Race, Brunch, Repeat

Strange house, strange suburb out in the middle of Melbourne West.

Hopped outside the house and found myself wondering through Sanctuary Lakes. A 30km plus LR was the plan and it was somewhat pleasantly slow going. Weaved through Laverton, saw some industrial factories and then circled around Altona as the kms ticked over.

Pace was a cosy 5 min/km. Found a nice cycle track along wetland type landscale heading SW. Called it a day shortly after I hit 35km and once the stomach started grumbling.

Bang on 3 hours, 36.5km at 4:57 min/km all up. Never going to be fun doing such long distances solo. Nonetheless trying to keep the base fitness respectable.

130km for the week. Legs feel pretty solid.

Lorie has booked an ultrasound next morning that clashes with Striders North Head. Smells like a battle that cannot be won...

With a 7am flight to Melb plus a full day and early evening of much dreaded Melbourne CBD shopping, I knew fitting in a run would be tough.

Chose a dreaded pre 6am window to knock out what I could. Out at 5:20am, looked at the watch and decided the 1k to the Bay Run, the 7k loop then 1k back would be a story to tell the grand kids.

So off I went in near pitch black. Slow start but eased into the pace and did my best not to stumble over path irregularities and/or become an iceblock.

Splits - 5:46, 4:46, 4:18, 4:00, 3:59, 3:51, 3:46, 4:01, 3:48

Essentially a poor man's progressive tempo. Not bad. 2 speed sessions in 3 days.

9km all up. Got back with a tidy 2 min to spare before the cab came. Importantly the missus was not unhappy I made it back in time. Win.

Maybe a (not so) long run exploring West Melbourne tomorrow.

Fairly uneventful day running wise as I recover from yesterday's effort. The default is always to jog to work and today's 7km was no different.

At lunch, I headed out with Brendan northwards towards Blue's Point and Ball's Head Reserve. Lots of hills but thankfully the pace was ridiculously slow. It's good training with a semi-injured runner; for recoveries that is.

Strange nose bleed heading back over the Bridge. I never have nose bleeds! Getting back I probably looked like I'd done 2 rounds with Pacquiao. Blood smeared all over my face and hands. Disaster. 13km all up.

For the first time since SMH, I rolled out of best and legs felt fresh.

Back of my mind I wanted to do some speed (today or maybe Saturday). Kicked off the am with 8km jog to work at 5:30 pace.

For breakfast I revisited Bowery Lane at Wintergarden. The pulled pork hash was just fantastic. Extra egg and mushrooms is a must. Highly recommend. Deep regrets for the lunch run that followed.

Bowery Lane - Harlem Hash with extra egg and mushroom

Email goes out re 6 x 1km intervals at Rushcutters; sounded reasonable. Could be 5 weeks since I've done an interval session. The plan was to do this easy as I've been struggling with a cold and boy that breakfast was heavy (i.e. big stitch). Big turnout maybe 20 all-up.

Took the shoes off and really eased into the pace with the front guys. The reps run in 5 min cycles so there is a good 2 min rest in between.

Best I could hope for was sticking to the likes of Tom, Barts, Tucks and J'OL on the first 4 or 5 reps. The last one is a bit of a FFA but I held sub 3 pace and was only bested by Tom.

The splits were progressively faster, my guess (watch GPS keeps skipping):

- 3:10, then 3 at 3:05s then sub 3

Sort of a break-through session for me. Felt fresh after rep 6 and could have done more. Need to do more of this when the body permits. There is my speed done for the month.

Big day as I felt so good I ran home. Around 26km covered.

This head cold continues to persist and is perhaps creeping down to the chest. Hence last few days have been particularly easy, even relative to my usual schedule.

Not too fussed however, as there is no real motivation to race in the short-term.

A recap as follows:

Monday - joined the HuRTS from Macquarie, but decided to create my own stragglers group that ran 5 min/km (rather than the usual 4:30s). Lucky to have company in Wooey and Sam J. Spent most of the time patting ourselves on the pack for running slow.

Tuesday - cold got worse so was home sick. Best I managed was a Bay Run jog/walk with Molly to clear the throat.

Wednesday - a little better so I took my chance with a jog to work. Detoured a little via Newtown and through USYD before shooting back up George Street. 9km all up with another 7km jog home.

Pondering doing the Rushcutters session tomorrow. Likely not a good idea.

