Wednesday morning medium long run (20km) + 5 x 100m strides

4 laps of the traditional Queenscliff to Shelly Beach & return loop. Nice southerly wind cooled me down at the end of each lap on an otherwise relatively humid and sticky morning. Felt very ordinary for the first 7-8km prior to the legs loosening up. Similarly to Monday, purely ran on feel - ensuring that the pace never really crept much faster than 4:30 pace. In the end, finished off averaging 4:26 min/km at 127 beats per minute. A couple of strides at the end to stimulate the nervous system!

Tuesday session - Mona Fartlek (am) + 8km recovery (pm)

Really on struggle street this morning. The legs were definitely not up for it following the long run only 48 hours earlier. Switched my mind off by simply focusing on getting the session done, irrespective of the distance/pace/time achieved. Matty joined me once again, but tweaked the session by running 20 minutes at threshold pace instead. Nonetheless, his presence made it more bearable. Probably ran up to North Head too quickly, didn't realise until we were there. Psyched myself up, and after much deliberation and procrastination, finally started the session. Had voices inside my head trying to convince me to stop from as early as the second 90 second rep. Ignored these, and it wasn't until the 10 minute mark that I realised that I was onto something special this morning. My only reluctance was if in fact that I had gone out too hard. Needless to say, the final 10 minutes was simply about holding on, trying to maintain some resemblance of what defines running technique. Like always, the 20 minutes of the Mona Fartlek feels like an eternity of pain. Perhaps Einstein was right when he stated that time was NOT a constant variable - I would certainly attest to this based on Steve's session! In the end, very happy to finish with a new benchmark of 6.18km, averaging 3:14 min/km pace for the 20 minutes. Couldn't move or talk properly for about 5 minutes, and wanted to collapse, but thought about the repercussions of having to get back up (which at the time would have been impossible). Chatted with Matty for a nice cool-down back home to North Steyne for 17km all up. Just about to jump into the ocean on this glorious spring day! Got an easy (and I mean 'easy') 8km on the cards for this afternoon as per usual.

Unbelievable weather coupled with school holidays led to a shit fight in terms of crowd control this afternoon. Nevertheless, just happy to be out there amongst it for a nice and easy recovery run. 4:41 min/km pace averaging 118 beats per minute.

Monday morning run - 15km easy + 5 x 100m strides

Made myself run easier today than usual. As I mentioned in my post the other day, the speed of my easy runs has progressively been increasing beyond what they probably should be run at. So that, coupled with the state of my legs after another solid weekend of training made the decision to run easier a no-brainer. Purely ran on feel for the first 10km before taking more interest in my heart rate towards the end. All in all, averaged 4:29 min/km pace with my heart rate around 124 beats per minute. And once again, I felt much better as the run progressed - the ideal result following an easy recovery run. Finished off with some strides. Typical weather, it's beautiful today - of course, it's Monday!

Sunday long run (30km)

Probably ran this too fast once again. Like always, I tried to keep my heart rate in check - having to remind myself to back it off a few times throughout. When I looked outside pre-run, it was pouring down. Replaced my singlet with my rain jacket, and ironically not a drip of rain the entire 30km! Now it's raining as I write this. Over the weather. Oh yeah, and the last 4km (from North Curl Curl back to home) the southerly (read headwind) decided to show up. Got home in 1 hour 51 minutes and 21 seconds, about 90 seconds quicker than last week. This averaged out at 3:43 min/km pace, which should be a bit quicker once the hills are removed. My heart rate was pushing the high end of the aerobic zone, averaging 151 beats per minute. Unlike last week, the last kilometre was slightly slower at 3:13. Who cares anyway, it's only the long run!

