Sydney Harbour 10km by Gus Rutherford

Sydney Harbour 10km & 5km – flat and fast

by Gus Rutherford

Gus Rutherford debut Sydney Harbour 10k

A flat and fast course, the Sydney Harbour is a solid test heading into the City 2 Surf (C2S) and a great chance to PR.

On Sunday we struck it lucky with a cool, dry, sunny and still day which meant it was going to be fast.

The 5km attracts a smaller field, and with faster runners typically entering the 10km, it’s a great chance to get an ego boost and a PR.

While a flat 5km is really only going to be a speed tune up for the C2S, there is something to be said for logging a quick time and feeling good. It can be all mental right?

The fivers were finishing before the 10km start which was great to get a feel for the vibe and the course. From the look of things, plenty of Rejoovers nailed the shorter course.

Sam Cornell 5k in 18mins 10th overall and 3rd in 20-29 age group

I entered the 10km and the plan was to use it as a lead in race to the C2S.

I’d run the E.S Marks 5km time trial a couple of weeks before and a 10km seemed like a logical stepping stone. I also hadn’t run a 10km race so I thought it could be fun to bank a guaranteed PR.

The main focus of training has been increasing speed and my capability on the hills, so this was a chance to test the speed component. The aim was roughly between 38-39 minutes.

Hamish McMaster snuck me a preferred start and that definitely got me going fast off the gun. Up the front with some quick guys and gals, I went out too hard at 3:25/km for 1km and 3:35/km for another 1km after that.

“Bugger, might be going too fast….”

Slowing it down out of necessity, I got into a rhythm of around 3:45/km for the next 3km and began to see a steady flow of more sensible runners go past.

At the 5km, I felt thankful to be halfway and was pretty pleased to see a time of about 18:35.

But now the key was hanging in there. A 4:09 km heading up the only small hill on the course near Pyrmont Bridge let a bit of doubt creep in, though a downhill let me get my breath back and a 3:45 or so.

Typically though the Garmin will go haywire somewhere on a city course, and when the watch read 2:55 for the 8th km (my watch mixed up with Kipchoge’s?), it was going to be down to feel only for the last 2km.

So I just ran as best as I could with a 3:49 and 3:45 and started to pick up a few places, and plenty of encouragement from Reidy on the mic got me home.

Gus sprinting for home with Reidy shouting out on the mic!

My net time was 37:49 for 138/1617 overall, 125/1172 for the men’s and 54/454 for the 30-39 men’s.

Stoke level? Pretty good. It was faster than I had planned. The race plan/execution was a bit floored, but there was plenty of Rejoov encouragement out on the course to ensure I didn’t fully blow up.

If I look back to 12 months ago, I’m definitely better placed for C2S. Keeping up a better aerobic base with a few more, slower km’s has really helped, and focusing more on speed and hills at Rejoov has meant that my times and climbing ability have improved. Pushing harder on intervals and not being “scared” of inclines seems to be the key.

Back to the Sydney Harbour though, it is a great course and vibe, and with the right weather, a great opportunity for a PR. Well done to all Rejoovers on the day – there were stacks of PR’s and solid runs, and as always, great team spirit. [Full results via this link: https://rejoovrunners.com.au/blog/2018/4/16/2018-running-festival-results ]

Sunny group shot before the race start.

A specific shout out to my good mate Hamish McMaster who smashed out just over 33min (Hamish couldn’t even run XC at school due to buggered hips, so yes I guess I used to beat him), Chris Strom and Johnny McCormack for some in race encouragement and post-race analysis, Jamie Broom who got me by a few seconds, Sam Cornell for a big cheer near the finish and coach Gee obviously.

Left to Right: Neil PB, Bipro PB, Harriet PB, Jamie PB, Malcolm PB, Johnny PB, Dave D, Hamish PB, G, Gus PB

A few other things about the Sydney Harbour 5 & 10km:

· With only a couple of thousand participants, you can avoid the stressful hustle of a bigger event – great for toilets

· It’s easy to get to – the race hub is located at the Overseas Passenger Terminal in Circular Quay

· It’s logistically easy. The start and finish are at the same location, meaning there’s little hassle managing your kit. We just stashed some gear on the wharf

· You can do your warm-up/strides on the Quay then quickly make your way up to the start.