Veggie Patch Diner is a disrupter in the chorizo bacon-infested waters of the Sydney brunch scene.
Swap bacon-for-broccoli and you'll get an equally tasty and satisfying feed. True upside is jaw-dropping appreciation of edible plant-life and a fighting chance to be heart-attack free before 50!

Veggie Patch Diner, Paddington

Almost every item incites drooling; so much so a beverage is needed. A single blend coffee is described to me as 'robust'. Honestly I only know this term when diplomatically describing a 100kg man's waistline. My best critique? It's nice.

Mixed blend cappacino with skim milk - $4.50

Gourmet salads are my weakness and my weekend mood now relies on the merits of a $20 mixed board. Waiter guides me to the $15 size but I think quickly - 'a third is joining us shortly'. Technically not a lie but still 5 months away...

Mixed Board - Beetroot pasta, spiced cauliflower and spinach quinoa with a zucchini pattie - $20

A symphony of produce with so many exciting elements. This is my match.

First the bad news. The 'refrigerated' feel hits me straight away; think pre-made counter salads say at Thomas Dux. Not a taste-detraction but like an Aldi special, a compromise on freshness. Also the pasta pieces in the beetroot mix are very rubbery.

Flip side is almost every element is delicious. Sweet potato and eggplant dips deliver sublime creaminess that a poached egg would otherwise deliver. Good portion relative to $ spent.

Mixed salad board with the eggplant and sweet potato dips

Egg and haloumi burger with onion, pocket and pesto - $10

Meanwhile, I polished off the mixed plate (ex rubber pasta) and earned the staffs' respect.

Relatively clean plate. Shared dish for one.

Today's mild negatives are highly forgivable if you consider such menu intrigue. Experience and faith in humanity puts it down to dish selection:

- Food - 7.5/10 - tasty, very healthy and a pleasurable distraction from chorizo.
- Value - 8.5/10 - low to mid teens pricing and filling!
- Other - 8/10 - great staff, sleek fit-out.
- Overall - 7.5/10 - I'm quite happy but the missus reverted to chorizo within 24 hours.

Will I be returning?
Other items on nearby tables looked so delicious that I'm already plotting my return. Examples include smashed avocado on black quinoa bread or spiced chickpea on crispy polenta.

It's the return of the LR and I was a little concerned my head cold would dampen the enthusiasm. Ventured out before 6am very slowly and proceeded through Newtown and Waterloo towards the Kiosk.

Pleasantly surprised to find company at Centennial in Birchy and Sonya. Another 6 guys were running 4:30s, so us three became the stragglers at a more-than-welcome 5:00 min pace. Almost 2 laps of the usual 10km loop, chatting away and commenting how long, slow runs are the way to go. Dropped off at Anzac Parade to head back home.

Lo and behold I instantly crossed paths with the Striders STAR run (30km course). Thus my return back via Blackwattle Bay was also blessed with company. Didn't recognise anyone and got a bit bored of the 5:30 pace. Nonetheless a great morning out.

36km in 3:10. Longest run since Six Foot Track.

130km all up for the week, no speed given I'm recovering from the half. Hope my headache clears for the week ahead. Running seems to help.

Friday - Commute
More easy miles as I continue to wait for the residual soreness from last week to ease. 7km over the Anzac Bridge in pouring rain at the crack of dawn was a good start.

Too lazy to run at lunch and I'm continuing to feel under the weather from this head cold. Nonetheless I chanced my luck running home via Pyrmont Wharves. Got to Blackwattle before the rain set in. Added 9km before I simply wanted to get home, dry out and eat dinner.

16km all up for the day, all in pouring rain

Saturday - Five Dock
Much better in the legs this morning. Planned a single Bay Run loop but kept changing my mind at every intersection in the Haberfield area. Found myself in Five Dock then later around the Drummoyne area. Turned into a tidy 15km recovery taking 1:15. Pretty slow as you can see.

Joined up with Brendan for more plodding at my go-to 5:30 pace. BW's slowly getting back from injury so happy to keep these type runs easy.

The course took us over the Bridge north. A little discontinuous heading out to Cremorne Point but the views make it worthwhile.

13km all up in 1:05.

Also finally got sent that photo the other week with George Gregan... seemed a pretty good guy.

Shot with George Gregan at Circular Quay one lunchtime

Some 5.30s with Conway starting from the usual Macquarie Street down to Garden Island and Rushcutters. Road crossings a touch frustrating but once you get to Centennial it's great.

I really started to tire in the last 2km. So much so I couldn't hold 530 pace. Could be the sore throat.

15km all up.

Monday
Expected to pull up worse but actually Monday came round and I was fresher-than-normal. Strange.

