - my first sub 5 min pace training run in a very long time - obviously the big hills I've been doing are having a positive impact on my leg speed - happy 2P :-)

Back Up The Lake

Today Total: 7k
Week Total: 23k
Month Total: 159k
Year Total: 159k

I'm back up the lake for the last few days of my holidays - so sorry I won't be able to comment on many blogs (only old blogger ones without word verification switched on).

After an afternoons boat hunting Mrs 2P dropped me off over near the Catherine Hill Bay turnoff and I ran the mildly undulating trails back through Crangan Bay.

All up 7k in 39.16 @ 5.37 av.

Play It Again Sam

Today Total: 8k
Week Total: 16k
Month Total: 152k
Year Total: 152k

Despite yesterdays easy run the leggies still have some residual soreness from the weekend. I had planned to introduce a midweek long run this week for the final lead up to Six Foot but thought it prudent to put it off.

So I headed out on exactly the same 8k loop I did yesterday - only a little bit faster. This route really does take in the best that Concord has to offer - lots of green and about 3k worth of foreshore - could just use a few more hills - which can be achieved by turning it into a 12k loop by throwing in a lap of the Concord Golf Course.

All up 8k in 43.05 @ 5.23av

Nice Recovery Mav

Today Total: 8k
Week Total: 8k
Month Total: 144k
Year Total: 144k

A movie quote for Miners :-)

I was way too sore to run yesterday - not only my legs but my neck, biceps and tum were all feeling the pinch. If anything I woke up even sorer this morning especially in the calves.

But after my lawn mowing recovery session I was feeling a lot looser this afternoon so headed out for a doddle around Concord.

It was a bit windy on the foreshore so I chose to cut back through Massey Park Golf Course and onto the streets.

Just cruisin really.

Actually went a bit quicker than I thought I would - 8k in 44.32 @ 5.34 av.

Nice :-)

2P's Big Day Out (Pt 3)

Sorry about the third post but blogger wont let me upload pics to emailed blog entries - so Tesso this is the end of the mini-series - the recovery goes well - I'm pretty sore but no injuries that I can detect. I think I've milked this run enough now :-)

So the stats - I'm not sure if the "missing section" was handled as "the crow flies" (the section across the bottom of the map looks suspiciously straight) or as I was navigating a route (from programmed waypoints) Garmy recorded the whole trip? Anyhoo SportTracks put it at 43.56k. For the diary I'm rounding it up to 44k which I reckon is still pretty conservative.

Total ascent: 1,835m (woohoo)
Total descent: 1,835m (well it was a loop)
16.85kms of ascent
8.89kms of flat
17.83kms of descent (so the ups must have been slightly steeper than the downs)

Also I couldn't get a good image on Google Earth - but here is is anyway.

2P's Big Day Out (Pt 2)

Part 2 - The Run

MAR - a hootchie is what our esteemed army gives the humble digger to keep the elements at bay - what ho in this land of extremes - a 4 season tent? - nah - it's a bit of plastic (green of course) that has loops on it for which to attach string and tie said hootchie between 2 trees. And no - I'm not in the army :-)

The short version is - I had a ball today - if you want the longer version read on:

Turned the lamp out about 10PM and got 2 hours of good sleep till it started raining at midnight. From then on it was that fitful crappy dozing you get when it is raining and your nose is only inches from the roof - the big drops from the trees above beating down on the hootchie like a drum.

It stopped raining right on dawn (thanfully) so I broke camp - brewed up and got ready to head off.

Started out very conservatively and had an uneventful trot down to the Caves - though I did need to make use of the conveniences at Kiaora Hill - I was obviously a little too diligent with my carb loading as I had to go again at the Caves as well.

I topped up the Camelbak and sauntered through the Grand Arch - first time I've ever seen it empty - kewl :-)

The map shows the trail hugging the South-Western side of the river for the first part but in reality it criss-crosses several times which was initially a bit confusing.

As I came through the locked gate I glanced down at Garmy which said still 875m to go till the nose of the ridge - that's odd - I thought it would be closer... and I blindly travelled on..... dingbat head 2P! - what Garmy was trying to tell me was that I'd passed the point and that the NEXT point was 875m away on TOP of the ridge! Pay attention for goodness sake - and to think I pride myself on being a good navigator....

I eventually worked it all out after staring dumbly at the map for a while and then had to backtrack about 400m to the locked gate - which is exactly on the nose of the ridge - der Fred - what a time waster - though I did learn that the campground has taps which would be a better place to top up the Camelbak in future as there is one just 20m past the locked gate.

Well legend is right (ta Mr G for the intel - your book is on the money) there is evidence of an old road up the ridge - not much evidence - but evidence - though I don't think anything other than the bulldozer that cut it could have traversed it - bloody thing goes straight up and is so steep as to be barely walkable - took me forty minutes to do my 13th k split - dinkum!!! - Though that did include a bit of stuffing around at the bottom.

Once you get up a bit and the ridge broadens out it is a dogs breakfast
of fallen trees, stripped bark and leaf litter - the views back to the Grand Arch are spectacular though. You need to push over and cast about on the far (Eastern) side of the ridge to pick up the trail again.

From here the track undulates steeply but trends upwards towards the Kanangra Road - I just trotted the downs and walked the ups - I probably could have run some of the ups and run the downs harder but I was being conservative given what was still in store for me. Also - the mist had burned off and I was starting to feel the bite of the sun. In any event today wasn't about racing or pushing - it was about exploration, time on feet and having a good time :-)

The couple of clicks along the Kanangra Road are a necessary reminder that some kind of civilisation isn't that far away - well if you can call four wheel drive drivers and motorcross bikers civilised that is :-) - and whilst there wasn't much traffic the bits that went by had me choking on dust - the view off to the right is pretty specie though.

Arriving at the Blood Filly fire trail I had to take the pack off anyway to load up the Gatorade and as it is almost halfway -  I might as well have lunch. Not having had breaky (couldn't face it) I hoovered down a Bakers Delight wholewheat roll, a couple of mini Babybel cheeses and a handful of salted peanuts. Yet another loo break (damn freeze-dries), a re-application of some vaseline and sunscreen and it was back onto the trail.

Blood Filly fire trail and the Mount Dunc one it runs onto are a complete delight - shaded, great surface and gorgeous light timber with green (yes green) grass and mostly downhill - it just doesn't get any better - I was in trail running heaven - well until it started going back up that is :-)

NB there is a track junction about a k before the Maroora Boss junction that appears on the right that is not a marked trail on the map - sorry about that folks just a note to self for future reference. Though it does prove the value of programming in waypoints as I knew it had to be the wrong junction from Garmy - all day Garmy helped me out and was never more than 120m off the mark (once) - more often than not the error was between a few meters and 80m - not bad considering the crude method of lifting them off a map and then doing the conversions.

You can't miss the Moorara Boss fire trail - it is obviously the Alpha Trail hereabouts and fair enough too - the views alternating from right to left are simply stunning. Taking the time to look up the hills pays too as there are some awesome rock formations and gianormous boulders.

Climbing Moorara Boss I came across an echidna with yellowish quills - he was a cute little fella but not in the mood to chat - he just buried his snout and bared his quills when I stopped to say "g'day" - maybe my reputation preceeds me?

Anyhoo not long after this I realised the timer on Garmy was stopped - no idea for how long as I was stopping the timer whenever I pulled up eg for lunch, to look at the view or say - an echidna etc that way I could have a total time and a total moving time so I would know how I would go if racing - bugger - obviously I'd forgotten to turn it back on after one stop - a comparison of elapsed time against time of day meant it must have been at least 3k at a minimum given I knew what the difference between the 2 was at lunch - hopefully I will be able to fill in the blanks on Sportstrack or Google-Earth.

