Threshold Thursday (am) + 8km recovery (pm)

This has gone from a dreaded session to my favourite weekly run (probably because it is the second quickest run, in terms of duration)! Was joined by Matty Abel this morning, although his warm-up and cool-down were 3km instead of my 5km, so we were somewhat out of sync. Nevertheless, it's just nice to have someone else out there suffering alongside you sometimes. After feeling flat for the past week, it was nice to set a new benchmark for the 20 minute effort. As always, the watch gave unrealistic readings - but finished at the end of the third table and chair adjacent to the Mackellar sign across the road - signalling further than before. This was actually a massive relief, as I had begun to think that perhaps I was starting to spiral towards overtraining again. I think the key is to really put the brakes on during Monday, Wednesday, Friday & Sunday's runs. 16km all up, and dizzy from running about 25-6 laps of Passmore Oval anti-clockwise. Second last run of 2016.

Learnt from Tuesday NOT to run along the esplanade during the Christmas to NYE break (unless it is first thing in the morning). So ran eight laps of North Steyne SLSC to Queenscliff SLSC (just what I needed on a Thursday - more laps)! The first one or two laps were horrible and mind numbing - but things improved from there on in. It was actually quite relaxing once I got going. Saw Tom running the other direction and high-fives him (with my keys in my hand). A comfortable pace at 4:30's at 119 beats per minute.

Wednesday medium long (20km) + strides

Plan was to really take it easy this morning, which I largely adhered to. A combination of feeling somewhat flat for the past half week, along with a progressive trend of increasing the pace of my easy runs led to this decision. Good day for it, especially after finally attempting the Coogee to Bondi walk after 29 years yesterday afternoon. Went out nice and slow, the first 5km never really venturing under 4:30's. Purely ran in feel from here on in. Saw Macca coming out of water after the early B&B swim, followed by Tom, Ben & Jamie running north a lap later. All up, 4:22's at a nice and relaxed 122 beats per minute. Strides, yoga, and jump into the ocean!

Tuesday pain (10 minute effort, 5 minute jog, 8 x 60 sec/60 sec on/off) (am) + 8km recovery (pm)

This really hurt this morning. Motivation was at a monthly low, and just feeling slightly flat over the past few days.mreally contemplated pulling the pin - both before the session and during the 10 minute effort. As always though, very glad I persisted through the motions. Jogged up to North Head to start the session. A mild-to-moderate southerly made the first part of the 10 minute effort harder than last time, but managed to hang in there - finishing a mere 10m shorter than last time (3.21km vs. 3.22km). However, the 1 minute efforts were more encouraging this time around with the following splits; 3:01, 2:53, 2:59, 2:52, 3:02, 2:54, 3:05 and 2:53 min/km pace; averaging 2:57 min/km pace (vs. 2:59 min/km pace last time). No prizes for guessing which efforts were run with the headwind! Cool-down back home for 17km all up. Really feel smashed up now! Time for a jump into the ocean - it's been a while!

That was the busiest I have ever seen it out there this afternoon. Absolute madness trying to manoeuvre my way through! Managed, but some ver close calls. 4:33's. Heart rate monitor played up yet again!

Monday recovery (15km) with strides

Got caught out in a strong but short downpour as I left home this morning. It honestly feels like autumn out there! Long sleeve wet weather jacket on - didn't once get hot in this, despite being the middle of summer! Felt sluggish for the first 8-9km this morning, then once another shower came I felt reborn. Even snuck in a sub-4 minute kilometre without realising. The heart rate was going all over the shop this morning, so no reliable reading. Averaged 4:12's. Some strides and yoga to finish today's training off (second easiest day of the week)!

Sunday long run (30km)

That was horrible! 30km in windy, cooler and sprinkling conditions. Worst case scenario with the wind; a moderate south-westerly tailwind provided some assistance running north to Warriewood. This gave way to an ever increasing straight southerly (read: direct headwind that was stronger than the tailwind) for the back half journey home. Adding to the anxiety was an under-reading GPS (ended up finishing 200m further up the road than usual - which is some slight comfort in explaining yesterday's session) along with a right sided shoelace that kept threatening to come untied (don't know how it stayed together)! Made a real effort on the return to keep the heart rate below 150 beats per minute, which is definitely slower than I would have run without the feedback. Ended up averaging 3:49's at 146 beats per minute. Not a bad effort at all considering the above. Definitely a solid run though.