Hence I joined Conway plus 3 others for some 5:30s around Hickson. Fairly standard 'filler' for me these days and we covered 12km. Saw Brendan, Renee and a few others along the way.

Embarassed to see a photo of me (in a bad state) on p3 of the AFR chasing after two girls in the SMH.

Added another 7 km in the evening running home. Hence 20km for the day.

In other news I've bought some Altra The Ones. Zero drop but good cushion, wide toebox. So far so good. Will order multiples if they stand the rigours of a few weeks mileage. $60 a bargain.

Altra The One

Tuesday
It's all about base rebuilding and today was no different. Felt some delayed fatigue when I woke. Thus jumped on the saddle for a loop around the Bay Run before heading to work. Bike lock dropped out of my pouch ... disaster.

Skipped my 'favourite' 14x3 min in favour of a 1 hour recovery with Brendan at lunch. Started at CQ, tracked the water down to Garden Island. Then headed back to Farm Cove seeing some dedicated souls battling out the session. Doubt many lasted the full 14.

Extended the run to hit 12km bang on before hanging up the shoes.

Rode the bike home in the wet

At its core, Bootsdarling is a killer coffee barista stapled to a two-man shoebox kitchen operation. The sweet spot is food complex enough to differentiate, yet simple enough that each element has a purpose.

Chic interior design, chalkboard drinks menu

Given the location is 50m from Taylor Square, 'alternative is in' and so soy flat white is my beverage.

Soy flat white - $3.50

Best $3.50 beverage I've ever had aside from a half price Boost Juice. Aromatic, smooth and creamy. I was too dehydrated from the SMH Half Marathon to notice the heart artwork.

Zucchini, corn and ricotta fritters with trout and poached egg - $22

Cafe fritters are so predictable, so the question is why is this different?

Beached whale trout

First thought is that of a beached whale. Look at how the trout is lifelessly slumped across the fritter embankment. This proves both a pitiful and perversely arousing visual.

Initial mouth has me defeated. Delicately shaved zucchini delivers a soft, stringy texture you'd never get from a flour base. Add a creamy dimension from the ricotta and a pesto moat and this is deadly. I was so taken aback I almost forgot to pop the yolk on top ... almost.

Excellent yolk seepage into the fritters

The trout was tackled separately and I rejoiced in rescuing the whale by dismantling the flaky flesh, piece by piece. The final reward was a crispy skin. Critical. Such a simple yet tasty dish with every element having a purpose.

Unusual choice for Lorie in a pasta special for brunch. Rules are made to be broken. Having been told this is lunch only, I explained to the nice waiter the missus is carb loading (for the 30m walk back to the car).

Mediterranean pasta with salsa verde, olives, capers and sun-dried tomatoes - $12

Flavour wise it's a very solid effort and comparable to a good mid-range Italian kitchen (e.g. Fratelli). Can't fault the quality produce, al dente pasta and sauce-pasta coverage. Mini mushrooms worked like a charm.

If you (i) crave pesto, and (ii) love value, then this is the dish for you. A surprise outperformance with 'good food good price' being the obvious pull.

A sincere performance from two guys so space constrained with a score to match:
- Food - 8.5/10 - simple, tasty yet innovative enough to avert the DIY-risk.
- Value - 7.5/10 - wide spread. Low teens cheap up to north of $20 not-cheap. Portions acceptable.
- Other - 7/10 - nailed the coffee but lukewarm service quality and shoebox setting.
- Overall - 8/10 - start at 7.5 upgraded by 0.5pts for coffee. Near faultless execution of a comfort-style yet innovative items.

Bootsdarling, Darlinghurst

My view is this sits perilously close to must-try status. Memorable enough but not life changing. If you live close, it's a great option.

Will I be returning?
Yes, but very dish specific. Green Duk eggs and if they offer, baked eggs.

The faster but not fitter I get, the more these type of races hurt.

My best attempt at a taper was 135km last week (with 2x nasty tempo treadmill runs) then 65k over Mon-Sat. So just like the Aldi chicken on sale I ate the night before, there was serious questions over leg freshness.

Morning started off with a Central drop off (thanks Lorie) then a 2km jog to stone Pillars. Shared a quick chat with Quentin before toeing the start.

Having a race strategy is hard with only a 82 min half PB benchmark not to mention being a slow starter. I agree to stick with Eloise, figuring she'd run a clinical 73.XX for the win.