Lots of ups and downs on Moorara Boss but eventually you get to a point where it is all down and I mean all down - none of this 'flatten out and a sneaky up bit' that you get on other trail descents - just relentless switchbacks down, down and down.

The last 4k or so of this descent is without doubt THE WORST surface I have ever run on - it's a kind of sandy, gritty, quartzy conglomerate - sometimes it holds underfoot and other times it crumbles away and your foot sinks a couple of inches. Where I had been all sparked up to fang it I had to hold back - pulling 8 and 9 minute downhill k's playing a game of Russian Roulette on where I put my foot down - you gotta be kiddin me - downhill is supposed to be my strong suit!

It is also terribly exposed to the sun and the glare from the sand in general and the glitter from the little bits of quartz crystal that bedazzle your eyes like so many sparkling diamonds all add to the general discomfort.

Just when you think it can't get worse you get the same surface with side-plate sized rocks layered over the top - I was starting to stumble and slide bigtime - fortunately this section doesn't last long and just before you reach the bottom the world turns back to clay and basalt - happy, happy, joy, joy.

The crossing at the Jenolan River is picture perfect (pity I didn't have a camera) and I would have loved to spend more time here - but having lost so much time on the descent I didn't dare - I'd also used more Gatorade and water down the exposed section than I bargained on so I just paused to empty half a kilo of sand and crap out of each shoe - walk through the water and splash my face and neck (trying hard not to think that the Jenolan Sewerage Works empties into the river a few k upstream). A quick 'ooo and ahhh' at the big grey kanga's on the flat and up we go.

The only person I know who has traversed the Northern side of Moorara Boss (no one I know has done the Southern side) is CR Fats and in an email he warned me what an unrelenting and steep climb it is - well you weren't pulling my chain Fats - bloody hell - there was no running or even power walking for me here - it was just one foot trudging after the other - plod, plod - bloody plod - the only good news was there was none of that sandy crap that was on the other side so could be worse :-)

Wasn't long before all the Gatorade was gone and I fished out another handful of salted peanuts before switching to PB's - quietly wondering how long the water would last..... Well I ran out with a kilometre to go but fortunately the last 800m is relatively flat to mildly uphill - I could of run but as the old adage goes 'conserve sweat, not water' and I guess if there is no water then there is an even greater imperative to conserve sweat! - I walked.

Maybe I was getting a bit dehydrated and tired but I had the odd spot of bother finding my water drop - I could have sworn I left it near that big gum tree, or was it that one? No wait a minute....... bugger, bugger, bugger - only 6.5k to go but I aint budging till I have juice. So stop flapping about like a headless chook and get logical - search pattern time - start at the road - 5m wide sweeps over 30m front - second sweep - bingo - LOL it wasn't anywhere near a big gum tree - it was behind a fallen log :-)

That only left the 6.5k dash for cash up Black Range - so wotcha got left 2P? Not much - but at least I could muster a shuffle which bodes well for Six Foot - if I can shuffle up Black Range after 8 and a bit hours today then there is no excuse not to run it after 3 and a half on March 10 :-)

Arrived back at the car precisely 9 hours and 3 minutes after I left it - about an hour longer than I predicted - total moving time would have been in the vicinity of 8 and a bit hours.

What a thoroughly fantastic experience - a tougher albeit probably slightly shorter course than Six Foot - but then I wasn't racing - so hard to compare - but I don't reckon I'd go much under 7 1/2 or 8 hours even if I was fanging it.

Will post map and elevation profile (probably incomplete due to the timer issue) when I can get the technology to work - can't wait to see total elevation gain :-)

Oh yeah - for the trail runners out there - this is definitely one for the enthusiast!

2P's Big Day Out

Today Total: 46k (at least - probably more)
Week Total: 70k
Month Total: 136k
Year Total: 136k

Part 1 - The Preparation (Part 2 - The Run will follow in another installment).

I'm not exactly bored with running on Six Foot Track but I wanted something that would get me onto roads less travelled and also something that would challenge me a bit both physically and navigationally. Last January I did the 12 hour - this year I wanted something a bit different.

Answer - a 43k (approx) recce for what I hope will become a section of a fatass that I've been scheming over for a while now - it takes in part of the Six Foot Track from the Deviation to Jenolan Caves - then a bush bash up to the ridge to Oaky Camp that has a fire trail leading to the Kanangra Road at Mt Whiteley. From there it follows the Kanangra Road East for a couple of clicks and then fangs a left at Mt Lakeman to eventually join up with the Moorara Boss fire trail which ultimately joins back up with Black Range after crossing the Jenolan Gorge again..

The route would be fairly remote in parts (ie very unlikely to see anyone for a while) and much of it would be above 1000 meters - combine that with me going solo and the risk factors were adding up - so I decided to travel heavy - rain jacket, triangular bandage, roller bandage, space bag, pain killers, beanie, map, compass, Garmy, and a mobile phone (woishful thinking) and headlamp in case I had a drama - and then there was the food a water!

I might be toting some weight but at least I was going to get a chance to road test my new 35L capacity pack(and no I didn't fill it up) and hopefully not get an opportunity to try out the new Princeton Tec 1W headlamp - but it was coming for the ride just in case.

After dropping the Halfpenny back to Bathurst I hit the shops for victuals and then doddled across to the Black Range campground.

Initially I had just planned to doss down in the bivy bag but the constant weather reports citing impending showers (though hard to believe with crystal clear skies) had me woosing out and stringing up the hootchie - I love the humble hootchie and I was well pleased with my handywork :-)

The good thing about this route is that whilst it is remote parts, other parts can be accessed by car - so a set of water and Gatorade drops was in order.

So having the accommodation squared away I set out to do the drops - 2L of water at the junction of Black Range and the Maroora Boss fire trail - this is only about 6.5k from the end but I had heaps of H20 so what the heck.

Next was 2 x 600ml bottles of Gatorade at Kiaora Hill - Six Footers will know that is where the Jenolan Cabins are. Again this is not far from the start but it would save me having to lug another 1.2kgs up the cliff on the Deviation so well worth it - also I was far too stingy to pay the $4.50 to park my car at the Caves whilst I found a suitable hiding spot.

The final drop was at Mt Lakeman at the junction of the Blood Filly fire trail and Kanangra Road - another 2 x 600mls of Gatorade.

The drops meant I could get away with just 2L in the Camelbak (filled at Jenolan Caves) - I was expecting to be out about at least 8 hours NB I could have put out more water as well - but I'm a stickler for taking my rubbish with me and so despite the size of my pack space would become a problem re: the empties - and I just knew I wouldn't be arsed driving back to collect them after I finished.

Driving through the Jenolan Gorge I started to wonder WTF I had got myself into - the scale of things here is XXL - funny how time dulls the memory - "I am going to cross the Jenolan Gorge (ie what you can see in front of you) TWICE on trails steeper than Pluvio - I am going to do farking what"?!?

I was also a bit apprehensive about finding the right ridge to take up to Oaky Camp (the bush bas bit) so I pulled up at the campground turnoff and again at Inspiration Lookout on the way back to do a bit of a map study.

Legend has it that there was once a road up the Oaky Camp ridge but from my distant perch I couldn't detect it - but at least I could confirm that the ridge looked navigable - I'd just have to be able to find the bugger from the bottom now :-) I programmed the waypoint into Garmy for the nose of the ridge so that should get me within 80m or so of the right spot.