Saturday speed - 8 x 2 minutes (off 30 seconds) (am) + 8km recovery (pm)

Didn't plan out the way I wanted it to this morning. Quite disappointed, it just felt much harder than last time! It's quite a tough, yet very short session. The odds were run into a headwind, with the evens getting pushed along with a tailwind. I knew I was in for a tough session after finishing the first rep at 3:04 min/km pace. It felt much harder than that. It then went 3:02, 3:06, 3:05, 3:07, 3:07 - before blowing up massively for a 3:18 and 3:15 min/km pace effort. All up, averaged 3:08 - two seconds per kilometre slower than last time (or 640m per effort). Oh well, shit happens! Regained my breath, and finished off with a nice and long cool-down. 17km all up.

Out again after watching the start of the Sydney to Hobart at Little Manly (first time ever). 4:28's at 119 beats per minute.

Christmas Day easy 10km

Merry Christmas!!! Out for two very easy laps. Took about 6-7km to really get going this morning, a real struggle up until then. Perhaps it was a slightly lack of food yesterday - tapering for today's festivities! 4:17's at 125 beats per minute. Yoga afterwards, not sure about a swim though?

Threshold Thursday (am) + 8km recovery (pm)

Couldn't believe the size of the line of people queuing up at Harris Farm Seafood Markets at 645am! Absolutely insane. This was on my way to Passmore Oval for my weekly threshold run - 16km with the middle 20 minutes at threshold pace. As I always say, each week feels more comfortable, despite either matching my previous week's distance or bettering it. This week was the former, down to the meter! As always, the GPS severely over-read the distance, claiming that I was holding a laughable 3:04 pace! Again, this would realistically be 8-10 seconds per kilometre slower. Felt strong, hard(ish) but in control the whole time. Finished the rest off for 16km all up. That line was even bigger on the way home!

Out before lunch for an encore - 8km very nice and easy, averaging 4:31's at 121.

Wednesday medium long run (20km) + strides

Absolute madness out there today. After 36 hours of torrential downpour, it would appear that every man and his dog had a severe case of cabin fever! Who didn't I see out there this morning? First up it was Charlie who overtook me in the first kilometre of my running. He was really on the limit and pushing hard. Didn't think too much of it until I saw him stop at Shelly Beach, where I was greeted by Macca and a few others from the Manly Crew. Upon turning around, I saw Tom running hard towards Shelly as well. Upon returning a lap later, they were all still congregated around the boat ramp at Shelly! I was then informed that they had just done a biathlon. Another lap later, they were all tucking into what looked like a very nice breakfast at The Boat House (still need to try this place - if it is half as good as Palm Beach, then I will be in for a treat)! Not long after, I saw Matt Bate running numerous times in the opposite direction. Same with Darren. Then I had a lady comment that she 'loves watching me run.' Why couldn't she have been about 20 years younger and single? 20km all up, holding a steady but comfortable 4:15 min/km pace. Heart rate under control averaging 125 beats per minute. Strides at the end followed by some yoga. I'll stay out of the ocean for a day or two after all the rain!

Tuesday Hills (am) + 8km recovery (pm)

10 x 400m hills with a quick jog recovery - in other words, an 8km time trial! On hills! The fourth time I have done this session now, and it is still relentless. Tricky this morning, as I had to be slightly more cautious on the downhills, especially turning around at the bottom prior to commencing the ensuing hill rep. Joined by Scotty again this morning, who had a solid session - running over a minute quicker than last time (although I don't know if he respected Collins Flat Hill prior to last session). Myself, I was a whole four seconds slower than last time, getting the session done in 29:06. Didn't collapse on the ground after the 10th rep this time, so perhaps had something left in the tank? Not really - I was spent by the start of the seventh rep, and (as always with this session) simply put my head down and completed the session (it's generally from the eighth rep onwards when you really have to convince yourself to keep going). All-in-all, happy with the run. Of course I always want to go faster than last time, but given the conditions (and the fact that last time I set a massive new benchmark) I have to be very satisfied. A nice 5.8km cooldown back home via some nice trails for 17km all up. I don't want to see any inclinations whatsoever for a while now!

