June 8-14.

MONDAY 8/6- 8K easy. 1.5K run to Pitt Park, 5K on the grass, 1.5K home. Still a bit tender. Cold gusty winds blowing.

TUESDAY 9/6- 11.5K North Wenty Loop. Valley Rd- Fletcher St- Falls Rd- Station St- Blaxland Rd- the Lake- Station St- Armstrong St- home. 11.5K @5.32min/km. Cold winds blowing out there today.

WEDNESDAY 10/6- Abridged North Wenty Loop Reversed. Armstrong St- Falls Rd- Station St- Blaxland Rd- the Lake- Station St- Armstrong St- home. 10K @ 5.22min/km. Night run with minus 5 windchill. Rugged up with UnderArmour tights, merino thermal, Netti shell jacket, polypro beanie and windstopper gloves and felt just fine all the way, decent run.

THURSDAY 11/6- Springwood- Linden- return, 20K @ 5.07min/km. Fairly straightforward run- uphill for 10K, turn around, come back. Pushed hard the last couple of km....

FRIDAY 12/6- Abridged North Wenty Loop, 10K@ 5.20min/km. Felt a little tender from the 20K yesterday. Sunny, still, cool conditions.

SATURDAY 13/6- Abridged North Wenty Loop, 10K @ 5.20min/km. Quite cool and cloudy, was rugged up in longsleeve coolmax, long tights, beanie and gloves.

SUNDAY 14/6- Armstrong St- Darwins Walk- Dalrymple Ave- GWH- Tableland Rd- QE Drive- return. 10K @ 5.38min/km. Was going to go longer today but felt flat and tired.

Only 80K this week, some decent runs though. Ran every day.

June 1-7.

MONDAY 1/6- 31.5K cycle. Very slow and feeling very beat up.

TUESDAY 2/6- 10.5K run- Armstrong St- Darwins Walk- Dalrymple St- GWH- Tableland Rd- QE Drive- turnaround at Ingar gate- return. Bit beat up in the quads but finished fairly well actually.

WEDNESDAY 3/6- MORNING- 15.5K run, lap of Kedumba Pass with Sarge. Slow and steady on a foggy morning.

EVENING- RPM class at Katoomba gym.

THURSDAY 4/6- 19.5K run, 1.38, 5.01min/km- North Penrith- Cranebrook- Penrith Whitewater- River Walk- Nepean Bridges. With Shogun on his lunch break. Finished feeling like I'd worked hard, but not buggered. Happy with the pace, good run.

FRIDAY 5/6- 10K run- Armstrong St- Darwins Walk- Dalrymple St- GWH- Tableland Rd- QE Drive- Ingar gate- return. Very tender and slow this morning- was going to be a 16K, turned back early.

SATURDAY 6/6- 31K run, 2..42, 5.13min/km. Down the highway to work. Really happy with this run- previously it's been hard getting this much under 6min/km. Saw B+ on his bike at Linden. Things looking up.

SUNDAY 7/6- 14K run out and back on Tableland Rd. Dirt road for my beat up legs- a very slow amble along. Brought up 100K even for the week- second in a row, with a couple of encouraging runs in there.

May 25-31.

MONDAY 25/5- 15K, Penrith- M4 Bridge- River Rd- Lapstone Trail- Lapstone Zig Zag- Knapsack Bridge- Emu Plains- Penrith. With Shogun from his work, mix of roads and some steep trails. Suffered a bit. 90 mins, 6min/km.

TUESDAY 26/5- 13.5K, Penrith River Walk out and back plus Nepean Bridges Loop, 5.23min/km. With Shogun again, unseasonably warm day. Wore new Adizero XTs, great shoe judging from first testing.

WEDNESDAY 27/5- 7.5K road run to Katoomba Gym, 45 minute RPM class, 7.5K road run home. On a wet and misty evening. Legs felt a bit beat up subsequently.

THURSDAY 28/5- No run.

FRIDAY 29/5- 7.5K road run to Katoomba Gym, 45 minute RPM class, 7.5K road run home. Very cold this morning, felt reasonably okay.

SATURDAY 30/5- 16K, Armstrong St- Darwin Walk- Dalrymple Ave- GWH- Tableland Rd- QE Drive- Ingar firetrail- turnaround at Aeroplane Hills FT junction- return. Cool misty morning run over varied surfaces, felt pretty decent.

SUNDAY 31/5- Great NOSH footrace and return run, 25.5K total incl. 15.5K race in 99.10. A course PW by 18 minutes! Lots of mud. Very grim run back, but totalled an even 100K running for the week (plus 2 RPM classes), which is something I suppose.

