Race, Brunch, Repeat

Initially scared the mid 20s temps would compromise the enjoyment of a swim down at ABC, the humidity stepped in to save the day.

Jogged towards the Art Gallery with Frenchman and Andy (en route to Rushcutters), before branching off to the pool. Certainly no guilt skipping 7x400s with 3km tempo!

Swim was pretty uneventful. 500m solo in 9:40, then another 500m drafting off a random with my 1km split 18:45. Stopped for a break, then proceeded with another 1km half solo, half drafting.

It's just too tempting to sit on people's toes.

2km all up in 37 min. Felt the form reverting to a doggy paddle in the last few laps.

Jogged back through the Gardens with RG from work, who was also down for an easy splash.

Run-wise, very light on. 6km to work, 6km back.

Toyed with the idea of a swim-only day, then a Redleaf dip offer came through via email. Linked up with Smolly, Liam and later Taffy and Charlie L starting from the Stone Pillars. Luckily, Smolly was still in recovery-mode from some brutal session on Tuesday so I was able to enjoy the 4.5km jog (rather than race the hills). Of course, Loftus St was nasty. 

Well I looked at the 4x10 min lunch set and figured, how bad can it be? After all, I'm 3 weeks without speed. Come 12:30pm, Timmy was kind enough to set 30 of us off. I sub'ed the 2 min rest for a fast float, hence 48 min tempo for me.

Set out 'easy' in a chasing group behind the leaders (CT, Barts, Nick). #1 saw me working with Fats and Lambert at what felt like 3:35s. Not nice on tired legs. Turnaround point at 11 min was under the OH at 3km.

#2 has the dreaded triple team of hills (Mrs Mac Chair, ABC then Art Gallery). Starting feeling OK and surged the hills, making big gains vs the pack particularly at ABC Pool.

Out again on #3 and by now I had warmed up. Trailed Barts by 15m the whole way and perversely, Greg was latching onto me around Farm Cove like a newborn. I could smell him the whole way. This time, 50m beyond #1.

Close to tapping out on #4, but started with Barts/CT/Nick and did not want the embarrassment of being passed. Suffice to say, it was an emotional 12 min. Dug quite deep on the hills and impressed myself with sub 3:20s on the flats. Passed Champ at Art Gallery and to my surprise he hitched a ride to the end. Aside from Champ, the 'respectable' finishers (inside 40 min) were far and few between.

12 min segment distances: 3.2km, 3.3km, 3.4km, 3.4km.

13.4km in 48 min at 3:34 min/km average pace. 

The session rendered me pretty tired. So much so I confused the laundry basket with a crib.

Convinced the pensioners group to mix it up with a run-swim-run combo to Cremorne Point. In sticky temps, this was a compelling sell.

Five others took the bait including MC, Sammy J, Frenchman, James and another. Forgot how hilly it is in the 5km to the pool. Imagine our disenchantment seeing the pool closed! Frenchman was adamant it was open just last week.

My legs felt heavy and the moral was certainly low on the way back. Lucky the Frenchman kept me well entertained with his wild travel stories across Europe, South America and more recently,Vaucluse. We dropped the others on the climb back to Milsons Point.

13km all up in 70 min. No reward for all those nasty climbs.

Can never say NO to a social long-run with the team in Centennial. However, my run yesterday meant a tall ask for the legs to back up for 2.

On my warm-up to the Kiosk (7am start), I glimpsed the 6:30am group shooting south past the Moore Park Golf Course. Tagged on here for 2km before the 'start'. Well, I think the crew is getting a calorie head start ahead of Xmas as the attendance was sky high.

Some regulars (Timmy, JFen, Craig, CT, Greta, Gleeso), others returning (Jeet, Renaud, Enda, LJ) and finally newish recruits (Lambert, Champ).

Pace picked up at instantly. I was happy to oblige but with JFen smashing 4:20s, we doggedly hung on. First 10km loop at this pace really thinned the team out.

Partly to blame was the temps, then later the Woollahra Gate Climb. Shown below, motivation was a big issue for Lambert, Renaud, Enda, shirtless Timmy and JFen (head under a tap).

Cafe Shekin shares the same excellent brunch genetics of its Enmore-based mother; Middle-Eastern tilt, massive serves. Honestly, the main difference is amusement over the local clientele.



Erskinville is weird. I observe marauding zombies sucking disposable cups whilst dragging squealing beasts on chains. False alarm - it's just a young demographic of coffee-addicts where ownership of a designer dog is mandatory.

Menu is the same as Enmore! No point repeating the fabulous avocado falafel (The Bite) or baked eggs (Shakshuka) when I've ventured this far...

Lucky, there is back-up.



Shenkin Stack - salmon, egg, bocconocini, labanne and tomato on sourdough - $18.

'Stack' has positive word associations. Thus I don't read the ingredients.



Similar to school and career, lack of literacy skills hurts. I may be on detention.