No avoiding the rain this afternoon. An easy 8km, with the Esplanade all to myself! 4:34's at 116.

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

Feeling good again, the second week in a row for a Monday morning. Very humid out there once again, with the sun playing hide and seek throughout the three laps along the Esplanade. Solid pace for a Monday, averaging 4:09's - but this was kept under control as effort-wise it felt relatively easy. Heart rate sat around 127 beats per minute. Finished off with some strides and yoga.

Sunday long run - 30km

Nice and warm out there this morning. Originally toiled with the idea of getting up an hour earlier in an attempt to avoid the heat, but in the end sleep won. Nevertheless, it wasn't too bad - any later and I think I would have been in trouble. Really felt the legs protesting from the speed work yesterday, similar to three weeks ago when I did a similar session on the Saturday. Then again, this sluggishness was only present until I turned around at the 17km mark, so perhaps it was simply due to running straight into a northerly headwind. Upon turning around, I felt really good again. So much so that I had to consciously reduce the pace numerous times. Had a sting final kilometre again, finishing in 3:04. All up, 30 seconds slower than last Sunday, averaging 3:47 min/km pace at 146 beats per minute. Cannot wait to get into the ocean! Might skip the acai berry bowl this morning - felt slightly sick the last two Sunday's after it. Stick to the tried and trusted muesli with som Kensington Prides!

Saturday session - 5 x 1200m (off 3 minutes) (am) + 8km recovery (pm)

Another brand new session this morning. On the face of it, it didn't appear that it would be too tough, especially given the generous interval of three minutes rest between successive bouts. But the compromise is that each 1200m effort is run at a faster pace than usual. Joined by Scotty this morning, and we agreed that sub 3:05's would be a great session - as the beachfront is notoriously slower than the world record conditions of Centennial Park. All in all, absolutely stoked with how the session panned out, averaging each effort at 3:01, 2:58, 2:59, 3:01 and 3:08 min/km pace. Consistent until number five - but not as bad a blow out as previously. 3:01's averaged for all five efforts. A nice 7.2km cool-down for a solid 17km all up. Time for a swim and some homemade muesli with every fruit under the sun!

Nice and easy 8km this afternoon, although quite stressful with the crowds. 4:33's at 121 beats per minute.

Easy Friday 10km

10km recovery this morning. Two laps along the Esplanade. Warm already, but beautiful conditions. No famous faces this morning unfortunately. 4:18's at 125 beats per minute. Yoga and a quick swim (should have time) to follow.

Threshold Thursday (am) + 8km recovery (pm)

Normal Thursday session - 16km run with the middle 20 minutes at threshold pace. Laps of Passmore Reserve, which believe it or not, is actually becoming easier each week on the mind. Similar to the last few weeks, the GPS seriously overestimated the distance run, claiming that I ran the middle twenty at 3:05's. Definitely further than last week (based on where I finished), but more likely 3:12-13 pace. Felt good and in control the entire time, really only dipping into the red zone on the final of nine-and-a-half laps. Finished off the remaining distance nice and steady, a solid 16km before the sun and heat shone down. Good timing!

Out at lunch for an easy 8km. Felt really good, much more enjoyable than Tuesday. Probably more to do with the fact that this morning's run was slightly easier than Tuesday's. 4:28's at 120 beats per minute.

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

A bit more fun today than my usual Thursday run. Highlights included seeing Justin and whinging to him about how boring my Wednesday run is. This was topped a minute or two later by running past my local member of parliament and former PM Tony Abbott, coming out of the surf with his long board under his arm. Then, when things couldn't possibly get any more entertaining, all expectations were surpassed when an electrical storm and downpour came from the skies! Interestingly, my fastest two kilometre splits were right in the middle of the storm. All up, 20km in 4:15's at 127 beats per minute. Finished off as always with some strides and twenty minutes of solo yoga.