A long long countdown. Announcer loves his own voice. 10, 9 .... 3, 2, 1 and finally the gun goes. Shooting down Macquarie is a frenzy as anyone can keep 3:20s.

Startline outside St Mary's Cathedral

Crowd thins out by 2km, 10-odd group forms. There's a bit of cross-female eye-balling amongst the top 3 girls that is just funny to watch.  A fourth guy has a pony tail so in effect, 40% female group. Wow.

I now understand how to run the SMH - hit the first 10km hard, cruise to 16km then throttle the hills in the last 6km.

Even high 3:20s pace is a rude shock to my legs. Though I like to ease into my rhythm, too much time is lost.

Quads fatigue first and fast. We hit the wind heading south on Hickson and doubt is already creeping in. We all share pacing but it's hard enough not being dropped!

There I am feeling worse and worse spinning around lonely Pyrmont. Big kick seeing Christine + baby Lincoln cheering at 8km. Group thins out to 5 and I mention to Eloise that our 10k split is 34:40. A bit slow?

Half-way - 36:35. Doubting if I can hold this again.

Hickson northbound is where you feed off the cheers with the outbound runners.

I'm THAT Asian guy tucked behind the lead woman chasing a policman on a bike. Flat turf plus tailwind equals cruise mode? Not so. I'm starting to think about brunch and my form falters as a result.

We smell blood seeing a few stragglers into the Cahill tunnel. This is after some very lukewarm 15km and 16km splits... 3:36, 3:45.

Here comes Macquarie street ascent after 17km. The climb turns out to be a non-event. Before long I see a tiring Neil and reel him in around the Mrs Mac Chair bend. Surprisingly my core group of four does not fracture until the climb at 20km past the Gallery.

Finally that Aldi chicken leg digests and the stomach pain eases. Here's my chance not to get chicked! A quick surge drops Eloise, then a 2nd surge near the Stone Pillars has two soldiers defeated.

Final bend comes, I see Charlie cheering at the corner. Baffling as I saw him in Pyrmont 10km... did he DNF or turn Kenyan for the last 13km?

Sprinting into the finish, I look at the clock with 15m to go in horror.

1:12:57 ....bugger!

73:01 and 13th place. Tidy 9 min PB on 2012. Should have dive bombed for a sub-73. There's always next year.
The finish is pretty empty but there's a few (Tom, Barts, Lewis) getting comfortable with the cameras.

From the left - Neil, Lewis, Tom, myself

My PB-inspired excitement is overwhelmed by a persistently weak stomach. This means I can only exchange a few sweaty handshakes before taking the bus-of-shame home with Lorie.

Stoked with my effort, the pacing was bang on. Today was a true exercise in pain management. They say listen to the body:
- quads told me from 6km that I'm over-raced and not fully recovered/tapered.
- stomach pleads with me to no longer try 40% off Aldi meat as a pre-race meal.

I look at my splits showing a tidy mini negative split:
- First half - 36:33
- Second half - 36:27

Some call outs:
- Run of the day goes to Tommy H with a huge PB of 71:13 ... never though it possible.
- Lewis sneaking under 72 and Barts seemly unhappy with a 72:15 ...
- Andy sub 75 min and Macca not far behind.
- Lambert another PB at 78 min.

Lucky I had the benefit of running with the lead girl. This kept me very honest.

Loitering around the drinks stand

The aftermath involved an excellent brunch at Darlinghurst which remedied my stomach issues. Maybe I was just hungry?

Going to put the feet up for a few weeks (from racing). Not sure what's next on the cards.

Here's the detailed split below.

Run splits

Little to report aside from easing up on the kms.

On Thursday I joined Brendan for some 6 min/km type running down Hickson Wharves. Initial plan was 8km, but he succesfully convinced me to extend the run down to Farm Cove.

Turned out to be a hefty 12km run. Felt good nonetheless. Last run till Sunday.

Looking forward to the race. No expectations this time.

Three days into my 10km recovery style sessions in preparation for SMH half on Sunday.

Convinced Wooey to skip Corporate Cup and join me for some easy 5:30s around Farm Cove then Garden Island. Little to report.

11.5km in 60 min. Cycled to and from work in the horrible cold. Until I invest in some cycling winter clothing, I'll have to rely on self generated body heat....it's a real incentive to add some upper body mass.

Legs starting to freshen up. A good sign obviously and tomorrow will be similar. I plan to rest on Friday and do strides on Sunday.

