Saturday - ParkRun + 6 x 30 seconds (on/off)

I had originally planned to run Mona Fartlek solo, but changed my mind late yesterday, thinking that it would be good to at least have some company - hence ParkRun. Went in with no expectations whatsoever, I simply wanted to bank a time to see where I was at (honestly, sub-17 was the best I thought I could aim for). Ridiculously humid today, I ran the warmup with my singlet in my hand, only putting it on right before the start. Was stoked to see some faster guys there today, which makes pushing hard all the much easier. Jake Stollery had turned up, and I knew he would be fast - I had just treated him a week earlier. Decided to run purely on feel, not looking at the watch once the entire run. Some guy in a blac singlet took off and led for the first 700m or so, before Jake and I kind of eased past him. Around the 1km mark Jake put the hammer down and I just couldn't do anything about it. I just kept my tempo the same and felt strong the entire way. Second place in 16:54. Nothing special by any means, but am really happy to get out there and set a time. Jake was just under a minute in front, sneaking under the 16 minute mark, a great time in those conditions. A few minutes break before I ran some 30 second efforts around one of he adjacent ovals. Then a nice scenic cooldown along the beachfront with Jake for the first kilometer. Just over 16km all up. A nice way to end the year. Time to jump into the ocean before trying to catch up with rest of the Manly crew at The Emporio following their long run.

Thursday - 40 minute tempo

Today was always going to be tough, given the forecast of 41 degrees. Met Barts, Robin, Scotty, Anthony, Sam, Ben and Toby (and Tom who came later) at the stone arch at North Head for a 7am start. At the start of the week, I had planned a 20 minute tempo run. But after talking to Robin on Tuesday, I agreed to join him for a 16km tempo instead. It seems that we were able to convince a few others as well. Felt really comfortable and controlled for the first 8km, then within a blink of an eye of was struggling. Got this sensation on the hill on the way back on the second lap of the North Head loop. Contemplated pulling the pin there and then, but this sensation resided as soon as it flattened out again. Once again, I found myself setting the pace. Then on the start of the third lap I struggled again. It was the inclines, they were killing me. Persisted for another kilometer, then looked at my watch. 38:30. Convinced myself to go for the extra 1:30. At this stage it was only Robin, Scotty, myself and Tom. Finished just near the start of the old Striders startline. 11km in 40 minutes, 3:36's at 288 watts. Slower than I wanted, but everyone was the same today - which is better for putting things into perspective. Tom stayed on slightly longer, with Robin and Scotty finishing at 13.8km. Good to see that I wasn't the only one struggling out there this morning. Continuing on would have depleted me for about a week I reckon! A nice and cruise cooldown back home for 20km all up. Time to go for a swim!

Wednesday - medium long run (20km) + hill sprints

My least favourite run of the week. Actually felt quite good today, after a few kilometers that is. Just stuck along the beachfront, keeping it flat and cool. Saw heaps of people out and about - Matt Bates, Alex from uni, my little sister, and Matty Abel. The 3 and a bit laps went surprisingly quick. 20km in 4:22's (240 watts). Hill sprints as usual up Queenscliff headland. Just making a fresh batch of granola - added a new ingredient, tahini! Should be interesting. Smells good at the moment. Time to jump into the ocean (no proper ocean swim today, unlike yesterday).

Tuesday - 8 x 1km reps (off 90 seconds)

Had planne do my tortorous hills session this morning, but was saved late yesterday by Tom via a WhatsApp message informing us all of the above session at Nolan's. Got over my OCD-tendencies and joined. A great turnout with Tom, Barts (and little Barts), Paul, Jamie, Erika, Elle, Robin, Darren, Ben and Toby. No one was particularly on fire today, with the exception of Robin, who admittedly was doing 5 reps (that's what I kept telling myself anyway). I think each rep clocked anywhere between 3:09-15, with the seventh at 3:07. Mostly shared the work with Barts and Tom, although the former did a bit more at start, with the latter finishing strong. I guess I was there in those middle reps. Due to the fact that it's such a long session, you really have to hold back - it was tempting in some of those middle reps to really put the hammer down - but very glad I didn't. The finish was hard enough in the end. A great way to start the day. A quick swim before meeting the crew up at The Emporio. 20 minute warmup and a 5km cooldown for about 18km all up.

Monday - 15km easy + hill sprints

Nice sand easy this morning, cruising along the beachfront. Keeping it nice and flat. Another glorious morning out there. 15km in 4:24's (239 watts). Finished off with the usual hill sprints. So tempting to go for another ocean swim down to Manly, but really want to get back into normal training this week, so want to conserve as much energy as I can. I'll just jump in instead.

Christmas Day - 15km + 1km ocean swim

Felt great this morning! Don't know if it was the ocean swim I did yesterday afternoon (my first in a few years) or my massive omelette for lunch! Anyway, just stuck to my usual loop for one last time today. Fantastic morning! 3:53's at 270 watts. Felt much easier than yesterday as well! Got home, put the wetsuit back on, then swam solo from North Steyne (out the front of my place) down to Manly. That's twice in less than twenty-four hours. I'm becoming a fish! Merry Christmas! Time to start eating!!!

Saturday - another 15km

The usual North Head loop again this morning. Solo, I felt a bit rubbish to start with, which is not unusual following a rest day. But the pace and power were going well, so I just went with it. Once again, I felt warmed-up after about 8km. Had some fun trying to dodge some of the B&B swimmers - they have a tendency to forget that other people use the path out the front of Manly LSC. 15km in 4:04's, 259.5 watts.

Thursday - back to the same 15km

It's amazing what some good nutrition can do. Felt so much better today after totally mixing up my meals yesterday, as well as increasing the quantity. Almost effortless out there this morning. Just stuck to the usual 15km loop, 4:14's at 250 watts. Will take a rest day tomorrow before more of the same on the weekend. Want to keep my mileage to around 90km this week, so there will unlikely be any long run this weekend.