It was getting on toward 6.00pm by the time I got back to camp - time to get the billy fired up,  strap on the nose bag and settle the nerves a bit. And whilst the campground on the West side of the Jenolan Rd is choccas it's only me and a herd of about 30 kanagroos in residence at the Deviation. The kanga's are quite cute - they are just munching away on grass from between 5 to 50 meters away - if I get up they watch me but don't hop off and I don't try to go near them - live and let live I say.

Well it's just after 8.00pm as I tap out this sentance on the cackleberry (no reception so I won't be sending it) and I'm feeling very at peace and content - all my preparation is good - now it is just a matter of doing it. It has clouded over and is quite cool so it might be time to turn back the bed covers and see if housekeeping has left a chocolate under my pillow.

To be continued.

A Touch Of Speed

Today Total: 6k
Week Total: 24k
Month Total: 90k
Year Total: 90k

What a gorgeous morning for running :-) I left it a bit late to get out but as I always find running in heat enervating this was no drama.

I've been trying to get at least one speed session in per week but with feeling blahish earlier in the week and a longish run planned for Sunday I didn't want to toast the leggies too much given that today is Friday - 3 x 1k repeats should just get them a light golden brown.

The goal was to go sub 4.30 for each repeat.

4.27
4.29
4.27

Mission accomplished.

It means I could just about keep up with Steve L for one kilometre of his medium long training runs - I wouldn't be much company though - it's hard to talk when you are breathing so hard you are about to blow your lungs inside out :-)

Clear & Fine

Today Total: 12k
Week Total: 18k
Month Total: 84k
Year Total: 84k

After a couple of decidedly blahish days I really needed a run and given the prediction is for a stinker today I needed to do it this morning.

I felt really rusty over the first couple of k's but it was one of those runs that just got better the further I went.

It was absolutely still around the foreshore and the water was like glass - the surface tension only broken by the early morning rowers.

I pulled a 2 minute negative split for the back 6k which is pleasing given the back six is the hilly bit - I struggled on the flat more if anything as after running hilly trails for the last couple of weeks I found it a bit repetitive and tedious - how ya gonna keep em down on the farm......

Final k in 5.02 - had it under 5min pace but the last little hill just knocked me over - anyhoo I'm happy with the strongish finish.

All up 12k in 67.45 @ 5.39av.

:-)

Oh Well

Today Total: 6k
Week Total: 6k
Month Total: 72k
Year Total: 72k

Back home from up the coast and this mornings run was.... well let's just say there is room for improvement....

Turned Garmy off at 6k and just walked home - I don't often quit but it just would have been stoopid to push a rapidly deteriorating sitch - see - who says ya can't teach an old dog new trick :-)

Nothing serious - just feel a bit crook that's all - ya get that on the big jobs.

I Kicked Your Butt 2P :-)

Today Total: 26k
Week Total: 66k
Month Total: 66k
Year Total: 66k

Well *touch wood* the year has started well - not only my highest weekly kilometre tally since the troubles - but considering 6k was done flat stick and over 50k of it was run on hilly trails it has also been my hardest.

I really didn't want to play this morning - yesterday I had one of those six monthly headaches that makes you feel like your head is going to split. Which as an aside is why I was a no show as a spectator at the 12 hour - instead I was at home with my noggin buried under a pillow wishing that the flies could walk more softly on the roof - suffice it to say I felt flat as a tack when I woke up.

Time for the 2P 5 minute rule - run for 5 minutes and if it still feels crap go back home! I set the course function on Garmy using the course (my Roller Coaster course) from New Years Eve and headed off around the lake.

After just a few hundred meters I was off the pace and well behind - I decided not to look again till the 3k mark when I would have climbed the first reasonably sized hill - 47m in front - well, well, well, what have we got here 2P? - A PB opportunity? Early days..... and whilst iwasnt feeling brilliant I certainly didn't need to turn around and go home..

By 9k I had 275m up and the big hills were about to start - the next 4k contains the biggets hills and by the time I got to 13k I was 390m up - looking good. Given that New Years Eve run was 7 mins outside my PB time I knew I would have to beat myself (lol - I love technology) by more than a km to have a crack at the PB - half way and only 390m up - I needed to get a wriggle on.

I got a fair bit ahead on the run down into Catherine Hill Bay but then I lost some on the haul up to the Pacific Highway and I started to worry I'd cooked myself - but then running along the Pacific Highway (doing what Benny would call a "Vanity Fartlek" - you run faster whenever someone is watching :-) ) I started to increas the lead - at 18k I was up by 750m.

I hammered it down through the fire trails in Crangan Bay and eventually got out to about 950m in front - for the next 3k I hovered between 920 and 950m in front and then I let rip down the last hill pushing out to about 1.04km in front and then just tried to hold on for the last k.

In the way that only runners think is good I was suffering and just kept nudging the pace up until finally (I thought it would never come) the course completion alert went off. I had beaten my run on New Years Eve by 1.07k but more importantly by the 7 mins I needed to equal my course PB.

I stopped the clock in 2.51.12 - alas I didn't record the seconds the last time I ran 2.51 in Feb '06 so I don't know if it was a PB or not - but given my propensity for rounding down it's a safe bet I at least equalled it :-)

Pretty satisfied with that.

A Bit Of This - A Bit Of That

Today Total: 7k
Week Total: 40k
Month Total: 40k
Year Total: 40k

With a full day of visiting duties on the schedule today it was up and out the door early for a nice slow doddle around Gwandalan and environs.

A fairly whimsical sort of run that took in some lakefront, some road and some trail. Beautifully clear morning out there today - feels like it is going to be a hot one.

All up a pedestrian 7k in 43.41 @ 6.14 average.

Good luck to all the Coastal Classic 12 Hour guys tonight - may your legs carry you on to all that you aspire to achieve and more ;-)

Quadelicious

Today Total: 10k
Week Total: 33k
Month Total: 33k
Year Total: 33k

After splashing about in the surf at Catherine Hill Bay I ran home via the same route I ran Monday.

The first 2k exactly of this run are all uphill inclusive 2 x 600m of particularly nasty bits and after yesterdays rest I decided to give it a bit of a go - I was well satisfied to split in 5.53 and 6.11 respectively. My leggies well and truly had the bite on them already so it was going to be interesting to see what I could hold on for for home.

There is one more stiff uphill bit which is virtually the whole 5th kilometre and I  split it in 6.27 - my quads and calves really had the burn up now and I was panting like a puppy at play time.

The rest of the run is just mildy undulating trail but I had to dig deep to try and maintain sub 6 min k's - particularly over the last 2k which were dead-set into the teeth of a howling Nor-Easter.

I put the pedal to the metal over the last 500m to make my last k split in 5.15 which had me gasping like a gaffed fish and doing the whole bend over with your hands on your knees routine.

Very happy to have done this 10k in 58.05 (av5.49) compared to the 63 minutes flat it took me to do it on Monday - amazing what a rest day will do for you :-)

Also managed to get a couple of paddles in the canoe in over the last couple of days which is good fun and a nice low heart rate workout.

Thanks for the continued comments guys - for those of you who haven't heard from me for a while because of the cackleberry issues I am keeping up via bloglines and look forward to resuming normal service soon.

Easier 7k

Today Total: 7k
Week Total: 23k
Month Total: 23k
Year Total: 23k

All except for the second kilometer of this run was a much easier hit out than I've been doing lately.

The second k is exclusively uphill and I  gave it some - splitting in 5.57 and sucking in the big ones - I was heartened that when things flattened out I easily went back to a comfy 5.35(ish) pace.