Monday wharves
Joined Wooey for an easy 8km starting at CQ and circling Hickson wharves before making the return. Briefly linked up with the HURTS crew of 10ish towards the end but I but it short. This was a planned recovery so the pace was 5.30s. Successfully threw in 2 sets of 25 push ups

Tuesday Farm Cove
A repeat recovery but this time zip zapped around farm Cove at 5 min pace.  Crossed paths with the squad doing 4x10 intervals.  With the legs better but still tender from last week, I was happy to let them go.

Finished up with 12km bang on 1 hour.

The plan is 8 to 10k per day and Friday Saturday rest.  No speed. I've asked Charlie to chain me to the desk on Friday.

Hard to say no to a lazy Sunday Centennial long run with the crew.

Rest today, at least from running. The quads have taken a real beating from the double treadmills amongst about 50km covered the two days prior. The two 30 min sessions at 3:10 min/km, plus last weekend's 10k race has given a much needed speed injection into my routine.

My second 'shift' was at 6:30am. So I turned up at MP 10 min before only to be told by Paul Birch that bad news - last 4 need to do 9.4km each to get to 400km in 24 hours.

Quentin did an impressive 9.7km just before, so from there on out I resigned myself to the discomfort of 19km/h on a treadmill. The 7km jog to MP helped warm up the legs, but the quads highly sleepy from yesterday's effort. Started at 18.5 km/hr, then stepped it up to 20 km/hr by the end.

2nd shift - 9.43km in 30 min

Returned later at 8:30 to see Tucks get through the 400km mark with 20 seconds to spare. What a thrilling finish.

Went remarkably quickly in the end. 9.4km in 30 min which is 3:10 pace. Not bad.

Felt obliged to do a loosener at lunch. Joined Conway, Nathan at the back of a broader 12 man group around Opera House then Hickson. Dropped off after maybe 11km.

Been a big day, I count upwards of 28km banked.

The HuRTS are currently battling it out in a 24 hour treadmill run to support Outrun Cancer.

All about raising funds/awareness for the connection between BMI, activity, diet and cancer.

The setup is in Martin Place running from 8:30am today. My two sessions of 30 min were locked in weeks ago (10:30am Thursday, 6:30am Friday).

The goal is for us to do 2:20 marathons (x2). Being the 5th slot, I had this pleasure for the first marathon.

Got out in a chilled mid-morning down to MP and CT was battling away for his 2nd set! Quetin helped me work out how to operate the machine. It's a standing start with the treadmill max of 20km/hr (3 min/km).

Easy enough, so off I went at 19km/hr (3:08 ish) with 4.5km to cover to the imaginary marathon (42.2km). I managed to step it up for 7 min to 20km/hr (3 min/km)!



Got to that mark at 2:14 (14 min into my set); 6 min ahead of plan. Great result but frankly it was the likes of Quentin, CT, Barts that did the work.

The remaining 16 min was tough, but I stayed above 19 km/hr. Didn't want to drop the ball for marathon 2 attempt. Did a slow warm-down once the clock hit 30 min; quads were dead!

9.6km in 30 min. #2 behind Quentin, who did 9.8km.

Managed to swing by later in the day twice, first to see Conway then after work to see Jordon.

Charlie, Conway and I

The update at 5:30pm thanks to Matt Kaley is:

- Barts - 9.4km
- CT - 9.2km then 9.2km
- Quentin - 9.8km
- Ho - 9.6km
- Andy - 9.2km
- Crossy - 9.1km
- Tucks - 9.4km
- Lindop - 8.4km then 7.9km
- James - 8.4km
- Champ 8.3
- J O'L - 9.0km then 9.3km
- Conway - 8.0km
- Crossy - 9.1km
- Highnam - 9.4km

I'm on for 6:30am tomorrow. Not looking forward to it!

Need to also confess I jogged into work and back home; albeit it very slowly.

Wednesday - Wharves

Joined by Wooey for some 6 min/km type recovery. Standard course from CQ, circling Hickson wharves. We then shot down DH and around a few more piers in Pyrmont.

Felt great as I finished up - 12km.

Add that to the 6km jog in makes 18km for the day.

Thursday - Garden Island

Scheduled to meet Conway at the usual spot. Got there 12:15, waited 5 min and figured he had already left. Turns out 12:25pm was the agreed time.

Cooincidently ran into Wooey again near Art Gallery. Proceeded down to Garden Island and up through Potts Point before circling back around Mrs Mac Chair. Wooey dropped off at CQ leaving me to add 3km solo.