Clean egg-slicing technique and salmon layering appeals to my OCD. Taste wise, my best translation is a bruschetta married to a DIY Philadelphia cream-cheese job. Boring.



Above, note a giant leaf. It's a decoy and I fell for it. Next time, read the ingredients. 5/10.

Smoked eggplant, zuccini, israeli salad with creamy tahini sauce - $18

Like a black truffle (sub-terrain), a smoked eggplant is a rare find in cafes. Happy days when I sniff one out. Base is crispy with that beautiful charred flavour. With creamy sauce, there is a beautiful contrast.

Fresh, filling and tasty. How can I complain. 8/10.


Shenkin (any outpost) is 8/10. Though you'll never leave hungry at Shenkin, dish selection is an art:

- Good  - The Bite, Shakshuka, Hummus Plate.
- Regret - Shenkin Stack and any standard non-Israeli affairs.

Will I be returning?
Enmore, Surry Hills, Newtown or Erskinville. All the same.

Friday - ABC

6km recovery run to work, then at lunch back in the pool with HuRTS per the new Friday ritual. PW sent out some swim set email involving [insert something hard]. No interest.

Decent turnout with Timmy, Charlie L and even Sonya out early. Think I even saw Champ, Gus, Crossy later on. My swim involved 1km easy (19:10) then 500m hard. Sadly the hard effort did not yield any time improvement. Clearly my technique is a fail.

Another 300m easy, then Timmy jumped in my slow lane and paced me to a 1:45 100m. Felt hard but I hung onto his feet with glee. 100m cool-down to make 2km in the pool.

Cool-down jog around Farm Cove added 3km running. Saw Lambert and Erika at Farm Cove.

Saturday - Coogee to Bondi

Expected to feel rubbish after a work Xmas party (few drinks) then a 6 hour sleep window only 50% utilised. Thanks Trinity.

Strangely, I felt OK. Told Lorie 'meet me 9am at Bondi' and set out into the wild with over 2 hours to spare. Cautious of over-exertion with mild soreness in the leg (way better than start of week).

Started by heading to Syd Park with Parkrun in mind but got bored as I was too early.

 Next up, headed to UNSW, my old stomping ground. Finally, followed the sun to the beach where I spent a good 60 min heading northwards along the coast.



Initiall frustrated by the uneven terrain and shirtless locals, I actually started to enjoy the stop-start routine. I also now know it takes awhile to get from Coogee to Bondi.



After battling the rising temps, stumbled into Bondi more tanned than before, dehydrated and pretty hungry. Thus the breakfast at Lox, Stock & Barrel.



30km in 2:35 at 5:12 min/km ave. pace. I'll admit a few walking breaks...

Good news - the achilles feels noticeably better. The Wednesday swim did the trick (I think). One day's rest for a pair of legs that are never on holiday makes a world of difference.

My lunch plans quickly formed once Sam Johnson called me out for a 'catch up'. The man is a gold mine for dad information and is happy to pass on his infinite wisdom. How can I say no to some newborn handling teach-in bolted to a run-dip-run session to Redleaf?

Took the shortish way, saw JFen warming up for the 8x800m intervals to which I politely declined.

Unlike Monday, the pace was an easy 5:15s. In a fairly empty Redleaf, I knocked out one perimeter lap (5 min) before making the return trip. Crisp water temps but nothing I can't handle.

7km out, 5km back making 12km all up.

Bike wheel is flat so I'm stuck commuting on foot. Thus 23km for the day. Whoops.

Still relishing the off-season. ABC swim tomorrow and of course, a Centennial brunch combo is Sunday's plan.

Giving the legs a much needed break. This time I was solo at A.B.C. in cold, windy conditions. Once I got going, it was OK. Very low intensity type swim, covering 2km.

Pace was about 60s/lap. Always tough exiting the water and getting blasted with wind chill.

Had to warm myself up with a 3.5km jog around Farm Cove. Lucky enough, Lambert was at the tail end of his recovery, meaning I had good company back to work.

Started at the Stone Pillars with a decent sized HuRTS crew, seemingly irrationally set on a 45 progressive tempo in mid 30s temp.

A quick spot check of my right achilles? Not a pass. Joined Charlie, Liam, Champ, Smolly and Jono to Redleaf pool for a trip. Impossible to resist this 'easy' direct run (5km one-way) over the tempo.

First time running with Smolly, who to my dismay looks at hills (or steps) like a fat kid on cake. Raced the big guy up Loftus St (a steep 300m incline) using only nose breathing. His rules... Yes I lost by 5m. First time I've been passed on a hill YTD.

Lovely dip at Redleaf involving some casual free, before heading back the same way. Picked up JFen at Rushcutters, who was doing his own  secret training. By the end, the leg was noticeably sore. Big regrets not just doing a lighter run + ABC.

9.8km all up in 55 min.

Will see a temp drop tomorrow. Uncertain what my lunch will involve.