Wednesday - still 15km, but different

Massive crew this morning, just like the old days. Joined Tom, Sam, Richard Banks, Quentin, Justin and Darren outside Queenscliff SLSC at 6:15am ready for kickoff. Ran to North Head via a heap of random trails that I had never seen before. Back down the hill and about to pull off when we passed Pine St, but decided to keep going to get out the 15km. A bit OCD I know. Still feeling very ordinary though - perhaps I need some more carbohydrates. 4:36's at 233 watts.

Tuesday - same as yesterday (15km)

Just the usual North Head loop once again this morning. Nice and relaxed. Similarly, I started to feel better just over halfway through. Slightly quicker yesterday, 4:20's at 245.5 watts.

Monday - 15km

That was a real struggle this morning. Almost pulled the pin after the first few kilometers. But somehow managed to 'warm-up' at the 8km mark (the start of the Fairfax Loop up at North Head). Just one of those days I guess. Cruised home for a supposedly easy and relaxed 15km in 4:26's. 240 watts!

Sunday - 2 hours

I was very happy to have some starters this morning, initially thinking that I would be solo after last night's session at The Underground (the new 4Pines restaurant). Ben, Barts, Jerome, then Dicky (who came later) made for some great company. Complete change from yesterday regarding the weather, which was a much welcomed relief. Pace felt comfortable enough, but was much quicker than previous weeks. Went for two hours, getting just shy of 28km in 4:19's. A nice and easy week ahead before starting back into some proper training just after Christmas.

Saturday - Listen to Grandma!

The end of quite an emotionally draining week, so wasn't really feeling it at all this morning. Had planned for quarters with Scott, which is always a brutal session. In all honesty, I went out too hard trying to stay with him (which it turns out he himself went out too hard as well), getting a first kilometer split of 3:09! Halfway through the fourth rep I started to really feel the discomfort, which is to be expected. But just had absolutely no fight in me today, and waved the white flag just before the end of rep five. I hate doing this, and I am usually extremely hard on myself for doing so - but I just couldn't hurt myself today. My mind was having none of it (I think the body was ok - which is unusual as it is always the other way around). So 2.7km in 3:18's, fading heaps in the final 700m. Scotty continued on for 15:45, so not bad - but he was hoping for around 15:30. Just one of those days I guess. Anyway, have decided to take my easy week next week instead of the following week - as next week there is still a bit going on with the funeral, etc. Plus, this way I can sync my cycle with Scott - so it's win-win. Really looking forward to ending what has been a pretty ordinary 2016, and start-up for a great 2017!

Thursday - 20 minute tempo

Really happy with this one this morning. While definitely not a PB session, the perceived effort was much better this week. Felt ordinary upon waking this morning after a hectic few days, compounded further with the heat and less than normal amount of sleep. Met Scott and jogged down to Balmoral Oval for the tempo run, in light rain the whole way. Was non-committal to how long I was going for this morning, but set out for at least 20 minutes. I let Scott lead for the first half, but I kept finding myself eager to lift the pace - each time refraining due to the fear of regretting it later. But feeling surprisingly strong. Then I took the lead and really tried to keep a strong and consistent pace. Feeling really good, I decided to up the pace a bit (not too much) for the final two minutes. Got to the 20 minute mark covering the same distance and pace as last week - albeit much easier this time around. 3:25's, 296 watts. Scotty continued on for another five minutes, which was really solid. I felt that if I didn't lift for the final two minutes, I could have gone the extra few with him. Nevertheless, that was the first session back that I have felt really bouncy, speedy and racey - so a bit of milestone as far as I am concerned. A slow plod back to Cremorne for about 17km all up. Another solid week done and dusted - another week of consistency to go before taking an easy few days between Christmas and NYE. Just starting to feel good again, so taking that break will be tough, but I need to see the bigger picture.

Wednesday - 20km + hill sprints

Yes, it was hot this morning, unbearably so. Solo for a few laps along the beachfront - figured that it was simply going to be hotter elsewhere. Erika joined me for about a kilometer halfway through - she was feeling the same. 20km in 4:37's (228 watts). Almost pulled the pin on the hill sprints, but pushed through them. Came home and had some hydralytes. Time for a quick swim!

Tuesday - 8 x 1km (off 1 minute)

Running on fumes this morning following the sudden (albeit peaceful) passing of my grandmother last night. Very lucky and grateful to have the support of Scott, Jerome and Jeet there this morning to take my mind off things. A tough session in the best of times, the key is consistency, especially with the large volume and short rests. Scott and I alternated leads for the first four reps, but I didn't return the favour for the sixth and eighth reps. Stayed on his tail for the ones he led, but he took off for the final rep (I think he ran a sub-3)! Not sure exactly what pace we averaged, but 3:11's sounds about right. The power meter was reading between 315-25 watts, so that seems spot on in terms of intensity. A big session of about 21km all up (warm-up and cool-down included), and very happy to get it done - as it is going to be a scorcher out there today.

Monday - 15km + hill sprints

Had some company with Tom this morning, making the run much more enjoyable. Met at the lagoon, ran to Shelly, went back to Nolan's and Passmore, before heading back down to Manly LSC solo. 15km in 4:32's (234 watts). A strong northeasterly kept the temperature down (and kept me out of the water post run). Then to Queenscliff for the usual hill sprints.

Sunday Long Run - 30km

Felt good today, the best I have felt on a Sunday for a few weeks. Met Erika, Tom, Justin, Ben and Scott at the pool at 6:15am. Only Scott and I made it past Narrabeen though, the rest turning early. Looks like we backed the pace off a bit after this (not that it ever was fast anyway), but it was enjoyable nonetheless. Happy to get through a solid full week of training, maxing out at just a fraction under 125km (including two speed sessions and a threshold run). 30km this morning at a nice and easy 4:36 min/km pace (averaging 231.7 watts). Debating whether to jump into the ocean - its pretty windy out there. Got some granola in the oven right now, so am very excited!

