3km at Stuart Park this evening.
New PB of 12:06!!
Could have been about 10 seconds quicker if i didnt stop to chat to Mark on route.
Overtook Wayne on the way to the finish line and never felt like i was going to tank.So thats good especially as i have lowered my handicap pace from 4:15/km to 4:07 in one fell swoop.
I will try to marshal Brewery bash race and do my best for the infamous and tough "Hangover Handicap" on new years day.I remember being seeing Kerryn McCann flash past me running uphill last year and was demoralized!Perhaps this year i will run so fast i wont get to see her!!
(If she is overhandicapped that is!)
I saw her training in the fire trails around Bulli on Sunday and she looks to have pulled up well from the Tokyo marathon and she gave a cheery hello as i ran past which was nice.Looking forward to setting a plan of attack for the next 6 weeks i will let you all know about it.
Cheers R2B

slow 8-10km today
weather wet and horrible

Ok I will just blab incoherently now.

Turned up in the morning at allotted time to meet Karl and he was late and his mobile off.He was coming from 12hr nightshift so
perhaps he had changed his mind....then I look up and he has spotted me,
Good ASG (all systems go) its just before start and we have our map and we have to decide our plan of attack, as Karl,Hayden (his friend the footballer) and idea have no idea we decide to head east to Nicholson park Collins park and flat rock at a jogging pace many get their before us which is alarming as we think were locals (humpf) and then up to Waniora pt hitting checkpoints and answering questions along the way.
Do you know how many concrete blocks on the western side of Collins Park?Answer heaps!
So there are heaps of checkpoints and ideally you don't want to back track so our next pt is the antique store on the highway Hayden wants to cut through the creek but we think its better to go the long way than risk getting caught in the creek.
so we steadily head north and clocking up the kilometres well 2 so far.
We have chosen cafes as our theme for extra pts so we need to find all the cafes on this fun part of the Rogaine (others chose from the extreme (Sublime pt,Brokers Nose,Bellambi pt etc) history or kids)
so we move on up the coast going to places the three of us had never been before and chatting along the way.
I don't want to rehash everything but we seemed to be finding all our controls without to much difficulty.
we are now in Austinmer and we head bush near the north of the railway station and the stairs to ascend here are steep but we take it in our stride and power up them to be on the tracks 180 - 200m above sea level its awesome up there and I love it though we haven't stopped much as our competitive juices are flowing and we work well with each other.
we find the reservoirs above Thirroul no dramas and think out loud "why don't we catch a train down south?" master stroke idea and part of the special rules for this event so we run down in the direction of the train station and just just make it.
Our "masterstroke is also matched by many others coming from different directions (last train for 2 hrs)
luckily Karl has money so buying tickets a few minutes rest later we are in Corrimal.
We are having a blast its like a treasure hunt and the Amazing race rolled into one.We have no idea of how many points we have amassed.
Now we head west again and then north picking up checkpoints along our map ( I have furiously highlighted my map as I try to catch up to the others)
Try to ask for hints from others is a hoot because everyone makes a point of misleading others when they can (didn't expect that but soon get the swing of things!)
Did you know the mannequin in the window of southern mines rescue has size 8 boots?Well we are at the drive way and a team leaving the scene tells us not to bother it's a size 6 we almost believe him (nobody has tried to trick us yet) but decide to check anyway..just as well.
I have to go to work in a min again! so I will hurry now
We head in to the escarpment now for our final leg and the terrain is again steep and finding our to control points are like the proverbial needle in a haystack!
We find an overgrown Knoll (what the hell does a that look like when its covered in Jungle???) where the firetrail intersects with the track to Woonona Karl finds it while about twenty or more others cant and graciously lets them in on the secret.He leads our team in the ethics department as i want to keep it a secret!
and we have about an hour befoere we have to be back
going back unfortunately Hayden sprains his Knee but carries on but we decide to call it a day and we head back to the hash house with 40 mins to spare!
To our delight we have the most points for a novice team and win the prizes!!!
All in all an excelllent day!

