Thursday, November 29, 2007


Two baby boys born at 31 weeks.Emergency Caesar.

We are in Nepean hospital for the next 6-8 weeks unless we get a transfer.

Lachlan 45cm 1942grams
Thomas 41cm 1510grams

Talk soon

Wednesday, November 14, 2007

Well today marks 6 months since i ran an awesome 50km with my running mate
what a day!
About time i emailed him to see how he is going too.

Hear is the link to the post i made about our little adventure that morning and evening!

Cheers Adrian

Update: Ran 10:44.5 for 3km tonight for a new PB!
Didn't wear a watch so i only know a few splits
1st Km in 3:30 first 400 in 80 then 86's?
2.2km in 7:48 (1.2km in 4:18 or 3:35 pace) 86's
3km in 10:44.5 (800m in 2:56.5) probably 89 and 87

interested to see what i can do with more even pacing.

Monday, October 29, 2007

Broke 40 mins for 10km on the track!
39:54 with a 15 second walk in lap 19.


Needed a 90 in the final lap to break 40mins
gave it some extra effort and did an 84 without much of a sprint finish.
A mate reckons i should have hung on for those last five laps to finish with him in 39:20...
who knows?


Sunday, September 23, 2007

Went to Relay For Life after work last home had dinner then got to track at 8pm

Was only reminded that i was entered in a team as i left work for home.
Decided that i would do an extra long run and cover the half marathon distance (53 laps *400m)

Cold when i got there though it didn't take long to warm up.First 17 laps on my own and then i started to run with Carolyn Dews and we set a nice pace as we conversed,she has completed an Ironman triathlon so i have a lot of respect for that.

Time flew and i decided to change into a spare pair of shoes i had bought and this was just the ticket.Carried on and drank a bottle of water.

Carolyn stopped and i pressed on toward my 53 lap target.Before i had even got there i was thinking of 25km and so upped my target.

Hooked up with my Clubmate Paul De Nobrega and we commenced realing off 1:57-1:58 laps like a metronome.Had the forerunner set to autolap at My starting point and keep track of the number!

Ended up doing 75 laps and going home due to the fact that it was getting late and i had to get up for a 12 hour shift at 5am.

Great atmosphere and a top way to do a long run.
Hope i can run an Ultra next time!

Cheers R2B

Saturday, September 15, 2007

Well a few days of feeling crap on runs but ok km covered.
Maybe i am recovering from a virus or something and or not getting enough sleep and recovery.

Tomorrow i am going to make a 3k training plan.

Track 10km champs on October 11
Maybe i should give Pat Carroll a call?

Saturday, September 01, 2007

This is not the dressed more nicely photo i had promised ,actually it is the one she didn't want me to post as she said she looks daggy in her tracksuit lounging around the house!

Thursday, August 16, 2007

Long time for a post huh!?

1. Carrie my wife is pregnant and we due to have twins in early January.

2. Ran city to surf in 66:57 i am apalled, I got to 7km in 31:07 but fell apart instead of negatively splitting!Last 4km in 20 minutes!

3. I think i will have only the time to run when i sneak out so i think i will concentrate on 3km racing for the immediate future and put Ultras on the backburner.We usually have a 3km race at the track most thursday nights and a full blown club 5km racing over the summer.These have always been my favourites culminating with a 10:47/3km twice this year and 18:54/5km earlier in the year for 2 consecutive races.I would like to go for 10:00 flat.I had hoped with a concentrated plan from Jack Daniels this may be possible by January but it might be close or am i kidding myself?

4. i am getting some investments planned that i have wanted to do for years but procrastinated over so that is exiting i want to outsource as much of the management as i can to focus on family.

Thats it for now!I was going to add a photo of Carrie but she insists i wait until Tuesday when she is dressed "more nicely"

Wednesday, May 23, 2007


“Karno” Cruises Towards Sydney Centre

As Dean Karnazes ran out Shellharbour at 6.30am this morning, he knew he had about 130 kilometres to cover to reach his goal of completing the North Face Summit to City. Having already run over 450km in the past 5 days, the American ultra-athlete was looking remarkable strong considering the punishment he had recently endured.

13 year old Ben Scollary appreciated his fortitude at that point. As one of many admirers who have followed Dean’s progress, Ben wanted to join the iconic endurance athlete on his journey to Sydney. He made the effort to get up before school to meet up with Karnazes on the road, run 4km and was thrilled to run with his hero.

Karnazes tackled Day 5 of the North Face Summit to Sydney accompanied by Australian endurance athlete Guy Andrews with a winding run down into Wollongong and through Bulli and Thirroul, and onto the punishing climb into Otford. The 6 km ascent took Karnazes from the beach to 200m above sea level, and provided some of the most spectacular scenery the trip has seen so far.

“Making that rise and looking back to wards Shellharbour, I got a real feel for the distance and height we had just covered, and it was an amazing view. I had a guy called Adrian do the climb with me and he was psyched – yelling and spurring us both on! It was a great leg of the trip.”