Saturday - 4 x 1 mile (off 90"), 5 min jog, 4 x 60 sec (off 60")

Back to North Sydney Oval this morning, where we had a third starter in Jonathan Fenton. A bit of a crowd this morning at the oval, with a few people setting up for a game (I think the women's Big Bash League starts today). A nice tough session this one. Reps one and four were tough, the middle two felt easy. The clock supports this, with the reps getting done in 5:07, 5:07, 5:11 and 5:04. Sat in Scott's shadow for most of the session, but got dropped ever so slightly after a kilometer into the final rep. By this stage we were told to leave the oval (despite the game not starting until 10am, with absolutely no sign of any players at all - it was about 7:20am after all). Did a five minute jog before running some 1 minute efforts around the bowling club. Again, just tried to stay as close to Scott as I could - he was strong, but didn't really get dropped too much; better than last week. Jonathan was solid as well. A nice easy jog back to Cremorne for just over 20km all up. A great way to start the weekend.

Thursday - 20 minute tempo

My favourite session of the week. Met Scott and jogged down to Balmoral Oval for the session. Stayed just on the outside of the final lane of the grass track (I think each lap from that position is 370m). The plan was to slow the pace down by 2-3 seconds per kilometer, but run for an extra five minutes. We did the opposite - ran slightly faster than last week, and kept it at 20 minutes. According to the GPS, we held 3:24's (although this generally underestimates the speed when running anticlockwise loops). Regardless, it was 4 seconds per kilometer quicker than last week. Although I felt it, wasn't keen at all for another five minutes at that effort. Scott was happy to stop there and then as well. Going beyond that would have been possible, but it would have been beyond the planned intensity. A nice and easy jog back for just over 17km all up. First time I have put three solid sessions together in a week for a long time, so very pleased with that. Looking forward to rest day tomorrow!

Wednesday - Medium long run (20km) + hill sprints

Four seasons this morning. Started to pour down with rain about two kilometers in this morning. Was planning to just run some laps of the beachfront, but got bored (and actually felt fine), so decided to include the North Head loop. Switched the Garmin settings so I could have a look at some of the power meter metrics - interesting stuff. Seems mostly reliable. It will be more telling after wearing it for a few weeks to establish some normative data. 20km nice and easy in 4:37's. Finished off with some hill sprints at Queenscliff headland.

Tuesday - 10 x 800m (off 1 minute) (lap jog after 5th rep)

First run with new power meter this morning. Haven't had a chance to look at the data yet, but it seemed to work perfectly. Met Scott at his place and jogged just over four and a half kilometers to Rawson Park. The session was 10 x 800m reps (off 1 minute), with a lap jog after the fifth rep. The key today was consistency - it's a long session, so it's important to nail the pacing. The first couple of reps felt too easy, but by the end this pace proved to be perfect. I wanted to step up a bit today, so I led the odd reps, while Scott led the evens. Psychologically this makes the session much more bearable, as in your head you feel as if you are doing one rep 'on,' one rep 'off.' Really happy with the consistency - the reps were slightly longer than 800m (each lap is 410-5m). 2:40, 2:42, 2:38, 2:38, 2:37, 2:39, 2:39, 2:39, 2:40, and 2:43 (average 2:39.5). Couldn't hold onto Scott for rep 10, but the former nine were on the money. Really happy with that. A nice and easy jog back to Scott's place for about 19km all up. Much nicer today, but still bloody humid!

Monday - 15km easy + hill sprints

Out solo this morning in what was initially rain. This quickly cleared for an extremely humid morning. Took it nice and easy and kept it flat along the beachfront. 15km in 4:36's. Finished up with some 10 second sprints up Queenscliff hill.

Sunday Long Run - 30km

Another solid turnout this morning. Coped some flak for being the only runner without a top on (no, Justin wasn't there this morning), but I feel as though I definitely had the last laugh with the humidity doing its job. A very nice and slow pace today, which was just what was needed after yesterday's solid run. Just the usual run from my place to meet the others at the pool, followed by the conventional loop cutting the caravan park out. Finished just shy of North Steyne SLSC with Richard. Bumped into Jamie (and little Jack) on the remaining walk home. Poor guy's been out since April with hamstring tendinopathy and has tried every treatment under the sun! Hopefully he will be back sooner rather than later. A solid 114/5km all up this week. 4:35's today, which is the slowest for a while (which is a good thing).

1, 2, 3, 4, 5, 4, 3, 2, 1 minutes (off 1 minute jog)

First time doing this session, and it was solid. Met Scotty at his place and jogged (about 6km) to Middle Head Oval (I had looked this up on mapmyrun.com and it seemed like a proper 400m Oval with a line to follow). We got there to an awesome oval with an amazing outlook - but no line. Didn't matter, as the session was time based. Due to the fact that we had been running anticlockwise for most sessions lately (and my left plantar fascia was noticing it), I suggested we run clockwise to balance it out. Started strong and worked together. Actually, I mostly shadowed Scott for the first four reps - then he made me lead for the big rep, number 5; the five minute effort. I was pretty much shattered after this, but held on strong for the four minute effort. The last three reps I was in survival mode, and wasn't able to stick with Scott who came home strong. But really happy with the session nonetheless. Not sure about paces, etc, as my GPS tends to overread if I run clockwise (to prove this, at the end we both walked a lap anticlockwise - measuring 420m; then did the exact same lap clockwise, measuring 450m - definitely not OCD). Scott led the way back cutting off about 800m for a solid 21km (approximately) all up. Not sure about a swim now?