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

Just as my good mate Hoey dreads his 14 x 3 minutes session (which coincidentally appears on today's HuRTS calendar), I absolutely resent Mona Fartlek. It honestly makes me more nervous than lining up at the start of a 10km or half marathon race! Sure it is shorter, but what it lacks in duration it well and truly compensates for via intensity and brutality. Coupled with the fact that I essentially ran the session weekly from April to October this year, it's fair to say that I am somewhat scarred by Steve's twenty minutes of hell. Reluctantly got out of bed and toed the line solo to North Head (aka the Pain Cave). The one session I actually prefer running by myself, as it is extremely anti-social! Felt good from the get go, but always ran within myself. It is very easy to get carried away thinking that the 90 second efforts are the hardest, but those 30 second bursts at the end are enou to make a grown man cry. I knew that at the 10 minute mark I was on for something good, but didn't want to get carried away as there is still a long way to go. Almost stopped at 4.8km, only because this would have been a big PB for the Quarter's session - 15:04! Kept going though, despite my legs and lungs best wishes. Held on until the end (obviously), finishing in 6.26km! Massive new bench mark, easily beating the previous 6.19km four weeks earlier. In fact, it was the biggest gain I have ever made between successive Mona Fartlek's! 3:12's average. A cyclist got concerned post session and asked if I needed some help. I laughed (well, tried to anyway) and told him that I was fine (lying). Regained some consciousness and jogged back home. 17km all up.

Out at lunch for an easy 8km recovery. 4:36's at 119.

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

Feeling surprisingly quite good again this morning - very unusual for a Monday morning! Must have been the seafood paella last night! Three laps along the esplanade on another beautiful morning. Why is the weather amazing from Monday to Friday, but miserable on the weekends??? 4:13's, arguably slightly too fast, at 127 beats per minute. Strides and yoga to finish off. No time for a swim in the ocean this morning.

Sunday long run - 30km

I wish I could feel this good everyday! I don't know what it was? Was it the speed session yesterday? Was it the amazing dinner last night (possibly best ever) at the brand new Sunset Sabi in Manly? Was it the new Oakley sunnies that I got yesterday on discount for 50% (still cannot believe that)? Whatever it was, I hope I can harness it again come raceday next year! A strong northerly wind made the first 17km quite tough, but pace-wise I was pretty much on the same speed as previous weeks. More importantly, effort-wise I was keeping the heart rate in the high 130's, low 140's. Felt really strong though, as if I was effortlessly kicking the ground to maximum effect. Turned around, and really made a concerted effort to not over-cook it. But to my surprise, each one kilometre split was about 10 seconds quicker than usual - even punching out a 3:23 min/km at North Curly (admittedly it was predominately downhill). In fact, the last kilometre was run in 3:03! That seems too fast, but I will take it (read: I think the Garmin may be telling some white lies there)! All in all, 3:46's at 145 beats per minute. Undecided whether to jump in the ocean this morning - not exactly a nice summer's morning!

Saturday session - 8 x 2 minutes (off 30 seconds) (am) + 8km recovery (pm)

Short, but tough this morning. Out there solo after numerous failed attempts to recruit some starters - the latest pulling the pin at 6:24am this morning! Didn't matter, not really a social run anyway. A new session, so no baseline to compare it to. From my take on it, the goal is to run at goal 5km run pace (as long as the goal pace is realistic)! 30 seconds of easy jogging absolutely flies by, so no time to recover at all essentially. Kept this in mind for the first few reps, where the temptation was to run faster. Glad I didn't. Ran these in the bike lane just south of The Steyne north for two minutes for the odds (tailwind), heading back south for the evens (headwind). Averaged just over 640m, or 3:06 min/km pace (15:30 5km pace). Splits were 3:04, 3:06, 3:05, 3:06, 3:04. 3:07, 3:07 and 3:12. Last two really hurt. Great session, short and sweet! Long cool-down, giving me 17km all up. Back just after 8am! Early!

Out again this afternoon. Really plodded along, taking it ridiculously easy - felt nice though. 4:37's at 116 beats per minute.

Friday run - 10km very easy

Really ignored all GPS cues this morning and ran purely on feel. The first 3km were slower than usual, just shy if 4:30's. The pace picked up to around 4:20's there after, and the heart rate came up slightly with it. But this was all by listening to how I felt, with no intention of picking up the pace. The perfect recovery run in the end, as I felt I could have easily have kept running. Very, very, very warm out there already - even along the ocean! 4:23's at 125 beats per minute. No strides, but some yoga and a swim!