With 250m to go I turned the wick up a bit to finish the last k in 5.11 to give me a total of 7k in 39.08 @ 5.35 average.

Very enjoyable recovery run :-)

Need For Speed

Today Total: 6k
Week Total: 16k
Month Total: 16k
Year Total: 16k

We were a bit late getting back from the shopping expedition today so with not much time available I made an impromptu decision to do a speed session.

Given I've done two consecutive hilly runs I didn't want to go full tilt as though I'm not sore the leggies are definitely a bit weary and I am exceedingly keen not to injure myself - so I decided on 1 x 3k, 1 x 2k & 1 x 1k with 3 minutes standing recovery..

1 x 3k in 14.40 @ 4.54 average
1 x 2k (with 150m steep uphill) in 9.37 @ 4.49 average
1 x 1k (with 400m gentle downhill) in 4.27

The leggies were surprisingly fine - it was the cardio-vas system that wouldn't let me go any harder - considering I ran 5k in March '06 at a 4.33 average I'm not quite back in shape yet - but I guess I'm getting there.

So you're safe for a little while yet Ewen :-)

Surf 'N Turf

Today Total: 10k
Week Total: 10k
Month Total: 10k
Year Total: 10k

Alright already - I went for a run OK?

:-)

The Halfpenny who last year hated the beach announced she wanted to go today - fine by me - we could go to the beach and I could run home - poifict!

So it was off to Catherine Hill Bay - Mum, Mrs 2P, the HP and me - the tide was out but I still managed to body surf in on a couple of little waves before making like a starfish on the sand for a while.

When it was time to go I changed into my running togs, slapped on some more factor 30 and headed off. My left shoulder was a bit stiff from yesterdays tumble and I also had a real tight spot right in the middle of my shoulder blades which restricted my breathing a bit at first.

My leggies had pulled up really well after yesterdays hilly 26 k's but the steep pinch up past the Catho Pub and the long exposed uphill haul to the Pacific Highway had me huffing and puffing and sweating like a polar bear at Sea World - but given it has been taking 2 days (or more) recovery after my long runs - I'm very happy with being able to back up with another hilly one so soon.

The motor cross boys gave me a good dusting down through the Crangan Bay fire trails but apart from that little inconvenience I was in my element trotting along to the tune of the cicadas.

One quirky thing for the start of the year - I stopped the clock at 10k in exactly 63 minutes flat - I suppose the odds are only 60:1 but it doesn't seem to happen that often (av 6.18).

I think I could get used to this holiday thing :-)

Back To Zero

Today Total: 0k
Week Total: 0k
Month Total: 0k
Year Total 0k

Just wanted to reset the odometer :-)

Last Hurrah

Today Total: 26k
Week Total: 51k
Month Total: 225k (Edited for earlier error)
Year Total: 1909k (Edited for earlier error)

Edit: Seems as I get older I'm losing my capacity to add up - better monthly result than I first thought :-)

I thought I'd wind up my running year with one of my favourite runs - a 26k, very hilly loop through the trails of Lake Munmorah State Rec Park, Catherine Hill Bay, Crangan Bay and Gwandalan.

It was a perfectly still and sunny morning to start off with and the views out to sea were simply stunning - I don't think I've ever seen so many ships at anchor waiting to get into Newcastle - there must have been 50 or 60.

I ran steadily the whole way and achieved my goal of not walking any of the hills - I did take a tumble about 3k from home but apart from covering myself with sandy grit no real harm done.

When I last ran this course on 19 November it took me 3.29 - today it was 2.58 - still 7 minutes outside of my PB of 2.51 (done as my second last long run before this years Six Foot) - I'm pretty happy with it given I still have January and February to sharpen up.

I have also been able to comment on some blogs but the cackleberry is a fickle creature and it won't let me on others - those with word verification are right out - but I have been following everyones story on bloglines - so Happy New Year everyone.

:-)

Gwandy Trails

Today Total: 14k
Week Total: 25k
Month Total: 199k
Year Total: 1885k

With 12 of the family staying with us (14 of us all up) at the lake house last night I needed some "me time" so it was up early and out the door before anyone stirred.

It was a gorgeously bright morning running around the lakefront before I  disappeared into the mildly undulating Gwandalan trails - the high pitched cicadas were so loud at times it was stunning.

Anyhoo a nice run in the best part of the day - it's turned overcast now so I'm glad I made the effort when I did - all up 14k in 1.26.06 (av6.09).

'06 Review

*Warning - long and personal post alert*

I don't really expect anyone to read this but I wanted to record how I was feeling at this stage of my life and though this is a public forum it is really the only spot I record things - so looks like this is it.

As anyone who knows me would know -  I rarely stray from superficial banter and almost never into the way I "feel" and this post is less about running and more about me allowing myself to do the grieving I never did when Dad died.

I also am never sure if I run to exercise or whether I run to exorcise so it also seems appropriate to tie this story in with my running highs and lows - I'll also touch on family, work and my kung fu as my life is generally a complex balancing act - never more so than this year.

2006 started with my surprise assault on the Coastal Classic 12 Hour - I'd played my cards really close to my chest on this one and only a few people knew I was going to have a crack.

It was a fantastic night and while I didn't hit the ton I secretly wanted I was extremely satisfied to finish with 93.4kms and uninjured.

Training for Six Foot and I was on fire (for me) - one memorable run was from the Deviation to the top of Mini Mini and return where I managed to run all of Blacks Range - in that same week I set my PB weekly training mileage and also climbed over a vertical mile on my runs - I was becoming confident of a 5.30 to 5.45 finish.

Then the Evil Twins (my calves) Ugly Step Sister came to visit - my right ITB went ballistic and whilst it started in the knee the real hot spot was the mid point between hip and knee and that dragged my quad into the whole kerfuffle. At times I could barely walk let alone run - stairs filled me with fear and with a couple of days to go it looked like I might be a DNS.

Intensive work by Easy Tiger and my chiropractor St Andrew improved me no end but I was still unable to run pain free or without limping on Six Foot Eve - what to do?

Many moons ago when I learned to parachute (on the old style chutes) my instructor used to say that when things turned to crap there was only one thing you could do - "feet and knees together and accept the landing" ie it is going to hurt but there is nothing you can do about it except be as prepared as you can and accept whatever happens - nice analogy for life huh? - It was to be my mantra for the race.

When I awoke on race day I wasn't exactly pain free when I went for a little trot but I could run without limping (which I couldn't the previous evening) - so good enough for a start and let's see what happens - I would always rather be a DNF than a DNS (in everything I do) :-)

Well I blogged that story so I won't go into it but I made it through in a net time of 6.02 - not what I was hoping for a couple of weeks out - but in Six Foot a finish, is a finish, is a finish - so I was happy with that.

Two weeks later I set my recent 5k PB of 22.50 - timing is everything.....

April saw me embark on the Great Heart Rate Experiment with a view to continuing on my nacent ultra career with my sights set firmly on the Poor Mans Comrades (aka PMC - 96kms Sydney to Gosford) - I was doing bucketloads of flat easy k's and riding the bike a bit too..

About this time my Dad's battle of well over a decade with cancer began to enter into the end game stage and my back decided to chuck its hand in too (stress?) - I had a massive dose of Crook Back Syndrome.

Through the end of April and into May the days were long as I juggled work, hospital visits, chiropractor appointments, teaching kung fu and being a taxi for Mum. I also had been tasked with leading the takeover another organisation at work which added to the general busyness.