http://www.nswrogaining.org/AboutEvents/Events/05SG/Photos/DSCN1499.JPG

Own rogaine photo

Race 2 sort race series 1500m
once again wasn't sure how fast to go out in my heat(3)
Just tucked in and watched Paul Denobrega take off.
I thought maybe he had gone out too fast but he held on.
I was flying but i was hurting too and wanted to stop but fought the urge.good thing that as i held.With about 110metres to go i kicked and overtook him and Chris Lewellyn who was just ahead of me for another big PB
Time 5:15.4
Pace 3:30!!!

hmmmmm wasn't expecting that!
it bodes well for tuesdays 3km race

Cheers R2B

Did my first Rogaine today and loved it!
Met up with Karl Stamp for the first time and his friend Hayden Ramsey.
They are both top blokes and we set out to have fun and we did!
We covered a lot of ground (over 20km) and we scored well for novices.
more later

Went to the track and did about 30 laps for relay 4 life.
Weather was hot and we ran clockwise which was hard!
Goes to prove that my right leg is dominant after plenty of anti clockwise training.

Carrie Jacob and i spent the day in beautiful Berry and as usual the man was a champ even through the heat.

Ran A 2km race on the track last night and had hoped to do it in 8:40 but had a good one and finished in a special time of 7:39!
I was very pleased with this as it was only my third run in two weeks.
Afterwards i backed up for a 200m race with the quick guys and i was in the outer lane again,
i was surprised to finish in 29.4 secs also pleased with this.
I am so excited about my first rogaine on this sunday want to keep my energy up and make the most of it!

I am still going to try to run for an hour on saturday night to raise money for cancer research at the Relay for Life.So it will be an very unusually high amount of running for this week!
Cheers R2B

This race was a 3miler about a month ago.Time 20:20
How do you know when others have posted on their blogs?
Cheers R2B

Going for it HOLLYWOOD STYLE!

Running XC in the rain tonight and had a good hitout should get good amount in the points score.
Can't tell you my time til the results are posted because i turned my watch off by accident mid race.
Cheers R2B

First run in 8 days
i went to the track and we had a 2mile (3218m) race
i wanted to do 4min pace so i slotted in behind Paul Denobrega who is normally a lot faster than this but after 3 laps he was spot on pace on the fourth we were still together just but i was tiring
on the fifth he ran 6 seconds quicker for the lap and i had to let him go.
It was all downhill from there as they say.100m into the 6th i had a "break" and walked for about 10 seconds (gasping lightly) and 300metres later i did that again and again...it was disgraceful!LOL
any how Paul went on to finish in 12:40 (a little faster than 4 min pace) and i limped home for 13:55 any how after i'd caught my breath Paul and i did a warm down lap and came to the start of the 200m heats.this was the good part i went on to win my heat in 30.30seconds and it was a ding dong battle between me and Peter Liddle and fortunately i prevailed!!!!
Any how that s all for now
except that i'm in the 24hour cancer council relay for life and when that finishes at 10am sunday i will start in my first 6hour rogaine which will be really cool...I'm excited!!
Cheers R2B

Success!
A new PB at 21:30 for 5km
500m splits
1:50
2:02
2:06
2:14
2:06
10:20 at halfway turnaround
2:14
2:10
2:32
2:19
1:56
11:10 for second half

So it looks like i faded in the second half....probably went out to fast to start with and had a few walk breaks coming home.
Oh well its still a Pb and i can learn from it to improve!

Cheers R2B

Okay so the summer racing season is back again!
i raced last week and did 21:46 for 5km XC which is great for the first race of the season as its only 7 seconds off a pb.

Racing tonight at the yacht club bike track which is a fast circuit so all being well it will be a pb tonight!!!!

On Saturday morning after night shift i caught up with the gang 7am at North Gong surf club and proceeded to run like !6km to Bellambi pt and back whoa!Big run for me and easily the biggest since i was training for the half marathon in May.

I was nice to just trot and not wear a watch and or worry about time and when we got back it had only taken 80 mins so it wasnt that slow anyway.
cool bananas.

wish me luck
cheers R2B