Thursday - 20 minute tempo

Great session this morning! I usually don't push it the morning after a massage (which was amazing by the way), but agreed to meet Scotty for a 20 minute tempo run. A long and hill 5.6km warm-up down to Balmoral where they had a little athletics track marked out - we struck gold! 20 minutes running anti-clockwise around that. Not as boring as it sounds. I just sat behind Scotty and stayed there the whole time. The pace was absolutely spot on for a tempo effort, 'comfortably hard.' My downfall previously was running these Thursday sessions too hard. 3:21's for the 20 minutes, leaving us just fractionally shy of 6km. The good news is, we could have probably gone further or faster if we needed to. The same hilly run back to Cremorne for just over 17km all up. We should get onto the new Northern Beaches Council to mark out an athletics track at Nolan's; wouldn't cost anything and it doesn't interfere with any of the other sporting fields. Time for a quick swim and some freshly baked granola for breakfast!

Wednesday - 15km

Still feeling pretty flat. Just a steady North Head loop this morning. 15km in 4:13's. Looking forward to a well overdue massage later today!

Tuesday - another aborted session

I was really in two minds about starting sessions again (not a good place to be). Part of me wants to, as it has been a while. But then another part of me realises that by starting now, I run the risk of leaking far too early (want to be good from May to August 2017). Anyway, I warmed up, got to the bottom of Collins Flat. Actually did the first two hill reps, but really my mind was elsewhere. Physically I was ok (albeit slightly deconditioned from not doing much hill work). But after the second rep, I just decided that the time wasn't right so simply ran up and continued my normal North Head loop. Usually I would be extremely hard on myself for doing this, but it really didn't bother me today. I think the plan now will be to just run for fun until the end of the year, and join Scotty on Saturday's for a weekly speed session. That should be enough to keep my aerobic base solid and some speed in the legs, meaning that when I start back up January that I am not completely out of it. All up, about 16km this morning.

Monday - 15km easy + strides

Really cruised this morning. I think I made the mistake last Monday of running too hard following a solid weekend of training. Just stuck to the beachfront this morning, trying to avoid any hills (planning on doing a hills session tomorrow morning). Felt relaxed and simply enjoyed be out there. 15km in 4:31's. Strides even felt better today! Yeah Nico!!!

Sunday - 30km

A massive turn out today - 13 of us! Ran to the pool, so had done 1.8km by the time I met everyone. Just the usual loop, cutting short at the caravan park as per last week. Pace was more controlled (except for Darren, who must have thought that we were doing a fast finish). Got to North Steyne SLSC for 30km in 4:23's. A bit sore now!

Saturday - 5km tempo, 5 minute jog, 5 x 60 seconds on/off

Back to North Sydney Oval with Scotty again this morning for a session. His calf and back have been playing up a bit, so combined with myself feeling somewhat lethargic this week, we opted for a slightly less intense session. We jogged the 5.5km from his place in Cremorne to the oval, before running a 5km tempo. This felt really good, comfortable, and could have definitely pushed the pace a lot more if we both needed to. 16:45 in 3:21's. A 5 minute jog then straight into 5 x 60 seconds on/jog. Really ran controlled for the first four, but then unleashed a bit for the final one, holding comfortably under 3:00 pace. About 32 minutes all up. Both held up good, feeling strong and comfortable throughout. An easy run back for just under 20km all up. A great way to start the weekend!

Thursday - 15km

Up early this morning. Feeling flatter this week compared to last week. Just the usual North Head loop today. A much appreciated break from the heat and humidity. 15km in 4:06's.

Wednesday - 15km

Planned the usual North Head loop this morning before bumping into Justin just over a kilometer into the run. Backed off the pace and cruised with him up until the 6km mark (had reached his 10km by this point). This left me solo and not enough kilometers left to justify running up to North Head. So ran around Nolan's (bypassing Tom on the way) and the golf course before finishing out the front of North Steyne. Feeling pretty flat (I reckon it's the heat), so didn't finish with strides today. 4:14's.

Tuesday - 15km

Had planned for a 7km tempo today, but decided to give myself another week of no structure instead. This was partially motivated by the heat as well, leaving me feeling slightly flat (which didn't surprise me). So just stuck to the North Head loop - it has actually been almost a week since I last ventured up there. Kept the pace relaxed and simply enjoyed being out there. 4:03's.

Monday - 15km + strides

Very warm this morning. A bit sore from the long run yesterday, so decided to stick by the ocean. No hills. A few laps along the beachfront trying to keep nice and cool. 15km in 4:21's. Nice and easy. Finished with some strides.

Sunday - 30km

Ran to the pool this morning is Queenscliff to get an extra 1.8km in before meeting a large crew this morning. CT, Jerome, Barts, Darren, then Toby, Justin, Tom and Erika - the latter three joining us towards the end (shorter runs and hungover were the excuses). Stuck with the traditional anticlockwise loop this morning (no Long Reef), but cut through the caravan park (as most wanted to limit the run to two hours). This simply meant running to North Steyne instead of stopping at Queenscliff at the end. 30km in 4:18's. Beautiful day out there! Hoping Scott's back improves - I need my training partner back in action now that I am back!

Saturday - 3km (off 3 minutes), 2km (off 2 minutes), 1km

First session back! Joined Scotty outside his place in Cremorne where we did a long warm-up (almost 5.5km) to North Sydney oval. There we did some drills before hitting out for 3km, 2km, and 1km (initially had planned for some 400's at the end, which was a good call forgoing these). Really surprised at how well I could hold the pace for the first two reps. 9:43 and 6:24, sitting just behind Scotty (albeit a bit easier for the first one). But then I had nothing left for the final rep - 3:17 to Scott's 3:03. Nonetheless, just stoked to get through it really - and much better than anticipated. The same long cooldown back to Cremorne for about 20km all up. Was originally planning some hills for Tuesday morning, but might forgo these and join Scott again for Quarters. I think running with someone else makes the world of difference, so it is worth the drive and extra effort. Too cold for a swim this morning, so instead baking some fresh homemade granola - breakfast of champions!