Saturday session - 4 x 2km on a 9:30 cycle at Moore Park (am) + 8km recovery (pm)

Always enjoy this one. Sean now seems to have got accurate on the new and modified 1km loop at Moore Park (yes, it is now 1000m). Another good turnout again this morning, with Harry, Matty and Ollie running out in front. Definitely not 'world record conditions' this morning with a very soft and muddy loop, but nonetheless great to be out there running in dry weather with only a mild to moderate wind! Very happy with the session, as it is the most consistent I have run this particular one (I have gone out too hard far to many times previously). 6:16, 6:14, 6:20 and 6:20. Felt sluggish in the first rep, but from then on just focused on keeping the heart rate not too far into the red, ensuring that I wouldn't blow up. This no doubt contributed towards the consistency. Nice and easy cooldown with Tom, Hamish, James, Harry and Sigrid for 17km all up (although forgot to the Garmin, and didn't realise until I was driving through the city - hence my record 1km on Strava). Plan is to get out for another run this afternoon after qualifying for the Japanese Grand Prix of course.

8km ver easy this afternoon. Have noticed that the pace of my 'easy' and 'recovery' runs has progressively increased over the past seven weeks. Need to rein this in and keep it under control. Ran purely on feel this afternoon, and therefore thoroughly enjoyed it. Average heart rate was 120 beats per minute, at 4:40 min/km pace.

Friday morning easy run (10km)

Got drenched again this morning. The sun the decided to come out. I got hot, and unzipped my jacket. Then it decided to rain again. But not as heavy this time. And how could I forget - that wind. It was unnoticeable when running north, but as soon as you would turn around at Queenscliff SLSC, boy did it let you know of its presence. Other than the bizarre weather, nothing too exciting to report on this run - other than seeing Justin out there doing the same thing. Really held back slightly more than usual today, averaging 121 beats per minute on the heart rate monitor at 4:25 min/km pace. Looking forward to a return to some more typical spring weather in the next few days!

Thursday session - Deek's quarters (am) + 8km recovery (pm)

Tough, windy, wet and cold. That's the only way to sum up this morning's session. Oh yeah, and 'slow.' Worst conditions I have run in at North Head since that freak low pressure system that hit Sydney in mid-April. I was joined by Matty, Oscar and Sigrid this morning - breaking the record for number of participants for a Thursday session (previous record was one - just me)! Grinder through the session, as I knew the overall time was not going to be pretty. Simply hurt and pushed myself as hard as usual, but was right about the time - finishing in 15:53. Matty got home a strong 40 seconds behind me, with both Sigrid and Oscar putting in brave efforts in tough conditions to finish strong. Horrible day for their first runs with us. Jogged around for another lap before heading back home, 17km all up. The wind is only getting worse now, need to rug up and stay indoors (except for another 8km recovery run this afternoon).

Bad timing once again - managed to cop a consistent downpour from the 2km mark onwards this afternoon. Heart rate went funny (i.e. stopped monitoring properly). Averaged 4:22 min/km pace, faster than what I should have run, but determined to get home and dry!

Wednesday morning medium long run (20km) + 5 x 100m strides

Almost managed to totally avoid the rain. Unfortunately it caught me out at about the 15km mark.mluckily it didn't last too long. Out for four laps this morning, with the wind getting stronger each lap. Felt great today, and the time actually flew by (which is a change from my normal Wednesday morning blues). Managed to hold 4:15 min/km pace with an average heart rate of 129 beats per minute. Finished off as usual with some strides. Won't be expecting anything special tomorrow if this wind persists!

Tuesday session - Mona Fartlek (am) + 8km recovery (pm)

Slightly tougher than usual conditions out there this morning, with a progressively increasing south-westerly wind ensuring a predominant headwind for the session. Really pushed my recovery yesterday as I was very sore after the weekend's efforts. So actually felt fresher than expected this morning. Matty called in sick following his great effort at the Blackmore's Half Marathon on Sunday, leaving me solo. Psyched myself up and went at it once again. Felt strong for the first 14 minutes, but once you turn under the stone arch (when it becomes uphill), it is simply just hold on and finish (as always). This was made worse again because of the headwind. Nevertheless, hung in there and finished in 6.13km. Very happy with that due to the wind, and I honestly could not have gone any harder. Matty appeared for a friendly cool down, so heard all about his race along the 8km cooldown back home. Convinced him to join me for Thursday morning's session - if the forecast is right, it should be messy and ugly!

