city to surf 14k - 55.02 (19 sec P.B)

Left home @ 8 am and jogged the 5k into the start - dumped the bag and jogged another k or so around to the start.
Got an alright start - 10 sec delay or so before actually running/crossing start line and was well into stride by the tunnel after dodging and weaving for a couple of minutes.

Splits as follows :-

5k 19.16

7k 28.10 (slowed uphill badly)

10k 39.53

Last 3k in 11.01 for a 55.02.

Watch had 54.46 but was probably a garmin blip (had a 16 sec rest time) - can't believe I got so close to a preferred start - 3 bloody secs. I could see the clock with a 53.xx time as I turned the final corner but didn't quite get there. Tough luck !! But like Boof Davis, I'm not going to let the C2S beat me - next year, bring it on !

Thanks Martin and Silverfox for your kind words, always good to catch up and hopefully we can fit a run in soon.

Vat, bad luck - you'll be back in a week or two, slaying them again.

Congrats to all the runclubbers - Julia, Angela, Caro, The owl, Sue & Bruce - great stuff guys. Tim and I are really proud of you all.

Fiona finished her first C2S in a gun time of 2.20 walking, she had just under 2hrs on her watch - she now has something to chase.

We walked back to the city via Bondi Junction after getting something to eat, then caught the bus home and are fairly tired now.

Missed Bella's last soccer match - they kept the minor premiers to 1-0 (0-0 @ half time) and evidently could have been 1-1. Hurlstone Park play Balmain A next week in the grand final.
Hopefully the bulk of the team can stick together next year as they are just starting to show some promise.

Post script

This year I have had P.B's at 5, 10, 21.1 and C2S so can't really complain. Just put my P.B times into Macmillans running calculator and they suggested 54.33 to 55.06 for 14k based on my 10k & half times - spot on !

3 weeks until Striders @ North Head then Blackmores Half the week after.
Aiming for 37.xx 10k & 83.xx minute half marathon.

My 5k times suggest a much faster 10k & half time but how to improve ?? I think my aerobic capacity is not up to scratch - long runs need to be longer and better paced plus I will introduce a midweek long run, starting this week.