Thursday - 15km with strides

Same as last Thursday, changed the course by running the Nolan's/golf course loop, then to Fairlight and back. Didn't feel that great this morning, which is no surprise considering how amazing I have felt the past two days. Nevertheless, once I got to the 10km mark, things started feeling better and warmed up. Decided to throw my five by 100m strides into the final kilometer (with 100m jog between). Smashed that final kilometer out in 3:15. All up, 15km in 4:04's. Rest day tomorrow. Got the offer from Scotty to join him for a session on Saturday morning - I'm super keen, but will make a decision shortly. I feel I am ready to commence some speedwork, but part of me feels another week of easy running certainly won't do any harm (especially considering that next week is massive at uni and work)!

Wednesday - 15km

Back to normal hours today, so getting up at 6:15am was a luxury. It's amazing how light it is now - it felt like I was running right in the middle of the day. Still managed to see the super moon early on (apparently the media got it wrong and it was in fact a day late - I think they based the original date on US time). Solo for the usual North Head loop. Was faster than planned, but did endure that the pace was under control at all times. Pushed the final kilometer a bit, but nothing too strenuous. 15km in 3:57's.

Tuesday - 15km with 6 x 30 second surges

Same as last Tuesday, but felt even better again this week! Actually, I had to really talk myself out of doing a session (can't remember the last time that happened). The pace was quicker (much quicker) than anticipated, and I actually did ensure that I kept it easy and comfortable. I guess it is easier to hold a much quicker cruising pace without lingering fatigue from speed sessions in your legs. Just the usual North Head loop (nice and early again) with the same six 30 second surges throughout. 15km in 3:47's, and feeling great! Looking at Strava, I guess that you could probably call it a progression run.

Monday - 15km

Glad I didn't get up to watch the Brazilian Grand Prix. It still hasn't finished yet, despite starting at 3am this morning. All over a bit of rain - the sport is becoming more like cricket everyday! Anyway, still an early start at 5am. Solo run around the usual North Head loop. Really held back today after the long run yesterday - but in saying that it was the best I have felt on a Monday in a long time! 15km in 4:10's. Another couple of weeks of this cruisy base building before I introduce some speed again.

Sunday - 30km

I made the right call going shirtless this morning. I was alone in my decision, and almost regretting it as I turned up to the pool to meet the others (thought it was just going to be Justin and myself this morning) all wearing at least a singlet. Plus there was a chill in the air at the pool. However, it only took a few minutes before it really warmed up, reinforcing my choice. In the end, it was really only Scotty, Toby and myself this morning, the others opting for something shorter and a bit closer to home. So Toby and I took Scott on our new reverse loop with along Reef headland thrown in for a bit of a laugh. Feeling alright this morning, but the pace was kept nice, easy and conversational. 30km in 4:26's. Time for the ocean now!

Saturday - 20km + 8 x 10 second hill sprints

The bureau was right for once - I got rained on (lightly) for the whole run, only for the sun to come out once I finished. An easy-steady 20km this morning around the North Head loop and a bit more. Felt good, but really tried to keep the pace easy and relaxed. A strong northerly wind made the going tougher on the way home. 4:04's. Finished off on Queenscliff headland with 8 reps of 10 second hill sprints, with two full minutes rest between. The poor people trying to enjoy their coffee and breakfast at Splat cafe must be wondering what in the hell I am doing! Nice, warm and sunny now - time to jump into the ocean!

Thursday - 15km with strides

The plan was to get up five minutes earlier this morning so that I could add on some strides at the end of the run. However, getting up five minutes earlier simply meant I took five minutes longer to get out of bed and out the door. So, ended up adding in 5 x 100m strides in the final kilometer of the run. Ran the usual 15km but around Nolan's, the golf course, then up to Fairlight to change things up. Didn't feel as good as the last two days, but was still fine nonetheless. Got out the final kilometer in 3:19 (although I was doing strides then, so that bought it down a bit). 4:01's. Sleep in tomorrow!

Wednesday - 15km

Still feeling great! Backed the pace off a bit today (well, the effort anyway) as there was the slightest bit of soreness from the efforts yesterday (but nothing compared to the day after I did this last week). Just the usual North Head loop. Shouldn't have worn a singlet - the humidity was insane at that time of the morning, it came back soaked! 4:04's. Good luck to all of those racing this afternoon, I'm looking forward to seeing and hearing all about it!

Tuesday - 15km with 6 x 30 second surges

That was the best I have felt in years this morning! The whole run felt completely effortless - the 15km flew by. Added in six lots of 30 second surges throughout, similar to last Wednesday. Again, felt strong and controlled during these. And to my surprise, the last two kilometers were run at sub-3:30's. I did finish strongish, but definitely did not do so with that pace in mind - so that was a nice little surprise. Averaged 3:57's. Because I got back over 5 minutes earlier today, I now have time for a quick jump in the ocean (I think)!

Monday - 15km

Up and out the door just after 5am this morning. Stunning day! Felt great, ran the North Head loop (for a change). 4:22's.

Sunday Long Run - 30km

Great initiative by Justin today in suggesting a change in scenery. The only downside is that he wanted to run the North Head loop (which I have essentially been running each day for the past week or two). Robin was the other starter, although he was tired after racing yesterday (I honestly don't think he has recovered 100% from Melbourne yet). We met at the pool, ran to Shelly, and then to my shock, we headed up the trails to North Head (still not a fan of trails, I can't see why people get fascinated by them - each to their own I guess). We then headed up Bluefin Drive and joined onto another trail (although less technical) before coming out near the Fairfax Loop. Another silly idea followed by running down to Collins Flat then out to Fairlight. By this stage, I was well and truly trailed out. Back to Shelly (dodging the B&B swimmers - I swear they lack spatial awareness once out of the water)! Then progressively Justin then Robin peeled off, leaving me solo at the lagoon. I ran the Nolan's/golf course loop which bought me back home to just under 28km. Felt good today (must have been last night's 7 course degustation), so bumped it up to 30km (because it looks that much more impressive on Strava). My fascination with even numbers ensured that I picked up the pace slightly for the last kilometer to ensure the average pace was 4:28's. Feel absolutely fine now - well and truly recovered from that annoying bought of fatigue (it's been 6 weeks after all). While it's tempting to start some speed work again this next week, I'm going to use every bit of willpower to hold myself back and simply enjoy this base building phase. Got to remember that I don't need to be running fast until May 2017. Time for a swim and a loaf of bread!