Got out for an easy 8km this afternoon. Massive southerly made things fun, but at least I stayed dry. Averaged 4:30 min/km pace and 120 beats per minute.

Monday morning run - 15km easy + 5 x 100m strides

The first few steps this morning felt brutal. However, as always, eased into the run - progressively feeling looser and more comfortable throughout. Saw Tom early on running in the opposite direction. He reports that his hamstring is getting better, which is fantastic to hear! Another beautiful morning out there, spring is well and truly here now. Held 4:20 min/km pace, with an average heart rate of 131 beats per minute. Finished off as usual with some strides on the grass.

Sunday long run - 30km

Out for another long Sunday run following another awesome dinner with my good friends Michael & Lorie. I think it is an understatement to say that I am obsessed with Ethiopian food. Not only does it taste unbelievable, I am yet to have a bad run the day after! Today was no exception. Despite telling myself that last week's run was too fast, similarly today I ran purely on heart rate. The aim was to keep it under 150 beats per minute, which is kind of towards the higher end of the 'aerobic' zone for me. Nevertheless, got the run done almost a minute quicker this week, finishing in 1 hour 52 minutes and 51 seconds - averaging 3:46 min/km pace. Surprisingly got the last kilometre out in 3:08! Average heart rate was 145, but had about 800m or so early on where it dropped to 100 (measurement error, I hope)! Nice conditions once again, to run in - that is. No real wind, overcast with light rain here and there. Now the worry for today is - Afghan or Cuban cuisine for dinner tonight?

Saturday session - 8km hard at Moore Park (am) + 8km recovery (pm)

Tough conditions out there this morning on a very damp (arguably longer than) 1km loop around Moore Park. I have run the same loop three times since the council started construction, which has altered the traditional 1km course. Since then, I have made two consistently weird observations. Firstly, my lap times have consistently been much slower than previously (and I have run this loop millions of times). And secondly, despite running essentially the same loop the last three times, I have had completely different lengths on my Garmin. Today was actually short of 1km, despite everyone else's being on the money or over??? Oh well. Nevertheless, the session was simple - 8km 'hard.' After the first two laps, I realised that the lap times were all over the shop, so switched to watching my heart rate. Tried to keep it around 170 beats per minute, which saw me backing off slightly around the 5-6km mark. This was actually great feedback, as I didn't 'blow-up' like I traditionally would have if I had been simply focusing on pace. Came home in 26:40. By no means anything amazing, but considering the muddy conditions and rain, along with a questionable '1km loop,' quite satisfied as effort wise and form wise I felt great. Only a small turn-out today with the Sydney Running Festival tomorrow saw myself out the front running solo. Brad had a solid run, coming home about one minute behind. It's always good to see that everyone else ran slower times than normal, reiterating the course issues and the conditions. A white fence warm-up and cool-down bringing the session up to 16km. Will get out later on for an easy 8km after discussing dinner plans tonight with (hopefully) Michael and Lorie. Afghan cuisine might be on the cards?

Ethiopian it is! Can't complain, I'm essentially living there at the moment. Hopefully I start running like one! 8km recovery this afternoon into a strong south-easterly. Horrible weather today, not in terms of rain, but just cold, windy, rubbish-surf, etc. Held 4:31 min/km pace averaging a heart rate of 121 beats per minute. Best of luck to everyone competing in the Sydney Running Festival. I would have been tempted to compete in the Bridge Run had the organisers thought to make the course 700m longer!

Friday morning easy 10km

Simply two laps of Queenscliff to Shelly Beach and return. Intermittent bits of rain, but nothing too heavy. Generally feel a bit flat on Friday's, and today was no different. But as usual, felt better as the run progressed. Averaged 4:23 min/km pace with heart rate around 127 beats per minute.

Thursday session - Deek's Quarters (am) + 8km recovery (pm)

Best time of the week right now! Because it is the longest possible time until I have to go through that again! Another short but bloody hard run this morning. Nice conditions, thankfully completed under sunny skies despite the forecast for torrential rain (the meteorologists make us in the medical profession appear knowledgeable)! Set a new benchmark of 15:15 for the 8 sets of 400m with 200m floats. First time under 15:20, so very happy. Long cool-down of 9.2km back home to North Steyne for 17km all up.

