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.

December 15-21.

MONDAY 15/12- No training.

TUESDAY 16/12- Railway Pde- Wilson Way- Boorea St- Rusden Rd- Mt Riverview Tennis COurt- return. 1.05, 12K, 5.25min/km. Night run, felt good, even on hills.

WEDNESDAY 17/12- Warrimoo Underpass- Railway Pde- Wilson Way- Boorea St- Wilson Way- Railway Pde. 55.45, 10.5K, 5.19min/km. Another night run. Skipped the Underpass Loop on the way back. Moving well.

THURSDAY 18/12- Warrimoo Underpass- Railway Pde- Wilson Way- Boorea St- return. 1.01, 12K, 5.14min/km. Same as previous night with Underpass loop added on return leg as well. Felt very creaky at first but was moving well after that.

December 8-14.

Only 3 runs this week with work and C2K crewing duties.

THURSDAY 11/12- MORNING- Railway Pde- Wilson Way- Boorea St- Rusden Rd- Mt Riverview Tennis Courts- return. 12K on a rainy day at 5.30 pace.

THURSDAY 11/12- NIGHT- Railway Pde- Wilson Way- Old Bathurst Rd- Bowaga St- return. 10K at 5.40 pace.

FRIDAY 12/12- Two Hills Loop, 10.5K.

Weekly total 32.5K. Not good.

December 1-7

MONDAY 1/12- 11K @ 5.40min/km. Ran to Springwood at midday to visit the bank, totaing a backpack and took it fairly easy. Hot day.

TUESDAY 2/12- Winmalee Trails. Blue Gum Swamp Trail- Bees Nest Hill- Grose Head South Lookout- St Columbas- The Grotto- Blue Gum Swamp Trail- 10 Rock Hill- Shaws Ridge. 19K in 2.05. Run with Sarge involving a couple of new trails, pretty hilly. Struggled from the start, felt very rough.

WEDNESDAY 3/12- No training.

THURSDAY 4/12- Warrimoo Underpass- Railway Pde- Wilson Way- Boorea St- Rusden Rd- Emu Plains Rd- return. 18.5K, 1.43, 5.33min/km. Road run at night. Felt good.

FRIDAY 5/12- No training.

SATURDAY 6/12- Railway Pde- Wilson Way- Boorea St- Rusden Rd- Mt Riverview Tennis Courts- return. 12K. On a very hot day, had to walk a bit.

SUNDAY 7/12- No training. Worked from 7am till 11pm.

Weekly total 60.5K

November 24-30.

MONDAY 24/11- No training.

TUESDAY 25/11- Blue Gum Swamp Trail (Winmalee) x 2. 20K, 2.11, 6.34min/km. With Sarge and Darkie. Died badly in second loop.

WEDNESDAY 26/11- Grose Head South Lookout Trail. 13K, 1.25, 6.34min/km. With Sarge. Felt okay.

THURSDAY 27/11- Home- Mitchells Pass- Nepean River- Lapstone. 1.11, 12.5K, 5.44min/km. Road run with Shogun. Moving well but suffered on the trail climbing back up to Lapstone. Felt very beat up.

SATURDAY 29/11- Two Hills Loop w/ 5 x 100m strides to finish off. 10.2K, 1.00hrs, 5.55min/km. Felt pretty good- don't think I have done this loop under 6min/km before. Very muggy day, very sweaty.

SUNDAY 30/11- Railway Pde- Wilson Way- Koala Ave- Winnicoopa Ave- Long Angle Trail- Low Gear Lane- Sun Valley- Waratah Pde- Home. 14.3K, 1.22, 5.44min/km. Should call this one the "lap of Warrimoo" as it is all on a road or on a trail running parallel to it- extension of the Two Hills Loop with some flatter stuff around Blaxland added on. Felt fairly good.

Weekly total- 70K. Best weekly tally for quite a while. Feeling positive.