Saturday - 20km + hill sprints

Definitely could have done a session today - had my legs and mojo back. But going to stick with the status quo for the rest of November. It's too long a season to start with intensity now (made that mistake last year when I was running at my best around Christmas time, but no races to prove it)! A slightly extended North Head loop. Kept the pace well and truly under control, but the pace was slightly quicker than anticipated. Even managed a 3:34 for the last kilometer, and this felt really controlled and comfortable. 4:09's for the 20km. Took a nice and easy walk up to Queenscliff headland where I did 6 x 10 second hill sprints, with a full two minutes recovery between. The long rest really ensured that the stimulus was neuromuscular - not cardiovascular. After four reps I started to notice it. Quite sore now actually, but in a good way. A great start to a beautiful day. Baking some homemade granola right now and about to head for a swim.

Thursday - 15km

Didnt feel as good as yesterday (unfortunately). Don't know I managed that, but at least it was slightly better than Tuesday. Changed the course today by running the Nolan's and golf course loop, followed by the Fairlight part of the MSW. 4:22's.

Wednesday - 15km with 6 x 30 second surges

What a difference a day makes. Yesterday I felt like hell, today I felt like I was on performance-enhancing drugs (not that I would know what that actually feels like). Did the usual North Head loop; was almost going to mix it up and run to Nolan's, but when you get weather like this it would be madness not to run along the coast! Just to keep some speed in my legs, decided to throw in some 30 second surges throughout the run. These felt surprisingly really good - they felt fast, in control, and in a sense - effortless. Really happy with that. Could have easily have gone much further than 15km, but I've got to stick to this current plan of maintaining my aerobic base with some easy running, without the excessive mileage. 15km in 4:13's.

Tuesday - 15km

Same as yesterday. Didn't feel as good though, a bit more of an effort to get around the North Head loop. Was initially planning to add in some strides or hill sprints at the end, but just wasn't feeling it. 15km in 4:31's.

Monday - 15km

The best I had felt in a while! Happy with that. But am still going to take the next week or two easy, regardless of how good I feel - I need the break! Solo up around North Head. 4:27's.

Sunday - Long run (27km)

It was great to have some company this morning with Erika, Tom and Toby. The pace was much easier this week, which was perfect for me today. We ran the reverse loop once again, but turned at the caravan park and cut out Long Reef, bringing it down to 27km. That was plenty for me today, as the plan for the next few weeks is to simply run for enjoyment without the stress of having to run at specific paces for set distances. In saying that, 4:34 pace this morning. Just spent an hour at The Emporio chatting with Tom, Macca, Justin and Ben. Planned to go for a swim, but the the ocean is like a washing machine. Cracking day though!

Saturday - 20km

Was on the verge of doing a session this morning. Weighed up the pros and cons. Went out, for the first kilometer or two I felt magic, but then the heavy legs kicked in. So the decision was made. Just ran nice and steady around North Head, and then back along the beachfront. 16km was initially going to do, but then just added another 4km - just because it is the weekend and I am in no rush. 20km in 4:18's. I think I will simply just take each day as it comes. Although, perhaps taking a few weeks off speed work may do me the world of good; after all, I want to run fast in 2017.

Thursday - 10km easy

Decided to take yesterday off, and only do an easy run this morning. 10km nice and easy along the beachfront holding 4:30's. Planning on another rest day tomorrow, then I might attempt a session on Saturday morning.

Tuesday - Exhausted, 10km easy

I was kidding myself trying to do a session this morning. In all honesty, I should have headed the warning signs from the end of last week. Simply put, my speed sessions have been horribly slow! Last Tuesday's was ok, then Thursday I felt average (blamed the wind, which was fair enough), but Saturday was just slow (slower than Tuesday, and shorter)! And I was absolutely exhausted after it! Averaging 3:25's for 4.8km on a flat course in great conditions is not a good sign (especially when I have held 3:20's for 21.1km)! The thing is that the slower runs are not the problem, they are feeling progressively better. But the fact that I was getting slower each hard session is a sign that I am not ready for the speed work just yet. I got out there this morning, bypassed the hills (made the decision running up Darley St), and decided since I was out, I may as well make something out it. Plus, it was a beautiful morning. Too hard to resist. Decided to make it double figures, so ran a 10km loop nice and easy. Not sure what to do for the rest of this week (and probably next week). I don't think I need complete rest, perhaps a week or two of lower easy mileage. It seems to have done the trick in the past (generally these episodes last around 6 weeks, and I am currently just beginning week 5). I still love running, which is encouraging. The good thing is that there is no rush, with no planned races until 2017. Just want to get it right!

Monday - 16km easy + strides

Typical Monday morning, awesome weather after an ordinary weekend! Out by myself again, as per usual. Stayed along the beachfront this morning as I was a bit sore from the weekend, and I am doing a hills session tomorrow morning. 4:29's. Strides next to North Steyne SLSC.