May 18-24.

Recovered from achilles problems, missed the TNF100, training resumes...

MONDAY 18/5- 12K, home- Conservation Hut- Lilians Bridge- Fairmont- Cliff View Drive- Pool of Siloam- Gordon Falls Reserve- home. From now on to be known as the "Stair Run" as it is nothing but up and down steps, except for a km each way on bitumen in the middle. Took 1.40 for 12K!

TUESDAY 19/5- 6.5K, 1.5K warmup, 5 x 100m strides, 5 x 400m in 93, 94, 93, 93, 93, 1.5K warm down. First 400s in a while, hard friggin' work.

WEDNESDAY 20/5- 7.5K road run, home- highway- Scott Ave- Woodford Ave- Megalong St- return. Very hilly, misty, wet.

THURSDAY 21/5- No run.

FRIDAY 22/5- 12K road run, home- highway- Scott Ave- Gladstone St- Megalong St- Lovel St- Kingsford Smith Park- return. Very hilly! Did this at lunchtime but was geared up in goretex jacket and gloves, beane, tights, cold and wet....

SATURDAY 23/5- 5.5K Low Gear Lane loop at Warrimoo. Felt like utter shit.

SUNDAY 24/5- 12K stair run, same as Monday. Felt much better today.

Six days of running this week, only 55.5Ks but it's a start.

April 13-19.

MONDAY 13/4- 31.5K. Ran to work again. At the start the achilles felt fine but gradually got sore, then sorer, although once past Hazelbrook the pain didn't seem to get any worse so just kept plodding along. Solid rain for the first 45 minutes, cloudy and a bit misty after that. Glad I got it done even though it was a slow shuffle.

Back on the ice packs and Voltaren tonight.

Given I did 3 x 30K runs in 4 days, not surprising that some body part rebelled.

TUESDAY 14/4- 31.5K cycle to work. Achilles very painful at the start but manageable by the end.

WEDNESDAY 15/4- 34K cycle to the mechanics to collect the van. Achilles a bit better, very stiff still. Having trouble finding a good practitioner this week, the two fellows I would normally consult are both on Easter holidays....

April 6- 12.

MONDAY 6/4- No run. Buggered.

TUESDAY 7/4- Double Kedumba Pass, 30km, 1300m climbing and descent. With Sleep Train on a cool and misty morning. Felt okay, left achilles feeling a bit rough by the end.

WEDNESDAY 8/4- 5K walk. Woke up this morning and my achilles was screaming at me. Tried to go for a run but after a few hundred metres pulled the pin and did a 5K stroll along the Nature Track instead. (The Nature Track is part of the TNF100 course, so this counts as training, right?)

No running the rest of the week- spent the time with my foot on ice and hitting the Nurofen and Voltaren gel.

March 31- April 6.

Got through 6FT in a slow 5.56, moved house to Wentworth Falls... time to think of North Face 100k and further goals down the line....

MONDAY 31/3- 9K. 1.5K to Pitt Park Track, 6K barefoot on grass, 1.5K back. Felt like shite after the previous day's Great Volcanic mountain race.

TUESDAY 31/3- 12K around the streets of Wentworth Falls in the esteemed company of Kieron Thompson. Had planned to run long today but had to go to work for a few hours in the afternoon instead. Steady rain.

WEDNESDAY 1/4- 6K incl. 3K tempo in 13.19. Not much time today so flogged myself at the track to get some benefit from a 30 minute session. Also gives me a benchmark to aim at.

THURSDAY 2/4- 9.5K Lap of the Falls- home- Con Hut- Shortcut Track- picnic area- waterfalls- Rocket Point- Hordern Rd- Tableland Rd- highway- Cascade St- home. Felt like crap pretty much the whole way. Not much helped by me leaving all my running shorts at work the night before and having to run in Mel's soccer shorts instead...

FRIDAY 3/4- 9.5K Lap of the Falls again, a minute or two quicker but still struggling.

SATURDAY 4/4- 31.5K. Ran from home to work. Wentworth Falls- Railway Pde- Bullaburra-Loftus St- Lawson- Hazelbrook- Woodford- Faulconbridge- Springwood- Warrimoo. Felt pretty good actually, haven't done a road run this long in a few years. Cool, misty weather.

Flake, I got the belt for 6FT number 12 this year. Just six more till I get the jacket!

SUNDAY 5/4- 31.5K. Repeat of yesterday's run on a muggy day and tired legs. Brought up 108K for the week- first training run over 100K in three years. Neat.