Almost avoided the rain this evening. 8km recovery averaging 4:30 min/km pace at 118 beats per minute.

Wednesday medium long run (20km) + 5 x 100m strides

Another midweek longer run. A nice brisk drop in temperature made for 'world record conditions.' Like always, ran based purely on my heart rate, keeping it within the designated 'easy' zone. Managed to average 131 beats per minute, but what was surprising was that my average pace was much faster than usual at 4:18 min/km despite a similar heart rate to what I would normally hold for this run. Can only be a good sign. Finished off with some strides on the grass just south of North Steyne SLSC.

Tuesday session - Mona Fartlek (am) + 8km recovery (pm)

Surprised this morning. Woke up feeling like crap! Didn't want to open my eyes at all, let alone get out of bed and run. Dragged myself out and met Matty at 7:05am out the front of mine. Jogged up to North Head, trying to convince myself the whole way that I should actually do the session. In hindsight, it may have been the combination of a tough hills session on Saturday and a solid long run on Sunday catching up with me. Plus it was hot! Nonetheless, put my head down and simply just grinder out the session, never to sure where exactly I was until about the 10 minute mark - where I realised that I was further ahead than normal. Held on for the last brutal half, finishing with 6.13km. Very happy and satisfied with the run. Matty had another solid run with 5.8km, made even more impressive with a recent tweak to his technique. Jogged back home together for a solid 17km all up (20km for Matty). Will get another 8km in this afternoon running around the former PM's electorate.

8km easy this afternoon, keeping the heart rate nice and low averaging 121 beats per minute. 4:32 min/km pace, although I think the GPS might have read fractionally short.

Monday morning run - 15km easy + 5 x 100m strides

Another summer's morning in early spring. A balmy 15 degrees with a warm north westerly wind (that actually felt like a sea breeze). Dolphins in the water as well! 3 laps of my usual Queenscliff to Shelly Beach & return loop. Averaged 4:25 min/km pace. The heart rate monitor went ballistic for a few kilometres towards the end, so the average reading was through the roof. Nevertheless, when it was accurate I was simply trying to keep it between 125-130 beats per minute. Finished off with 5 x 100m strides. Still slightly sore from the weekend's runs.

Sunday long run - 30km

Felt under pressure this morning to burn off the overindulgence of Ethiopian food I ate last night! I can honestly not ever remember being so full! So much so, I only had ONE cup of tea before I went to bed (instead of my usual 5 or 6)!!! Probably pushed myself slightly harder this morning, but similar to yesterday afternoon, found myself having to back the pace off a few times throughout due to the heart rate (which was 100% reliable today) pushing the edges of the threshold zone. Got the entire run done in 1 hour 53 minutes and 39 seconds, a whole 70 seconds quicker than previously. Average pace was 3:47 min/km, with the heart rate slightly towards the upper zones of aerobic, averaging 149 beats per minute. Like always, my last kilometre was the quickest, this time it was a 3:13. Time for another swim, and maybe a sleep to recover from dinner last night (and perhaps the run as well)!

Saturday session - 20 x 210m hill reps (Mt. Steele) on a 2 minute cycle (am) + 8km recovery (pm)

This hurt more than last time. Second go at this session, and it was brutal. I don't know whether it was the fact that I have run 4 successive weeks of 150km, whether it was hotter, or the fact that the marker was 10m further back this time (which adds up over 20 reps)! Nevertheless, the goal with this session is simply to get through the 20 reps. It's nice in a way that the pressure is off in regards to not having tho hit specific paces, splits, times, etc. Simply put your head down and grind away. Great turn out today, and even better to see Cam Page back (finally). Got a 4.5km warm-up and cool-down in for around 17.5km all up. Might jump into the ocean now (it's been a while)!

8km easy this afternoon. Felt surprisingly really good, and actually had to consciously slow down numerous times throughout. Walking prior to this was an effort following the hills this morning. Pace and heart rate averaging 4:34 min/km and 121 beats per minute respectively.