Sydney Opera house sunrise on race morning

Whitsunday rejoov camp 2019

Airlie beach view from our mantra boathouse accommodation

Fantastic start to our Whitsunday Rejoov running camp with fabulous runs along the coast and hitting the hills and trails. 

Staying at the majestic Mantra Boathouse apartments right on the water. Plenty of restaurants to choose from with hot breakfasts cooked up in house by Chris and Greta. 

Beautiful sunshine for swimming in the pool & beach and for a swim run session in Airlie beach lagoon. Awesome core strength session by Juny using special techniques and our body weight. 

Hitting up the Airlie beach park run by the water on a tricky course with 4 park run newbies, a Pb by Andrew and a course record by Chris 16.34. 

#rejoovrunnerscamp #whitsundays #running #swimming #corestrength#parkrun

Congrats to the winning trivia team Neil, Anne-Maree and Monty 👏🏻 in our signature camp trivia comp with 5 rounds of 8 challenging questions. Thanks @runnersshoprandwick for the gift vouchers. A fun, relaxing night before tomorrow’s Whitehaven beach run event. #rejoovrunnerscamp #whitsundays #trivianight #triviafun

The pinnacle of our Whitsunday rejoov camp was the @whitehavenbeachrun with gorgeous sunshine, luxurious white sand and crystal clear water. The stage was breathtaking for the half, 10k, 5k and kids running events. Chris and Greta won the half, Jaden the 500m, Juny 2nd in the 10k, @emmastarritt @missnadine_xoxo @jdarulova podiums age groups in the half / 10k. 

Results & highlights:

Half marathon: 
- CT 77mins win and course record by 7mins, backing up after a hard 5k the day before 
- G 92mins win and feeling strong, glad to hold up in heat, delighted for the whole experience  
- Neil the high fives, nearly taking coaches arm off 💪🏻
- Emma 3rd 40-49 AG happy with time, loved the scenery 
- Nadine 3rd in 30-39 AG, the race vibe, high fives, running collaterally past each other on the 5k+ beach 

10k: 
- Juny 2nd female overall 45.46 jumping in the water post race 
- Jana 2nd AG, loved the clear blue water and swimming post run 
- Sarah loved running as a team & the swim afterwards 
- Mitch getting son Monty to do the 10k and seeing the Truscott’s get the hat trick 
- Monty finishing and understands why everyone loves this sport and it’s great to see everyone’s compassion 
- Amo happy to run, longest in 6months cheering everyone, bum slap from Chris  
- Isabelle getting to the 8k mark and feeling great 
- Janine enjoying the whole experience 
- Suzi finishing, not able to run away so have to be present, being uncomfortable 

5k 
- Michaela soaking up the view and champagne post run 
- Saorla the swim afterwards and the trip together with the girls 

500m: 
- Jaden winning his first race, going out fast and leaving mum and dad in the dust after their half

It hurts now but one day.. by Jamie Broome

“It hurts now but one day it will be your warm-up.” Anon.

Blog by Jamie Broom

2018 was my inaugural year with Rejoov, and even though I’ve run races before, it was the first year when I grew to thoroughly relish my running. The gratification after a tough session on Paddo Hill, the community spirit of a Parkrun, or the mindfulness of a long Sunday effort have become perennial parts of my week.

I was delighted to make a shift from running a half marathon in the 5min/kms to well into the 4min/kms. 2018 taught me that I could convert those runs that hurt into my warm-up pace!

After taking an extended holiday through March, I embarked upon 2019’s running ambitions which included transforming the 2018 ‘hurts’ pace into a 2019 warm-up pace. The May line-up included a pass at a 5k, 10k and 21k.

My first focus was the Rejoov track 5k time trial. With only around 5 weeks from my holiday, I wasn’t sure if I’d be able to better my 19:11 5k track debut in February. Arriving at ES Marks with the lights shining down like a Broadway theatre stage, there was a great Rejoov-hosted contingent ready to give it all for twelve and a half loops. My track experience is limited but Greta’s instruction of “90 seconds a lap” seemed simple enough. First lap. 83 seconds. Oops. Second lap. 83 seconds. Oops. I’ve gone too quick. Third lap. 89 seconds. Ok, I’m getting the hang of this. And for the following laps I managed to keep it steady at just under 90 seconds until the final straight where the magnetic force of the finish line gave me one big final pull. 18:34! A PB by 37 seconds!