I started eating lots of junk food - mostly out of convenience but also if I'm truthful for comfort. I do not take solace in sweets or sugary food - my soft spot is fatty foods - deep fried fish, chippies, dim dims - that sort of thing - I started to put on weight.....

By the end of May Dad was in a palliative care unit but he was determined he wanted to come home and he signed himself out (he was a tough old bugger and his mental faculties were still well and truly with him to the end).

Mum couldn't cope alone and so on the first Thursday of June I pretty much moved in with them. It was hopeless. Forget that Mum couldn't cope - I couldn't cope either - the community nurses were doing their darndest to convince Dad to go back to palliative care but he wouldn't budge - he wanted to die at home - can't blame him for that - he'd lived there for 43 of his 55 years married to Mum and though he would never admit it - I think deep down what he really wanted was to have Mum close all the time - they have always been and remained very much in love.

By Saturday night he had deteriorated to the point where I had to physically lift him and carry him to the loo and return - despite the morphine he was in enormous pain and getting him to the loo and back was taking an hour and a half.

On Sunday morning he was in so much pain he couldn't sit up to take his tablets. Every time I would try to lift him he would gasp in horrendous throws of pain and in the end I left him supine.

I went for a walk up the backyard - when I came back to Mum I told her I'd made a decision - Dad was to go back to hospital and that was that - by that stage my sister had also arrived to help out and she concurred - the three of us kind of sat around the kitchen till I said "so I suppose we should break the news to Dad and make a phone call huh"? My sis to her credit said she would - but I couldn't let her do that and I also knew Dad was more likely to accept it coming from me - so I took a very long walk down a very short hall way.

"Hey Fred I'm going to call an ambulance to take you back to hospital alright mate"? He said he understood but the look in his eyes said "you're betraying me - how could you"? - I made the call - I felt like the worlds biggest prick - I still do - that call condemned him to die alone in a hospital bed - QED - prick!

I immediately did what all cowards do - I ran - I ran before the ambulance even arrived - I ran clear across town to the Great Nosh - my mind was in turmoil - I stopped on the side of the M5 and I howled like I haven't since I was a kid - great heaving sobs - it was primal - I didn't recognise the noises I was generating - they were coming from deep inside me.

The company and comeraderie of other runners at the Nosh was a soothing balm and a wonderful distraction - the only drama (which I kept to myself) was I rolled my ankle really badly at about the 7k mark and it was an injury that would dog me for months. But as I was driven back to the start in company with good friends I felt like I could face the world again and what was coming.

The following Monday my boss threw me an unexpected curve ball by announcing a restructure that would see me with more operational areas in my portfolio - great....

Ai, ai, ai, that week was a frenzy of activity and I was also scheduled to see the Halfpenny in Bathurst that weekend. I spoke to the doctor and whilst she acknowledged that Dad was close to passing she didn't think it would be just yet.

On my last visit to Dad on the Friday night I told him he'd been the best Dad a kid could have wanted - he responded with "have I son"? - "yeah Pop ya have mate" - he nodded and asked me to "wet his whistle" (Dad-speak for give him a drink) and he faded off to sleep and I left - that was the last time I ever saw my Dad.

At Bathurst at around 9.30PM on Saturday night I got the call from Mrs 2P - Dad was gone - in a way it was good that I was with the Halfpenny because I could show her I was OK. She wasn't sure how to react (she was only 14 then) and I arranged to drop her back to her Mum - I then worked until about 2.30AM on work stuff (I had a laptop with me) to clear the decks before heading homeand to Mum on Sunday morning.

Only those who have been through it know what comes next and I can't begin to describe it or be coherent about the following week - life goes by like a kaleidoscope of images and events and of course I did the boy thing of supressing all my emotions and kept putting in at least part days at work.

I'm proud that I did a good job on the Eulogy at the funeral on the following Thursday - I know self praise is no recommendation - but I really nailed it - I had 'em laughing and remembering all that was good (and there was plenty) about Dad. The support of my whole family especially Mrs 2P and the Halfpenny needs to be acknowledged here - they were my rock and the reason I could keep it all glued together.

The next day (Friday) after work I sat mooching around home lamenting that to add insult to injury I was going to miss PMC the next day - when at 8PM I suddenly stood up from the lounge and said in a loud voice "fuck it - I'm doing it" - Mrs 2P reponded with a "good for you - Fred would have wanted you to".

A quick trip to Coles and a mad scrabble to download maps and I was set - I almost missed the start because I slept in after not getting to bed till about 3.00AM - I just made it in time for a photo and we were off.

Running across The Bridge I was certain Dad was there for a moment and with the sun coming up over the harbour it was a very, very, special moment that has burned itself into my memory forever. I can see and feel it now.

I never intended to finish - just see how far I got (apart from anything else my ankle was still giving me gyp from the Nosh) and it was immensely satisfying to be able to run 62k unassisted and then catch a train home - it was a tired but contented 2P that sat in the winter sun on the platform at Brooklyn Station waiting for the train to come - munching on my salt and vinegar crisps and letting the stress and strain of the last little while drain from my body and soul. FWIW I never considered this a DNF because I never intended to finish.

I flew to New Zealand for work early the next morning into the coldest weather they have had for forty years - I managed to get two runs in around the foreshore of Lake Rotorua before I caught the worlds worst chest cold.

When I got back from New Zealand work was nuts and the boss was also off for six weeks so that was me - acting king of the world for a while. It was a fantastic but taxing experience as it was actually a long enough time period that I actually had to do the job - not the titular role you normally get when acting up - but considering I also had to do my day job and that I couldn't quite flick the flu and that my ankle still hurt there was no time or energy for running - though I did keep up my kung fu commitments (mostly).

I got fat.

I started running again in late September but I continued to put on weight - by the 4/10 I was 101.6kg - up from around 92kg when I ran the Nosh in early June which was up from 88kg when I ran Six Foot in March.

The hardest run I've ever done was the Striders 10k at Homebush in October - I huffed and puffed my way around the first lap like an out of shape labrador - the second lap was just pain.

At the end it was a mixture of happiness to be amongst people I knew well (mostly from their blogs) and humiliated by my woeful performance and I resolved to put in whatever it took to get back to where I was.

Well the story of my training is in my blog but the bit I didn't write much about was my diet - low carb - usually less than 20 grams of carb per day - which is a tough regimen - particularly in the lead up to Christmas.

Highlights of my training since then have been my trail runs up at Gwandy, the Blue Mountains, Quarry Road and the Otford to Bundeena Fatass which was a great day out.

Bottom line is I have achieved what I set out to do - before heading up the coast for holidays I weighed in at 87.5kg and my nearly 15 minute PB at Quarry Road and subsequent recovery was extremely satisfying.

I don't think my leg speed is quite back to where it was just yet - but my endurance and hill capability are definitely in better shape than they were at this time last year (though probably not quite as good as in Feb this year).

Soooo I guess I will just have to see where I can take it from here - I'm looking forward to losing a couple of more kg before resuming a more sustainable (and enjoyable) diet soon and really having a full on tilt at Six Foot in '07.

I really loved my Dad - he was truly one of lifes gentlemen - he never swore, he rarely drank and he didn't have an enemy in the world - he was a generous man who willingly helped many people. He was a tireless worker and the strongest man I have ever known. He encouraged me and backed me in all of my endeavours no matter how zany, dangerous or foolhardy - he never once told me "you can't" and I never learned that I couldn't.

He was the greatest role model I could have had - thanks Pop.

Thanks For All The Fish

Today Total: 9k
Week Total: 9k
Month Total: 185k
Year Total: 1869k

Hi All,

I'm off on hols this arvo after taking the Halfpenny and one of the Quarterpenny to the reptile thingee in Darling Harbour.