Friday morning easy - 10km

Felt average for the first 3-4km this morning, so much so that I actually pondered how I was going to actually complete the run. But as usual, got through this rough patch and the rest was comfortable and easy. Averaged 4:24 min/km pace.

Thursday session - Deek's Quarters (am) + 8km recovery (pm)

I don't know which hurts more - Mona Fartlek or Deek's Quarters? Whilst the latter is shorter, so to are the floats relative to the efforts, essentially negating the approximately four and a half minute shorter duration (speed depending of course)! Nevertheless, I generally finish both feeling like vomiting and collapsing (although not in the same way as the late John Bonham from Led Zeppelin)! Felt great today, probably because I was proactive yesterday in noticing the first signs of a mild cold. Got the session out in a new PB of 15:20 - had I have known that, I would have run a second quicker to go sub-15:20! Oh well! Like always, a long cooldown of 9.2km back home for 17km all up.

8km recovery run this afternoon with an average pace and heart rate of 4:38 min/km and 118 beats per minute respectively.

Wednesday medium long run (20km) + 5 x 100m strides

This is probably the day of the week that I struggle with the most in terms of motivation. Smack bang in the middle of the week, coming off the back of a hard day, yet trying to psyche myself up for another hard day tomorrow. To make matters worse, whilst the pace of Wednesday is easy, 20km is still a fair way to run. Especially at an easy pace, this takes around 90 minutes including strides. So today was no different, just went along with my heart rate and got the run done. As usual, felt better in the second 10km. Averaged 4:23 min/km pace, which is what I would call my perfect 'easy' pace at this point in time. As usual, finished off on the grass with some strides.

Tuesday session - Mona Fartlek (am) + 8km recovery (pm)

Where the hell did the wind come from? It was seriously blowing a gale up there at North Head this morning (okay, perhaps a slight exaggeration, but it was bloody windy nonetheless). The nature of the undulations up there means that it feels like it is a constant headwind no matter direction you run. Had a team mate in Matty Abel up there once again this week, making it harder to psyche myself out for the hardest and most dreaded session of the week. Got going and my legs were keen to remind me that they had recently taken over this course for 10.18km quite hard only days earlier, along with a solid 30km 24 hours later. Nonetheless, pushed through what I was feeling was going to be a very average effort this morning. So pleasantly surprised to finish the 20 minute session with 6.11km, only 10m shy if last week's effort. Given the wind and fatigue, I was over the moon. Solid effort by Matty, getting out 5.8km, a massive 400m improvement on last week (although last week was his first proper sped session in a long time, so was a bit of a shock to the system). Nice cool down jog back to North Steyne for 17km all up.

8km easy recovery this afternoon, averaging 4:40 min/km.

Monday morning run - 15km easy + 5 x 100m strides

Nice and easy this morning, and felt fine. Actually, had to keep pulling back throughout because the heart rate was pushing into the aerobic zone. Warmer than usual. Averaged 4:22 min/km pace at 131 beats per minute (slightly higher than usual). Highlight was seeing Tom before my first turn around at Shelly Beach. He turned around about 100m before me, and I never made any ground on him on the way back to Queenscliff. I hope his hamstring is improving - he looked good nonetheless. Finished off with some strides on the grass.

Sunday long run - 30km

A bit scorer this morning compared with previous Sunday's. Although I was no doubt fueled well by some great Jamaican cuisine last night from Jonkanoo in Surry Hills (originally went to A Taste Of Ethiopia in Moore Park, but left abruptly after they told us that they had run out of injera bread - what a joke)!!! Again, went out and simply listened to my heart rate, keeping it in the aerobic zone (i.e.
steadily fast, but well below threshold)! Got the 30km out in 1 hour 54 minutes and 49 seconds, 10 seconds quicker than last week. Similarly, got the final kilometre done in 3:16. Pretty overcast and mild out there this morning, with a few drops of rain here and there. Not too busy at this stage considering it is Father's Day - but no doubt that will change in the coming hours (anyway, it's not as important as Mother's Day)!