Next up was the Sydney:10. Last year I managed 44:53 at the Sydney:10 and then went on to a 43:05 PB at the Sydney Harbour 10k. However, based on the recent 5k experience, I was aspiring for a sub-40 time.

My race effort started the night before with a good deal of self-control at the work end of year party! Race morning was perfect with the elegant blue Sydney autumn sky overhead. My plan was to go out at just under 4min/km and see if I could persist. As I made my way along Olympic Boulevard at the 2-3km mark I was feeling strong and spotting many other Rejoovers. The second lap began with the slight slope down from the stadium and being well on course in 18:53 at half way. I generally prefer out and back courses versus laps but I was feeling ready to attack the last few kms. At around 8-9km I saw Greta on course and was given a shout of encouragement to push for the end as we reversed back up the slight slope. A final, painful lap around the track and I crossed in 38:36. A 4:29 PB. I’d clearly made it look easy at the end as Chris’s post-race comment of “you looked like you were running with an injury on the final straight” shows! Note to self: save a bit more for the end next time.

The final part of my PB hat-trick attempt was the SMH half-marathon. In 2018 I managed a 98:05 time. This year my ambitious aim was sub-90. As luck would have it, we were blessed with another perfect blue Sydney morning. Fresh from Saturday’s news of the astonishing Rejoov UTA performances, I felt inspired. The 6:45am start made pre-race fuelling tricky and a 3:45am alarm the necessary investment for what was hopefully to come. As the excitement bubbled away in the start pen, and the legendary race announcer reminded everybody of his long-standing race record (again), I was visualising my race and the hills to come. We set off on Macquarie Street with the pack gliding down like a school of fish before the turn at Circular Quay where the first of around 15 hills began.

As we wiggled through the CBD, arced around Darling Harbour, and undulated in Pyrmont, I was sticking with the 85 min pacing group. I didn’t think it possible that I’d finish in this kind of time but I felt comfortable enough being pulled around with this pack so just held on. A wave from Grant and Michael just before 12km and I was still feeling ready for what was to come. As we were delivered back into the CBD by the Western Distributor, I started feeling the onset of a dreaded stomach cramp. I’d not had this for many months but it has ruined a couple of prior races. I tried some big breaths and after a few hundred metres it disappeared, just in time for the ascent to the Sydney Observatory. Phew! Why the cruel race planners ever thought it a good idea to take the participants from sea level to one of the highest points in Sydney around two-thirds into the run I’ll never know! However, it’s also the hill I’ve used with work colleagues (including one half of Team Zammie) many times. So I powered on up and picked 3 different runners to chase down until the top. After the oddly quiet journey over Circular Quay, I turned onto Macquarie Street again. In a moment of de ja vu I saw Greta on course and near the end, just like in the Sydney:10. Another big shout of encouragement and it was time for the smarting slingshot around Mrs Macquarie’s Chair before running only a few metres into Hyde Park and over the line. 87:36. A 21k PB by 3:36 and 10:29 quicker than last year. That’ll do.

So May went pretty well as far as converting running times which used to hurt into warm-up times. However, this is hopefully just the start as I aim to push on towards a 21k in the 3 min/kms (and I’m not getting ahead of myself, 3:59 will do!), get a sub-18min 5k and conquer the missing marathon distance at Sydney Blackmore in September. From Greta setting my program to the whole crew supporting all the way, running with Rejoov continues to be fulfilling and fun. For anyone who dislikes running and thinks it hurts, I will now be telling them to never give up and it may hurt now but one day it will be your warm-up.

Thanks,

Jamie Broom

Jamie 38.36 PB by 4.29 mins since last year, Sydney 10k 2019. Training paying off!!

Jamie (pb 87.36, 10.29mins quicker than last year) from far right with Neil, Steve, Greta & Hamish. smh half marathon 2019

Sydney 10k 2019 the gang!!