I will have the cackleberry with me so will be able to blog by email and I can even post on Coolrunnings - but for some reason Blogger won't let me post comments on blogs.

But I will be thinking of you guys from time to time - each and every one of you has been a source of inspiration to me at some stage or another - so thankyou - Oh yeah - and though I will be seemingly ignoring you still feel free to comment on my blog  ;-)

Anyhoo today was a pretty uneventful 9k - my legs pulled up remarkably well after Quarry Rd but for some reason I was a bit scratchie this morning and just couldn't get in the groove - you get that occasionally I suppose - tomorrow will be better :-)

What I did get on Sunday was a massive dose of inner-thigh chaffing MMMmmm was it delicious - I don't know where I went wrong - I've never had a problem before - same shorts, same bodyglide - go figure?

Fortunately I still had some Silvazine cream left from when I tried to immolate myself in the great '05 flaming lawnmower incident and that stuff works wonders - pity it is only available on prescription.

Because of the residual chafe I restricted this morning to an easy 9k in 51.49 (av 5.45).

Though the run was ordinary it was absolutely spectacular this morning around the foreshore - supoib!

:-)

Mad Dogs & Cool Runners

Today Total: 26k
Week Total: 46k
Month Total: 176k
Year Total: 1860k

The annual Christmas Eve CR invasion of Quarry Road today and what a hoot it was in the rain - it's the most fun you can have standing up :-)

Lots of the usual suspects there as well as some newbies, but the numbers were down a bit probably because of the rain - though more people started from the Dural side this year which was good because you were constantly seeing other people.

Had a good tussle with Kevin (Lazarus) Tiller (just when he looked dead he would rise again) I went one up on a PB first lap of 1.24 but Kevin ended up winning the day - I got close just after the bridge on the last lap (2k uphill to go) but I just couldn't stick it - the leggies wouldn't run the ups anymore and he beat me by a minute or two - but without doubt the competition meant I had a better result than I otherwise would have..

It was also nice to see fellow bloggers and good friends SFGnome, Go Girl and Jen_Runs (all starting from Dural) out there as well *waves*. I also met blogger Super Flake for the first time who looks like he will blitz his maiden Six Foot - and another first time meeting of blogger Sparkie too.

Spud - you are a machine mate - nuff said.

I've only mentioned bloggers and not all the CR's because I'm bound to miss some out but it was really great to be out there with all of you lot today.

We had a nice little chat at the end and a couple of drinks which despite the ants was the perfect way to end the run.

Unfortunately Horrie the original organiser of this great training run was unable to run today but still provided an esky of drinks for everyone - thanks mate - and BTW Belinda had a blinder.

As for me - I'm extremely happy with today - a one lap PB of 1.24.xx and a huuuuuge (nearly 15 minute) course PB of 2.59.10!

So on that happy note - Merry Christmas everyone :-)

Twilight Ten

Today Total: 11k
WeekTotal: 20k
Month Total: 150k
Year Total: 1834k

With the Chrissy break at training commencing on Wednesday it meant I was free to have a crack the "The Colins" 5k and 10k series on at Silverwater tonight.

There was a dozen or so of us turned out and only five people doing the 10k

With Quarry Rd on Sunday my plan had been to run 5.30 pace and doddle in at around 55 minutes but when I did a "warm-up" kilometer with Colin in about 5.10 I suspected I might be up for something quicker than that.

Benny was looking to go sub 50 and when I realised I was running alongside him I glanced down at Garmy at about 500m and realised we were running about 4.40 pace - whoops - time to back off and I went through the first k in 4.55.

From there I kept a very even pace splitting each k between about 5.03 and 5.10 - hitting the 5k turnaround in 25.13. By the 7th k I knew I was going to struggle and I slowed a touch going through 8k with a 5.17 split - I then dropped my bundle mentally for the 9th k where I backed off for a 5.49 shocker.

I had a quiet chat with myself and rallied for the last k with my trademark showboat sprint finish for a final 5.04 k split.

I'm a bit dirty on myself for that 9th k but overall I'm very happy with the result - all up 10k in 51.39 (av 5.11). Sure is a whole lot better than the 64.02 I ran at Striders 10k on the 7th of October - but then again I've shed 14kg since then :-)

Big thanks to Colin for putting it on - it is a great course - and thanks to Martin for the beer - much appreciated ;-)

And a huge congrats to Benny who finally got the monkey off his back and went sub 50 - well done mate.

Oh yeah and Miners - the Ohana's get a big thumbs up :-)

Wild N Windy

Today Total: 9k
Week Total: 9k
Month Total: 139k
Year Total: 1823k

My first run since Saturday. A combination of a hectic work week and feeling like I was coming down with a cold was all I needed for an excuse to give my leggies a chance to love me again after the weekends hammering.

Headed out on my 12k loop and man was the wind ugly along the foreshore! I was certainly wishing I had run in the reverse direction - oh well.

By 8k my throat was really dry and sore and given I have some other vague cold symptoms I decided to call it a day and head for home.

All up 9k in 49.32 (av 5.30) - happy with that.

Mug Shots

Anyone recognise the perpetrator of the crimes against my legs?

Actually whilst I am fairly sore I was worse six weeks ago doing just half the journey.

SportTracks puts it at 855 meters of up and down.

Sekrit Stuff & Mysterious Massai

Today Total: 31k
Week Total: 57k
Month Total: 130k
Year Total: 1814k

Headed off from Explorers Tree in the rain and gloom a smidge before 6.10AM and if I was going to meet up with the Mysterious Massai at 7.00AM at Megalong Valley I was going to need to get a wriggle on.

Nellies Glen is at its best in the rain - simply gorgeous - I was right in the zone from word go and despite the runnels of water and the slippery conditions I really hammered the stairs - hitting the Nellies sign in 12.48 - a 1 min PB and the first time I've gone sub 13.

I knew I would pay for hammering the stairs later on but my leggies felt great and I galloped off down towards Megalong enjoying myself immensely arriving at the road in 51 minutes.

No Massai yet so a loo break was in order and as I wandered back to the carpark I could see four members of the tribe had arrived - three men and a woman. King of the Mountain, Sub 50, Damo and Deek. Sub 50 as good as his word had some water for me to cache for the return trip.

After introductions and final preparation we were off - at first the pace was nice but as we started to hit the ups I struggled a bit to stay attached and once we got off the road and hit the serious ups I made the decision not to try a stay with them - they were on much fresher legs after all - and I was backing myself to pick them up again once the trail got more technical and downhill.

It wasn't long before they were out of sight but I was happy enough biding my time and waiting for the trail conditions to become more favourable for me. As I suspected I finally tagged on the back again just passed the second gate and then pretty much stuck with them till we hit the river.

I hit the stop button on the Garmin pretty much where the timing mats are on race day in 1.34 which is pretty sharpish for me and I had a bit of an "oh dear" moment as I contemplated the implications for the return journey - ouch!

I bade the Massai farewell and headed up to the tank for a water resup and a chat with some happy campers.

Right from the start on the return I knew I had overcooked the legs and it was with much shuffle running and walking that I slowly made my way back - that's ok it was the effect I was actually after - if I'm to fulfill my goals for next year I need more practice at looking after myself and keeping moving after my legs have chucked their Teddy from the cot.

I happily mooched my way back to Megalong where I picked up the cached water *thanks Sub 50* briefly stopping to render assistance to some Belgians in a campervan who were struggling to come to terms with meeting their first huntsman spider. I did my best Croc Hunter impersonation by getting it to walk onto a stick and then depositing it (happily for all) on the outside of the campervan - all the while reassuring them that this one was only a baby and that it's the funnel webs ya gotta look out for......