Sunday - Long Run (30km)

Solo this morning, the one day of the week where you really want some company. I thought this would have been the case considering the curry night was on last night. I got the best of both worlds - got to catch up with everyone pre-dinner at The Steyne, then managed to (sadly) miss Ashiana's (which, no offence, is the absolute worst Indian restaurant around) as some friends had pre-booked The Herring Room for my birthday (which, as it turns out, was one of the best meals I have ever had). Anyway, back to this morning, solo around the usual lap - in reverse. Added the Long Reef loop in, making it a 30km round trip. 4:16's. Just under 140km for the week. The OCD in me wants to go out and run an extra mile just to bring it up to the 140km mark, but I am more mature these days - I'll let it go!

Saturday - Quarters (am) + 8km recovery (pm)

I got it done, that was the best thing about this morning's session. Forgot how hard this session was. The fact that it is shorter than Mona and Thursday's threshold run makes it deceptive - it certainly isn't any easier. Ran it solo in the bike lane along the beachfront. Probably went out too hard (in fact I did, just looked at Strava - the first kilometer was 3:09!!!), but at this stage of my training, I'm not concerned about that at all. It's about getting into the zone, suffering, and holding on as long as you can. Character building stuff. 16:25 for the 4.8km, holding 3:25's. Faster than Thursday, but the same speed as Tuesday (although today was 1km shorter). Couldn't have given it anymore, so I have to be satisfied with that. Was initially planning to add on some 200's at the end, but was way too knackered. A 5km cooldown for 14.6km all up. Managed to dodge the rain - another bonus. I'm simply going to keep on training, I'm sure my form will come back in time. At least I don't have any races for a while.

Out before lunch for an easy 8km along the beachfront. 4:28's, probably too fast.

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

Woke up nice and early to the most random sea breeze! I don't think that would have been a breath of air anywhere else in Sydney, yet a consistently strong ENE wind was blowing hard off the coast of Manly. That's always my luck. Now I am at home writing up my blogpost, its still now! Oh well. Anyway, back to the typical Thursday threshold run this morning, after missing last week due to being bedridden! Decided to ignore the conditions and run purely on feel (which I should be doing anyway, especially for this sort of run). In the end, finished with 5.73km for the 20 minute effort (3:29's), exactly the same as two weeks ago. Nevertheless, I am quite happy with this, given today was much tougher with the wind. It definitely hurt, in a hard but (mostly) controlled manner. 16km all up in 3:55's.

The wind is back. An easy 8km along the beachfront. 4:33's. Rest day tomorrow!

Wednesday - 20km + strides

Medium long run Wednesday, usually my least enjoyable run of the week. Situated right in the middle of two hard runs, and the fact that it still is 20km in length, it is an awkward one as you are usually sore from Tuesday, but you also want to save yourself for Thursday. However today I enjoyed it. Ran solo, to the lagoon, then the North Head loop, finishing with another loop of the lagoon with a bit extra along the beachfront to get the 20km out. 4:29's. Finished off with some strides on the grass.

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

Well that was a brutal introduction into the third decade of my life. A change in schedule due to falling ill last week saw the reintroduction of my favourite session today. Hands down the best 'go to' session when you simply want a good hit out that broadly targets all aspects of running fitness. Simple, concise and bloody effective! I was slightly apprehensive about getting back into it this morning (as is always the case on the first hard run back post-gastro), but decided to push ahead anyway (as I usually do). Started at Manly LSC and ran the session in the bike lane between Manly LSC and Queenscliff SLSC. The good news is I was much faster then last time (10 days ago), but still some way to go. 5.86km in 3:25's. Couldn't have gone any harder today. A quick laydown before dragging myself back onto my feet for an easy 5km cooldown. 15.6km all up.

Worked from home today so got out for an easy 8km along the beachfront just before lunch. Cracking day! 4:32's.

Monday - 16km easy + strides

Very warm this morning! The first few strides out the door felt ordinary, but within a few minutes everything came online. Solo this morning, so ran to the lagoon followed by the North Head loop. 16km in 4:31's. Did my strides on the grass just north of North Steyne SLSC - much better option than Pine Lane.

Sunday Long Run (30km)

An absolutely smashing morning (especially compared to the conditions in Melbourne)! Just myself and Toby, with Ben initially, and a brief appearance by Andy around the lake. Similar to last week, we reversed the loop, and added in the Long Reef circuit. I made a concerted effort to keep the cadence high, managing to average 180 on the dot for the entire 30km. Felt good, really only feeling a lack of power on any inclines. 30km in 4:23's. Time to jump into the ocean and follow everyone in Melbourne. Looks like Hoey is having a strong race in the full!

Back again - Saturday easy 16km

I have never been so happy to complete an easy 16km in 4:29's. I came down hard on Wednesday afternoon with a horrible case of gastro, so was confined to my bed with a bucket on standby (which did its job) for the past two days. Kind of felt half decent by last night, so was quite apprehensive about heading out today. Convinced myself to stay close to home just in case. The biggest fear was a lack of energy, given that I have lived on toast and WeetBix over the past 48 hours. But once I got going, it was actually really nice. Much better than a fortnight ago when I started back up again. So just stuck with laps of the beachfront for 16km. Could have gone further, but I have made the mistake before of being too enthusiastic too early on, only for it to come back and bite me. Planning to go long tomorrow, especially if I can muster a return to a half normal diet today.

Wednesday - 20km with strides

Ben pulled the pin so I was up early and solo. Bumped into Erika so had a chat with her for about a kilometer before she had to head home. Quite cold out there today. My legs were heavy from yesterday (as expected), so kept it boring and flat by hanging around the beachfront. Although 'boring' only in the sense of doing laps - the location is the best in the world. I really noticed even the slightest inclines this morning. 20km in 4:32's. Strides felt similar to Monday - uncoordinated and slow.