Sydney Striders 10km at North Head (am) + 8km recovery (pm)

The long 10km course at North Head this morning. Got 10.18km on my new GPS, which was pretty consistent amongst everyone else at the finish line. Took today's approach very differently, as I had a threshold run penciled in on the program, so essentially used this morning's race as a harder version. Did not back off at all training wise this week, neither with intensity nor mileage. So reached the starting line with over 150km in the legs. Looking around, the plan was to run with Alex Rogers, perhaps John Bartlett - but this plan went straight out the window as soon as the gun went, as both chased Dave Criniti. The pace was suicide, so I let them (along with a fourth guy in a red singlet) go. However, frustratingly once again, this left me solo in no mans land. The good thing with today is that I could always see the lead group throughout the race. Even better was seeing the group deconstruct, so I always had someone to chase. First of all was the guy in the red single (who in all honesty looked out of place at that pace, so no surprise to catch and pass him). Next up was Alex (who I was convinced had gone out too hard). I saw that he had just been dropped before the 5km turn around, which gave me a boost. Gradually wound him in, but not before he stopped by the side of the road to dry reach. Not sounding too good. Then it was simply hang on for the final 4km - seeing the two out in front on the long straights. The watch beeped at 10km indicating a 32:50, but the offical time was 33:27 another 180m up (yes, up) the road. Happy with a course PB, especially as I used the race as simply a training run. Got another nice singlet from Saucony for my efforts. Went for a cooldown lap with the others. Around 18km all up for the morning, followed by a nice breakfast and coffee (well, watched anyway due to being so full from last night's homemade goat curry) with Michael, Lorie, James and Renee. The former two came back for some homemade Bircher muesli. Hopefully it impressed! 8km easy recovery run planned for this afternoon.

8km easy this afternoon. Averaged 4:35 min/km pace, probably too fast but effort wise was fine!

Friday morning 10km easy

2 laps of the Queenscliff to Shelly Beach & return loop in the pouring rain this morning. Glad to see I wasn't the only idiot out there running! Felt fine, easy and relaxed - holding 4:32 min/km pace.

Thursday session - Deek's Quarters (am) + 8km recovery

Back running solo this morning, with Matty joining me only for Tuesday's for the next 6 weeks before upping the intensity to both speed sessions. Feeling slightly flat warming up (but that is always the case). Warmer again this morning, with a moderately strong north-westerly wind. Nevertheless, once again psyched myself into the session (and subsequent pain) and came out the other side with a great time of 15:23; only 2 seconds off my best (which was run 10 days prior to the Gold Coast half). Had thoughts about potentially halving the session, with plans of racing the Sydney Striders North Head 10km this Saturday, but decided to simply train through it. No point tapering for a club race (plus, Tom Highnam and a few others would never let it down)! Long cool down as per usual for a solid 17km round trip this morning.

8km easy tonight in the darkness! Averaged 4:41 min/km pace at 116 beats per minute.

Wednesday morning medium long run (20km) + 5 x 100m strides

Another golden morning to be running along the foreshore at Manly again. 4 laps of the standard 5km Queenscliff to Shelly Beach & return loop. Feeling comfortable holding 4:24 min/km pace throughout. Heart rate monitor playing up again! Saw Macca flying towards the end. Had a quick chat to Justin about his sore calf, no running for him since Sunday. Got the strides done. A great way to start the day!

Tuesday session - Mona Fartlek session (am) + 8km recovery (pm)

My most dreaded session of the week was made somewhat more pleasant this morning due to the company of Matty Abel, top ultramarathon runner and the mastermind behind DBA Runners. He was a debutant of this session, and with everyone initially, didn't think it sounded too challenging from the outset. On paper it definitely looks easy - the reality couldn't be further from the truth (hence my opening sentence above). Stoked to see him push through and get it done! I had a strong run myself, getting out 6.12km - so back in form again (almost)! We regrouped and cooled down back to North Steyne. 17km all up. Looking forward to having some company for these sessions from now on!

8km easy this afternoon, averaging 4:43 min/km pace.