On the more open fire trail the rain was more noticable and the exposure to the wind far greater and I started to get seriously cold - I just kept moving at my best pace (which wasn't very fast at all - about 9.15 pace) and polished off the last of my salted peanuts hoping the metabolic process would literally stoke the furnace.

Eventually I made Nellies and the closer trail and the steeper gradient soon had me sweating again. I actually walked the stairs fairly strongly which was a nice surprise and finally made it back with a huuuuuge positive split of 2.53 for a total of 31k in 4 hours 27 minutes - Ewen do I get a finishers medal?

Once I stopped I quickly got cold again - it was still only 10 degrees, raining and windy - I had a quick wash which sent my core temperature plummeting further (good thing it's summer) and then got dressed and into the car.

My fingers were numb and unresponsive by this stage and it took till nearly Bathurst and several cups of coffee before I felt warm again.

I'll post maps for those interested on Monday.

Geez I've had a great morning - I loved it :-)

Fat Foot Recovery

Today Total: 6k
Week Total: 26k
Month Total: 99k
Year Total: 1783k

I've been wanting to try out my new Asics Ohana Racers for a couple of weeks now - the R4YL review describes them as having a roomier than most forefoot - this may be the case though it seems that racing shoe designers don't really have my square plates of meat in mind when they conjure up their latest attempt at separating runners from their hard earned.

What they are is light though just 210gms - wow - but given the snug fit I had been a bit nervy about giving them a whirl on anything long - I needn't have worried they provide a surprisingly comfortable and cushioned ride and Miners_Run I didn't notice the lack of forefoot gel at all. The uppers are also soft enough that the snug feel disappeared once I started to run.

Anyhoo - this mornings run was my 3rd session within 12 hours so it was a deliberate doddle pace along the flat foreshore to try and ward off any DOMS that might be heading my way after last nights double header of 12k run then an hours training. All up 6k in 35.05 (av 5.51)

I've been feeling a bit flat lately but I finally took my own advice and have been infusing myself with B group vitamins which seems to have done the trick as I seem to have got the B B bounce back :-)

Happy days.

Easy Twelve

Today Total: 12k
Week Total: 20k
Month Total: 93k
Year Total: 1777k

After a crap night sleep and a loooong business lunch today all I wanted was a poppy kip (well I can't very well say nanna nap now can I?) when I got home.

I procrastinated a bit by attempting to see how many different angles I could apply the Bodyglide across my nipples followed by the 'to single knot or double knot the laces' indecision - by the time I got to 'cap or not to cap' even the cat was starting to wonder if I was ever going to get out the door.

Eventually I kidded myself to go out and did my 12k mock hills route at a very comfortable pace. Pretty windy in spots but otherwise a pretty unremarkable run. The left of the twins still has the slightest of niggle but nowhere near as disturbing as Monday.

Anyhoo all up 12k in 69.57 (av 5.50)

Riders On The Storm

Today Total: 8k
Week Total: 8k
Month Total: 81k
Year Total: 1765k

After an extremely exhausting weekend (long story) I just rolled over and went back to sleep when the alarm went off this morning.

Fortunately I was able to scarper off home early from work and headed off for a run in about 8,000% humidity. Both knees were a bit creaky from Saturdays little jaunt and the left calf (always the naughtier of the Evil Twins) was a little niggly as well.

The knees loosened up after 2k but the calf just got tighter as I went. I had intended to run 12k but between the calf and the impending electrical storm I decided to take a short cut home - good decision as the storm broke about 3 mins after I got in - I don't mind running in rain but I'm a bit charry about lightening.

Anyhoo 8k in 45.32 (av 5.42) - felt strong on the hills but I must have some residual fatigue from Saturday because I was Mr Jelly Legs for a while after I stopped.

Just Some Pics

Gronk was interested in the map of the course I ran on Saturday so here it is along with the elevation profile from SportsTracks.

Also thanks for all your good wishes for Grand Halfpenny #2 - she came home Saturday afternoon and was bouncing off the walls shortly thereafter :-)

Plan 49C

Today Total: 16k
Week Total: 44k
Month Total: 73k
Year Total: 1757k

Edit: Thanks for all your good wishes for Grand Halfpenny #2 - she came home Saturday afternoon and was bouncing off the walls shortly thereafter :-)

Geez Louise - the best laid plans.......

Due to family commitments a long run on Sunday is not an option and as we had planned to go up the lake on Friday night I was going to try and do my long run up there today.

But sadly Grandpenny number 2 (3yo) is in Westmead Childrens Hospital after an acute asthma attack early Friday morning - this means me, Mrs 2P and her other nanna are looking after Grandpenny number 3 (1yo) and Mrs 2P is taking her to the hospital for her 6 O'clock feeds morning and night as her mum is staying in there.

So since the household was going to be disturbed early in any event - who was I to pass up the opportunity to give Quarry Road a whirl? I takes em where I can gets em......

Wrong again 2P!!!

I duly turned up at the Hornsby end of Quarry Road - "Danger Track Closed For Maintenance" bugger, bugger, bugger! I briefly flirted with ignoring the sign but if the are concreting one of the long steep sections it may well be impassable.

What to do, what to do? Drive to Dural side that may be open - nuh closed too. Drive back through the gorge, look at street directory, procrastinate......

Eventually after wasting an hour I spied a fire trail heading out from Galston Gorge Rd (gate number 23) so I just parked up outside a house and hoofed it.

The other bugger was for once I didn't have my camelbak - I'd planned to do 2 laps refilling my bottles after each one. Fortunately I had both hand bottles with me and my Gu fuel belt - so I exchanged the standard bottle in the fuel belt for a 750ml Pump and filled both hand bottles - that should get me down the track a bit.

The trail hugs the escarpment for a k and then passes along about 400m of residential street before reverting to a very undulating (read steep up & down) fire trail till eventually getting to a junction with the GNW "alternate route".

I plunged down the extremely steep and very technical trail till as I suspected I hit Quarry Rd about 400m East of the bridge - no maintenance being done here & no signs either :-)

After getting to the bridge I decided to stick with technical trail and headed up to Fish Ponds and then up the Blue Gum Trail towards The Jambo (whatever the hell that is?).

The trail is very technical - lots of rock hopping and undulations - but also a lot of fun :-)

Noticing that my water supply was about half diminished I determined that I'd turn around at 1 hour 20 or 8k whichever came first - it was 8k - but only just.

The run back was just as much fun - the section from Quarry Rd back up to the escarpment fire trail was like climbing Nellies only thankfully shorter.

I finished in 2.45 for a 6 min positive split which isn't too bad considering.

Not what I set out to do and not as long as I'd have liked but like I said - I takes em when I can gets em :-)

Urban Sprawl

Today Total: 15k
Week Total: 28k
Month Total: 57k
Year Total:1741k



I have a harbour cruise for work this afternoon (yes, yes, it's a tough job but someone has to do it) and I couldn't be bothered mucking about trying to park near the King St Wharf so I took the opportunity to run to work.

It is a fairly undulating route and though I had taken some clothes and shoes to work yesterday I had forgotten all the other things I would need like a towel, toiletries etc oh yeah and it also occured to me that socks, undies and a belt might come in handy too - chuck in a couple of mobile phones, my wallet, a little water and I was starting to wonder if this was really a good idea.