Such is the impact of Karnazes, not only in Australia, but around the world. The 42 year old endurance athlete has pushed his body to the limits of human tolerance, and lived to tell the tale in his book “Ultramarathon Man”. The reach of the book is extraordinary, with many people, runners or otherwise, relating to the motivation and determination that Karnazes embodies.

Descending into the Royal national Park, Karnazes completed the 77km of day 6 in Bundeena. Having crossed at least 4 major national parks in the last week, Karnazes has made incredible time and showed remarkable strength to this point.
Me and Ultramarathon Man Dean Karnazes before running together for 7 hours

Wednesday, May 02, 2007

Turon Gates 8/24 Hr Rogaine

Nikolay and myself had a blast out there!
I think the course was very challenging and the nighttime component for the 8hr was a lot of food for thought after getting just 2 controls (with perhaps some outstanding luck!)

Covered some serious ground and once again i realised that being able to move quickly was only a small part of the game!
We chose what in hindsight were some of the hardest controls and were lucky to get all but three of the controls we planned once we had established our pace.

Our biggest problems were the confusion on that pesky ridge where i insisted that that while definately cleared land was a trail as marked!!
Felt a little lost and therefore skipped 60? and 62? to head back towards the HH and safety!
Couldnt find the 70ptr in amongst the gullies and back at HH we found many others had problems with this one around dusk.

Went and got a few more around the creeks in the darkness before jogging back along the roads with many ppl asking why we didnt need lights while simultaneously shining their headlamps in our eyes!!

All in all congratulations to the course setters and volunteers who did a top job and commiserations to Trevor at the Hash House who found himself in the unenviable position of having the Kitchen running out of food as the hoards descended pillaging all before them...

Sunday, April 22, 2007

Very happy with an untrained 5 min half marathon Pb!
when i say untrained i mean i have run about 70km since 6ft track and only last night decided to come to smithfield and run the 10k.
Arrived early 6:30 and temptation or stupidity? got the better of me so i changed my mind to run the half instead.

Jumped on the 95min bus with Horrie Bluedog et al but quickly realised i wasn't comfortable running at 4:2x/km pace and let them go .The wheels kinda fell after that though passed 5km in 21:31 and was walking already by then!

Was being taken by older guys and was wondering why i was there?
Coming up to the hill with the traffic lights i was running with a lady named Lynn who was injured and not running her best yet keeping a nice steady pace.Ran with her for what seemed like ages before she insisted i take off and go get my Pb!
I didnt want to go....
Did the last 2.5km in 10:19 which was nice as i mentally struggled most of the run (as you do when your not prepared!) and crossed over the line at 1:40:21 a 5 minute Pb! So i have to be happy with that!

Nice to meet Plu finally, Sarge,Nando and Luis (Sailaway?)though i missed NTR and Mouse who i met last at Quarry Rd last year.

All up a good hitout and i will be looking to run more and walk less next time!

Cheers R2B

Tuesday, March 27, 2007

Ran a bit of speed today....
Not too much though.
2km warmup.
1km @ 4min pace (probably quicker)
90 secs standing recovery
750m @ 4min pace (probably quicker)
few mins rest so as not to tax body let others go ahead.
800m @3:50 pace
90 secs standing recovery
1km @3:48 pace
2km cooldown
About 35mins total running.

Let the others do 5km of intervals in total and i did about 3.5km.
Wasn't really timing myself much moreover just running and chatting with another guy!
Didn't feel very taxed though i am still wary of pushing too hard.

All in all a good session and i am mildly surprised with the times achieved as i was expecting to be a lot flatter.

Having second thoughts about Hellgate Gorge as i will probably need to spend 2 full days away from the family when travel is considered.DTI may not stand up to it regardless of finessing (Or carpet shampooing 2P!)

Oh i forgot 8km club race was changed to a 3miler due to heat,i started a bit underhydrated and basically just walked a few times in the race.Didn't get overtaken by Tony Fattorini until about 600m into the race but he put about 3 1/2 mins into me by the finish!!He was down to be awarded his trophy for winning Kembla Joggers Mountain Running Series as always a great sportsman and modest guy!Not worried by race time but don't want the hands on hips or walking to return!Next race is a tough 4 miler.
Thinking a half (is 90mins on the cards???) and a 40 min 10km are top of the goals list.

Regards R2B

Friday, March 23, 2007

Just back from a nice 10km non timed run.
Bumped in to my cousins wife who was out running before the sun was up.
On the home straight i put my watch on for 2 marked 500m sections,gave a bit extra for that felt a little more pushed at 4:30/km pace....
I guess i am still coming back from 6 ft

longest run since,before that it was 4.8km yesterday.
Have a club race tomorrow 8km road which i would have liked to do sub 32mins but not sure i am ready for that at the moment!!

Longer term i still have my old goals of sub 40 for 10km, 18:45 for 5km, 90mins for a half

I am thinking of my reverse taper post six foot my second last week pre marathon was 19km and last week was only 8km! Think i better get back into or all my training will wear off eventually.

Another run i am considering is 2 Penny's Hellgate gorge 48km fatass on 21st April some of my friends are doing it as are some of my running acquantainces,the only thing that makes me nervous is the unsupported nature,water situation and lack of mobile coverage in case of emergency.The topography of this run makes it tougher than sixfoot and it is a turn to the darkside.Actually i am excited as i write this so i have made my mind up!