Threshold Thursday (am) + 8km recovery (pm)

Typical Thursday session - 16km run with the middle 20 minutes at threshold pace. 25 laps anti-clockwise around Passmore Oval. Joined this morning by legendary ultramarathon runner Matty Abel, who did a modified version due to tapering for the Six Inch Trial Race in WA next Sunday. Similarly to last week, the GPS decided to flatter me again by reading long! Nevertheless, I took this into account and purely ran on feel, as I managed to do successfully last Thursday. Started off with my legs feeling like concrete thanks to Tuesday's hills (typical 48 hours post-training soreness)! According to the Garmin, I averaged 3:06's for the middle 20 minutes. I would say it was 9.5 laps of Passmore, so likely just shy of 6.2km. So more likely 3:14's. Literally a few meters further than last week, so happy days (especially considering the legs). Finished the remaining few kilometres getting dizzy! Humidity is horrible!

Same as Tuesday, except a lower heart rate (and felt easier). 4:33's at 120 beats per minute. Just the normal 8km loop - a bit of congestion at the Corso where they are (controversially) setting up for tomorrow night's Christmas Carols (real first world problems)!

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

Wednesday morning is definitely the least favourite of the week. Wedged between two hard days, and the distance of it means that, despite the pace being relatively easy, it's simply a long time spent on the feet. And boring as well! Four laps this morning, feeling better than anticipated. Saw Tom twice, obviously turning around at Shelly Beach. 4:18's at 126 beats per minute. Strides on the grass followed by some yoga. Pretty humid and sticky out there this morning, definitely not 'world record conditions.'

Tuesday session - 10 x 400m hill repeats with quick jog back down recovery (am) + 8km recovery (pm)

Third time doing this session, a little bit more nervous pre-run as I now know what lies ahead. Joined by Scott O'Connor this morning, on the back of his solid Parkrun performance on Saturday morning. Great to have him back in Australia! Jogged up to North Head, venturing down the first left after the stone arch down to the bottom of the hill at Collins Flat. After a bit of procrastination, we got going (reluctantly). Made sure I went solid, but not flat out from the start - as previously the first 3 or 4 reps have felt easy - only to really regret thinking that by the seventh or eighth rep. The good news is that my runs were the most consistent they had been, averaging each rep in just under 2:55. All up, a solid session-best time of 29:01, a good 37 seconds faster than two-and-a-half weeks ago. Averaged 3:33's for the 8.2km. Scott put in a solid session as well. It's just a tough one regardless of pace, the hill seems to get longer and steeper each rep! Avoided the hills for the cool-down, opting to run the trail down to Collins Flat Beach and through the back of the harbour, back along the beachfront to Shelly, to Queenscliff and back home to North Steyne. Just over 17km all up. Warm morning, but not as humid or sticky as I thought it would have been. The surf is calling, but not looking as inviting as yesterday!

Out before lunch for my double. 4:33's at 121 beats per minute. Really felt sluggish the whole way after this morning's hills.

Monday run - 15k easy + 5 x 100m strides

Out for three laps of the esplanade this morning. Had to do a double take pretty early on when I saw Macca down at Manly LSC getting ready to swim with Bold & Beautiful??? Surprising stuff! Briefly saw Quentin out there, although I think he missed me. Felt slightly sore from the weekend, but managed to hold a half-decent pace. 4:16's at 126 beats per minute. Strides on the grass as per usual, followed by some yoga. No swim unfortunately due to time constraints!

Sunday long run - 30km

The plan this morning was to once again back the pace off, preferably to just over 4:00 min/km. Didn't have the actual pace setting up on my GPS (prefer to look at the heart rate during my 'non-session' runs), and just ran on feel. Effort-wise, I definitely felt like I had backed it off somewhat compared to last week. However, to my surprise, I ended up finishing the 30km in 1 hour 54 minutes and 28 seconds, averaging 3:49 min/km pace. Way too fast! The heart rate was quite good, sitting at 146 beats per minute. Got out a solid final kilometre in 3:10 (I pushed this one, so no hiding here)! Feel ok at the moment, but will no doubt pay for this later today and tomorrow. Time for the ocean followed by a homemade Acai berry bowl!