Again a random bump into Wongy and Andy meant my last 3km was with good company. Saw George Gregan promoting something at CQ and took a photo with him. Wongy to send though and I'll upload in due course.

13km all up at 5:30 min/km

So I've been scolded by Coach Conway for going out too slow in my latest 10km race. The 3:18s I did over km 1, 2 and 3 are a cop-out and strategically unsound. Sound advice albeit from the winner of 2014 underperformer of the year.

One to dwell on for my next race I suppose.

Today was 6km into work, followed by a lunch time HuRTS recovery run. Standard issue 4:40 pace with a crew of maybe 15. Generally stuck with Wongy, Birchy and Andy around Hickson wharves, before dropping off back at CQ.

16km all up for the day.

Pretty happy with how I pulled up from yesterday. Decided against a Centennial style 30km run knowing the 4:40 pace would be quite aggressive. A pending brunch catch up with my sister meant this was a good chance to run the Gladesville bridge over to my old joint in Artarmon.

Taking the mantra 'no such thing as too slow' a touch too far, I set out into Haberfield at 6 min pace before hooking around Drummoyne and onto the North Side. The rain was not a both in the slightest.

This was all about loosening the legs, banking the kms and keeping myself relatively fresh. Finished with a few mild hills and ran zig zags until I hit the desired distance.

25km at 5:30 min/km. 

107km for the week, including yesterday's race.

Flat legs, no real taper and lots of pork from last night's Filo banquet. The 7:45am is not too bad, but waiting 30 min in the registration line leaves me with minimal warm-up.

This is a dead flat course with a double 5km loop and a 300m track finish. Being such a fast course, it's no surprise to see HuRTS runners out in force. The start has me shoulder to shoulder with Barts, Quentin and Lambert at the start.

The wait is made worse by introductions of the elites - as unnecessarily dragged out as the last hour of The Hobbit Part 2.

Gun goes off and a stampede of kids on the initial 800m is a joke. I lose sight of the 32 min runners and resolve to run my own 'slow' pace. 3:18 for 1km is snail pace in such a deep field.

Right turn at Kevin Coombs, the space opens and here I'm strangely alone. Hard work bridging gaps to mini packs. I guess my pace to be 3:15s, but I feel much worse. The 3km turnaround gives sight of elites (60s ahead) and the front HuRTS guys (30s ahead). I've already given up so much ground.

Long grind back to the start - sadly no one to sit behind else the pace drops. I also feel my legs are holding me back. At 5km (16:38), I've only just passed Macca though breathing is well controlled.

Onward with the grind and often having company helps. No luck for me, and solo it is to the 7km turnaround. Liam Adams is chasing a car whilst being hunted by 4 guys who look like they haven't eaten in days.

My gaze fixes on the distant Quentin and CT 20s in front. Juicy carrots for a long chase home. The 7-9km section is where I do best. Pace is dead on 3:15s, but this 'feels' much faster when all others fade. Up I move 8 places before the final 600m inside the stadium walls.

My motivation kicks up again seeing eventual 2nd place female Eloise ahead. My triumph (if you call it that) was a pretty unimpressive kick on the back straight to avoid being 'chicked'.

Jogging down the finish straight

Frankly I'm not sure whether to be happy with sub-33 or disappointed without a PB. Slower by 5s than my PB at North Head in March. A humbling 35th place.

Splits below - 16s negative split and bang on with the plan.

- First 5km in 16:38 (3:18, 3:18, 3:21, 3:17, 3:23)
- Second 5km in 16:22 (3:13, 3:17, 3:18, 3:20, 3:14)

Lesson today is that I lack speed, particularly on such flat courses. This comes down to always skipping Tuesday intervals. Perhaps the need is for some track work.

Empty 400m track taken by Lorie

Well done to the group with PBs left right and centre:
- Tom 32:07, giving in-form Barts and 32 flat a scare
- Lewis 32:45, most improved in 2 months
- Lambert 35:14, coming off some solid summer training
- A Biggs 35:53, he's back
- Darren 36:51, wins the husband/wife dual

HuRTS Squad outsider the Striders Tent

No run is complete without a B&E roll, this time at at Bowen's, Orange Grove Markets. Part reward for myself, part payment to the driver.

B&E roll at Bowen's

Thick meaty bacon, pillow soft bun offset by sauce choices that were quite uninspired. Tomato sauce doesn't do this $7 roll justice. Happy wife happy life.

Happy with the B&E quality

So what's next for me?
SMH half in 2 weeks time. Did 82:15 here in 2012, my one and only attempt at a half.