"Hellfate" gorge it is!!

Ps the man in the mirror is smiling now.

Monday, March 19, 2007

The Man In The Mirror

If you get what you want in your struggle for self
And the world makes you King for a day
Then go to the mirror and look at yourself
And see what the man has to say

For it isn't a man's father, mother or wife
Whose judgement upon him must pass
The fellow whose verdict counts most in his life
Is the man staring back from the glass

He's the fellow to please, never mind all the rest
For he's with you clear up to the end
And you've passed your most dangerous, difficult test
If the man in the glass is your friend

You can fool the whole world down the pathway of years
And get pats on the back as you pass
But your final reward will be heartache and tears
If you've cheated the man in the glass

Author unknown

This poem is about self esteem if i wasn't obvious....
How i could finish the six foot track marathon for the first time and not be cockahoop is almost beyond me.Something i need to work on.

Tuesday, March 13, 2007

Okay so i have to start some where as procrastinating as i am!

6Ft track 45km marathon
Finished 435th/800ish
time 5:43 ish

race beautiful scenery but 27km of cramp made it no fun at all.Was at Coxes River crossing with the right splits for a low 5hr finish.
Pleased i finished at all with the blisters and cramps but already looking for revenge on the cramp bear next year!

This race is addictive and so like the Terminator said....

Wednesday, March 07, 2007

Freak out time!

Just a little nervous about my six foot track marathon preparations.
I feel i may have left my last long run a little too early and it will be 4 weeks from race day.Plus i havent done much aerobic runing since that time and even had one week with only 19 km travelled.This week was probably just as short.

In short i am feeling uncharacteristically out of sorts.I am not of the opinion that you lose fitness fast but i feel i may have just lost my edge.

Felt great on 4th feb when i ran megalong mega in 2:17 to pluviometer from megalong road and 2:03 return after a 5min water stop.

Anyway my taper seems to have gone pear shaped and i have lost confidence in my ability now.
Thats just not like me but it feels as though there is some basis to it....

Enough whining its only 3 days now,what else can i do?

Thursday, February 22, 2007

New 5km XC PB 18:54 last tuesday!

and new 3000mPB (track Shane)10:48 tonight!(3:30 first km so a Pb there as well!)

Sorry the blogging has been almost non existent it's hard to run alot and spend much blogging time!
On the upside my 5km times have dropped by about 2 mins this season and if i keep it up for the final race next tuesday then i may have a chance of further personal glory :)


Oh 6 Ft you ask? training going well and only missed one long run (last week,poor week actually) but too late to catchup as it's taper time!
Now will i be able to back up for Canberra?Who fact i am not sure what pace i might be capable of not withstanding those silly pace calculators!
Anyway i will try to be back with more soon.

Saturday, February 03, 2007

New 3000m PB!

10:56 mentally tough but not so tough physically? Go figure
Nice even splits

off to Sydney now running Megalong to Pluviometer fatass in the morning!

wish me luck!
cheers R2B

Sunday, January 28, 2007

Race Report:

Had a pretty good run today but i have "rediscovered" a problem with my running i have had for a while and feel it's time to make a concerted effort to conquer it!

Arrived for the run and had a short warmup but this wasn't a problem as i took off running easy.It was an approximately 13km course round trip out and back.It started i am guessing at 30 odd metres above sea level and climbed to approximately 400m ASL.Finished in 65:07

First half 37:26

Second half 27:41

So over this short distance i had a decent run and kept fairly focus but was aware of my intensity of effort fluctuating due to the "surges" i wasn't adequately controlling.

The problem:My hill running pacing is shocking and i found myself surgeing and waning on all the uphills.I know that the other runners around me were catching up then i would surge ahead again perhaps continuing and perhaps walking.

I am concerned about how this is going to affect my run at 6 foot and whether i should abandon the running of hills and attempt to just power walk them instead or a mix?

Reading the threads on Cool Running has made the race tactics a bit clearer but i need some good advice to help me with my pacing issues also it annoys some of the people i run with...

Advice would be much appreciated.

Cheers R2B

Friday, January 26, 2007

Haven't posted in ages so here goes!

Training for 6 foot is going reasonably well but not as consistant as i would like.
doing my long runs and have done 2 * 4hr runs with black stump and the escarpment classic so i know that i fell fairly crap by then!

With only around six weeks to go i think i will sit down and write a fairly firm program to cover the days i am not working.

Going for a 2hr training run with Sophie and Colin tommorow morning at 6am (eek!)

On sunday i will race the Bulli to Rixons pass race (13km) and probably do it again slowly as my long run.

I have invited my Navy mate along for that one so i will be interested to see how he goes as he is mentally very tough but probably not physically prepared for this one.

Report later R2B

Monday, January 08, 2007

I Ran "Beyond the Black Stump" fatass run on new years day straight after my 12hr nightshift.I completed the difficult 33km course in 3:5x and in doing so qualified for 6 ft track trail marathon!

I have approximately 10 weeks to go now and im sure i will be busy!

Cheers R2B