Anyhoo I determined that 6 min pacing would suit me just fine - I knew that due to the undulations I would need to run the downs a bit quicker than that and the ups would be whatever I could maintain - my slowest 2 splits were both 6.25 - one on the grind up the Hume Highway at Chullora and the other on a mother of a hill in the back blocks of Yagoona.

All up 15k in 1.30.04 which is when rounded down is exactly 6 minute pace - very happy (and virtuous) feeling 2P :-)

A Bit Quicker

Today Total: 7k
Week Total: 13k
Month Total: 42k
Year Total: 1726k

More evidence tonight that I am almost back to where I was before the troubles.

7k in 37.10 (av 5.19) - still not quite there but certainly my fastest training run (i.e. not flat out) for while - in fact that's about about the same pace I almost burst a foofoo valve at in the CR5k at the end of October.

Gittin there :-)

Easy Six

Today Total: 6k
Week Total: 6k
Month Total: 35k
Year Total: 1719k

Late edit: I've added the Google map and elevation profile for Saturdays run :-)






My legs pulled up really well after Saturday - much better than after my last 2 Nellies Glen runs - so either I bludged, or O to B was easier than it felt, or I'm getting fitter - hehe probably a combination of all three.

I could have run yesterday but my throat is a bit scratchy again so I decided not to push it.

I still felt tired when I got out of bed this morning and my throat is still a bit uncomfortable so I decided on something short and easy opting for a very flat 3k out and back along the foreshore.

All up 6k in 33.48 (av 5.38)

Otford To Bundeena

Today Total: 29k
Week Total: 53k
Month Total: 29k
Year Total: 1713k

Wow!

What a run - I must say I think it was a bit harder than I was expecting. Very technical in places - no real sustained up bits but plenty of short steep numbers. Scenery? Su-bloody-perb. The best bit for me was I nailed the navigation for the whole way which was very satisfying.

After meeting Martin and KT at Bundeena (all of us in matching CR tri-tops). Kevin drove us to Otford where there was a bunch of hoons who were on the wacky backy and booze and had been partying all night who were really acting out - but thankfully left before the start.

Eventually 13 happy souls responded when Kevin said "ready, set, go" - me last of all - I was happy to sit in tail end charlie posie because I was sporting the camelbak complete with almost 3L of water - most others just had fuel belts or hand bottles (which I suspect they may have regretted later on).

After a bit Linda tailed off from the pack and invited me to go past but by the time we had reached the top of the first rise the pack was out of sight. I started to leave Linda behind and felt a bit guilty but I rationalised that she too had a camelbak so should be ok - as it turned out we would see her in the distance from time to time so we pretty much knew she was ok.

Hitting the technical section of downhill towards the Palm Jungle I put the foot down a bit and before long had tagged onto the back of a five person pack - James, Lisa, Shelly, Simon, KT - and I made it six. We wouldn't see the rest except for one glimpse till the end.

It was a pretty amicable group that wound its way through the palm jungle (what a maze) and then finally out into the open towards Burning Palms.

The first of the steep climbs up out of Burning Palms had us huffing and puffing but also "oohing and aghing" at the view. As is usual I struggled to keep up and was continually falling off the back. I made a good decision however and kept to the high ground between South and Mid Era while the others descended to the beach - this good fortune put me in front of the pack and allowed me a little breather while they caught up just past the surf club.

We then roller coastered through North Era and Little Garie and I hit the go button down the big hill to the trail under Garie Cliffs - full well knowing that the others would pick me up again once I hit the flat. We trudged across Garie Beach and commenced the biggest of the days climbs and APU I fell off the back again.

After we were all tempted to stay by the cliff (and the views) we did lose the track for a fraction and we all got a bit of impromptu exfoliation on our legs as the heath gave us some souvenier scratches. Just after this Kevin had a bit of a rush of blood to the head and pumped out a 5.50 k across the springy metal mesh boardwalk and as we headed toward Curracurrong the group started to splinter - Simon, James, Shelly and Lisa took off, leaving Kevin, Martin and I shuffling along behind with occasional glimpses of the others - though we did regroup at Eagle Rock (complete with mandatory singing).

Off again and the same pattern as before - except when dropping down to Curracurrang I put a bit of distance on Kevin and Martin and the others were quickly out of sight in front of me. Across the top of the headland and I heard a faint yell - looking up about 200m to my left I saw Shelly who had become temporarily geographically challenged and she nimbly made her way through the heath towards me. Just as Shelly joined me Kevin and Martin also caught up with me (it was an uphill section) and so all four of us ran together down towards Wattamolla.

It was one of those really nice trail experiences - we were all running really well down a broad new cut trail two and sometimes three abreast nattering on - it was nice. I took over navigation duties through Wattamolla and then let Shelly through as she was clearly the strongest runner in our group and she was quickly out of sight. I continued to put some distance on Kevin and Martin but they were never far away.

Running towards Little Marley and I got the shock of my life when Simon and Lisa came past me - wot tha? Turns out they (and James) had gaffed at Wattamolla and had to back track. They were quickly out of sight again but as it turned out we would play leap frog for a bit because they made a couple of more minor nav errors whereas I was lucky enough to stay on the trail.

At one leap frog Simon was distracted by some Japanese tourists (wot tha MkII?) and had a little tumble introducing the first claret into the days run on one of his knees. I led the way down into Little Marley but Simon and Lisa soon left me behind as my square feet sunk further and further into the sand.

Shelly was waiting at the North end of Little Marley so our group was back to four and James, Kevin and Martin were only a little bit behind us. I stuck with them (ish) to the top of the headland and onto Marley Beach but then it was "ta ta" as they were much faster once the running recommenced in earnest and that was the last I would see of those three till the end.

Trudging across Marley it was only a matter of time till James caught me - which he did just near the North end of the beach. We walked together up the rise (it was here we came across Nikolai who was doing the return journey) but eventually James got going again and took off - I wouldn't see him again till the end either.

I pretty much maintained a 200m to 300m gap on Kevin and Martin for the rest of the run - though we did come within shouting distance as they dropped down into the last significant creek crossing (where I took a quick break to take a slurp o'natural).

Kevin had made a last minute decision to extend the run by detouring to Jibbon Beach - the trail is the sandiest most miserable trail I've ever run on (thanks Kevin). To cap it off I narrowly escaped stepping on a Marsh Snake which scared the bejeezus out of me. I kept shuffling and eventually I hit Jibbon Beach - it was such a relief to run on the harder packed wet sand.

When I was about half way along the beach I turned and I could see Kevin and Martin which was also relief as by that stage I was having irrational paranoid thoughts that they (and everyone in front of me) were taking the shorter option and I was the only dill doing the extension - happily I wasn't the only dill :-)

Most had stuck around at the finish which was right friendly of them and I hit the RSL in 4.29 - yowser! We were joined shortly afterwards by Kevin and Martin and about 10 mins later by Linda who in my view ran a very intelligent run - I suspect she will do just fine at Six Foot.

All up 29.11k according to Garmy - speaking of Garmy I used the "Route" function for the first time (I've done this many times before with other GPS's) and it worked perfectly - I just put in all the waypoints then created the route - hit "Navigate" and hey presto.... very happy with it.

After a bit of a natter everyone headed off and I drove Kevin back to Otford.

A couple of points - anyone contemplating this run - do not underestimate it - it's a tough run - there is no reliable water along the way (though twice I took a slurp from a creek) and there is also no tree cover after the Palm Jungle (near the start) - it is very exposed and on a sunny day would be very, very, hot.

Harder than I expected but terrific fun, fantastic scenery and great company - I think I could learn to love Fatass - thanks Kevin for putting it on.

:-)