Saturday session - Curl Curl Parkrun (15:54) (am) + 8km recovery (pm)

First Parkrun in 18 months! It's been a while! Certainly doesn't feel any easier though. A big turnout - Ben, Samir, and Scott O'Connor finally back from Europe. The latter can be fast, depending of course on what sort of form he is in. He hinted at 16 flat on the startline, so thought he might be good to work with. First kilometre was 3'05, slightly too quick. Backed off a bit too much during the second, pushing out a 3:15. The notorious 3-4km, slightly uphill with some off-road is always tough, but somehow managed to pick up the pace and drop Scott. The final kilometre would have looked messy (thank god the photographer was well out of sight). Crossed the line averaging 3:10's according to the watch, but I think 15:54 was the official time. Very happy with that, considering it is not a pancake flat course (although still probably one of the fastest in Sydney). Scott ran a solid 16 flat, with Samir coming home third in 17:30's. Attempted to try a mini Fartlek at the end (6 x 30 secs/30 secs on/off), but the legs protested. Ran a nice, slow and steady cooldown back home via the ocean and parts of the Sun Run course (the memories)! Beautiful day, summer is here!

An easy 8km this afternoon. Crowded as hell, but surprisingly no confrontations or abuse today. Although I did a year's worth of agility work out there. 4:27's, the heart rate went ballistic (the reading that it), saying that I was at 183 beats per minute during parts of it. Love Garmin!

Friday run - 10km easy

Out for two laps this morning, nice and early. Another beautiful morning, southerly breeze with an awesome wave coming through. Felt better than usual for a Friday, managing to average 4:16's at 125 beats per minute. High-fived Justin going the other direction. Finished off with some yoga.

Thursday session - 16km run with 20 minutes at threshold pace (am) + 8km recovery (pm)

Word of caution - my GPS read too short this morning, meaning that my supposed pace was unbelievably quick! Yes, 'unbelievably' is the correct term. Nevertheless, still ran a session PB, so can't complain too much. Joined by Matty Abel for Threshold Thursday at Passmore Oval. Saw Tom, Macca and Quentin finishing their session as I drove in, feeling jealous that they were done yet I hadn't taken a step. A lot cooler this morning, definitely helping this morning. In all honesty, the actual 20 minutes at threshold felt very comfortable the whole way - really only digging deep in the final 60 seconds. According to the GPS, I averaged 3:05's. No way in hell. I got through precisely nine-and-a-half laps of Passmore Oval, equating to 6.175km. Therefore, 3:14's appears more realistic.  16km all up, with the heart rate peaking at 173 beats per minute. Sounds absolutely spot on for a threshold session.

Easy 8km along the esplanade before lunch. Felt average, 4:32's at 120 beats per minute.

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

A much welcomed southerly change overnight made for glorious conditions this morning (not too often can you say that), with little humidity and a nice drop in temperature from yesterday. Don't know if that was the only factor behind myself feeling unusually good for a Wednesday run (usually dread this run, after a hard day on Tuesday, and knowing that Thursday is no easier). Managed to hold 4:17's for the entire four laps, averaging 129 beats per minute. Saw Justin out there quite early on doing a similar thing. Finished off with some strides and yoga. No swim this morning - too cold now with that southerly (although this should bring some warmer water temperatures).

Tuesday session - 5 x 1 mile (off 2 minutes standing recovery) (am) + 8km recovery (pm)

Up earlier than usual this morning as Matty was joining me. Good call in the end, as the forecast is for some early north westerly winds (i.e. 'bushfire' winds). Up early enough to avoid them, but still quite balmy. Did this session three weeks earlier, and was hoping to run it much faster this morning. The good news was that it was faster - but not as much as I had hoped for. The first four reps were great - that bloody last rep ruined it though. In hindsight, I was gone for the last one, and it took more effort to convince myself to actually finish it, rather than try to hold a respectable pace. Times were 4:59, 4:57, 5:01, 5:08, and an embarrassing 5:24. Averaged 3:11 minute/km pace, thanks to the last rep. A full second per kilometre quicker than three weeks ago, so shouldn't really complain too much. Bloody tough session though! 17km all up with a warm-up and cool-down.

Out in the middle of the day (and heat) for an easy second run. Really listened to my body, which is still smashed after this morning's run. 4:37's at 123 beats per minute.