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

I'm starting to see signs of improvement, which is very encouraging. This session is always brutal - it's up there with Mona fartlek in terms of brutality (arguably worse, as it is generally ten minutes longer)! Again, not expecting the world today based on recent form, a presession goal of just under 31 minutes was the mindset. So very happy to get it done in 30:41. By no means was it my quickest, but it is slowly coming back. Forgot how hard those last few reps are! From about the seventh to ninth rep, it honestly feels like your legs are made of concrete and you are simultaneously trying to run through quicksand. Can always muster up the strength and courage for the tenth and final rep! A few minutes sitting collapsed on the rock down the bottom of the hill before a nice and easy jog back home via Shelly Beach. About 18km all up. Glad that is done - longest possible time between having to do it again!

Another 8km easy around the streets of Randwick. Tough after this morning's hills. 4:36's (slightly too quick).

Monday - 16km + strides

Another beautiful morning, managing to get out before the predicted heatwave. A strong north-easterly sea breeze kept the temperature down. Solo again, so just stuck to a few laps of the beachfront (too nice to go anywhere else). Really just focused on keeping the cadence nice and high, which has become easier over the past week since I have made a conscious effort to do so. 4:29's. Finished off with some strides - I could definitely feel that I hadn't done these in a while, the messages from my brain to my legs were very rusty. 17km all up.

Sunday - Long Run (30km)

Only a small crew today in myself, Scott, Justin, Ben and Toby. The former two were only aiming for 90 minutes, so the initial plan was for Ben and myself to turn with them and then run the remaining distance along the beachfront at Manly. Toby talked me out of this, so him and I ended up running a lap of the lake in reverse. To really throw a spanner in the works, we ran up Long Reef headland on the way back! Very unconventional, but bloody brilliant! Solo from the top of Mt. Dee Why for the final few kilometers. Ended up being 30km on the dot when I got back to Harris Farm. A more normal pace this week in 4:30's. I'm nice and exhausted now. I think the weather man stuffed up again - I'm definitely jumping in the ocean now! 141.1km for the week (that's officially according to Strava, which does not lie)!

Saturday - Mona Fartlek (am) + 8km recovery (pm)

Very rarely is this a session of choice these days. Well, I chose it this morning. And despite it being rather unglamorous (which is no surprise), I reckon it is just what I needed. Solo and along the beachfront, a change a scenery can bury the psychological demons of doing this session solo. A ver balmy morning meant going shirtless (which after a break is quite unfair for the surrounding members of the public - at least I wasn't wearing my Malaysian Budgey Smugglers)! Up and down the bike line starting at the southern end outside Manly LSC. Despite being the same duration as Thursday's 20 minute threshold, today's 20 minute fartlek is a different beast altogether. The session goal was to aim to go slightly faster than Thursday - which I just managed. Finished with 5.76km, holding 3:28's. Looking on Strava post-run reveals that the first two kilometers were 3:18 and 3:19 respectively. Quite happy with that, as I really didn't think I had that in me at the moment. Any wonder the back half of that I was suffering badly! I won't mention my splits for the second half, but the maths can be done. I was spent, so at least it is not a lack of effort. The two key principles I am sticking by at the moment are 'patience' and 'consistency.' Not having the pressure of any up and coming races is nice as well. As long as I stick to the plan and continue to make some progress over the weeks and months, then I am happy. Plodded for a 5km cooldown for 15.55km all up. Time to jump into the ocean!

Out again this afternoon for an easy jog. Focused on keeping the cadence high. 4:38's.

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

Always a solid session this one. Solo once again, so ran this along the beachfront. I used to do this session every Thursday at the back end of last year, and I reckon that including it as a weekly fixture did myself a world of good in the past. Simply, you run for 16km, with the middle 20 minutes at threshold pace. I wasn't expecting much today at all, just wanted to set a benchmark. Realistically, I thought 3:30 pace would be ok. In the end, just bettered this with 3:29's, getting 5.74km for the 20 minute effort. Obviously this is a long way off where I need to be, but I am actually quite happy with this for today. If you had have offered that to me pre-session, I would have taken it with both hands. Felt better than Tuesday at least. Then it was simply running at an easy pace to get to 16km. 3:58's for the entire run. Already seen a client and now time for breakfast. It's actually been quite tough forcing more food down post-session, but I am sure it is going to help.

Out this afternoon for an easy 8km. Bloody warm! Focusing on technique most of the way. 4:35's.

Wednesday - 21km easy

Solo again this morning, but another beautiful day (albeit quite chilly). Took it nice and relaxed, and really focused on a few technical things (which I need to do after seeing some recent photos of myself racing). Ran to the lagoon, up to North Head, back to the lagoon, then halfway to Shelly Beach and back. The extra kilometer was instead of strides - not worth the risk with a slightly vulnerable hamstring. 21km in 4:42's.

Tuesday - 10 minutes hard, off 5 minute jog, 8 x 60/60 seconds on/off (am) + 8km recovery (pm)

I was quite nervous for this, as is always the case when returning to speed after a layoff. My hamstring had improved, but still not 100%. At one stage I thought I might have been solo, and contemplated going home and running easy. But Scotty showed up and we did the aforementioned session. I wasn't expecting much, and the reality matched my expectations. I stayed with Scotty for the first lap of the 10 minute effort (about 5 minutes), then he took off after that. I reckon I got out about 3km all up, which wasn't too bad for a first up effort (would definitely want to go faster than this over the next week or two). A nice recollection and a five minute jog was followed by the one minute efforts. This is where my lack of speed work really showed - I simply just went through the motions. Scotty was on fire. The good news is that for me it was simply a lack of conditioning as opposed to fatigue which had been the case prior to my break. A nice and easy 5km cooldown for a solid 17+km all up. A stunning morning!

I'm quite excited - feeling significantly better on every run since returning. 8km around Randwick before lunch in 4:44's.

Monday - 17km easy

Today was the best I have felt in a long time. Surprising, as the first kilometer or so was uncomfortable, feeling the effects of the long run and a sore right hamstring (which I think is actually very mild sciatica). Three-and-bit laps of the beachfront solo, the highlight of which was seeing some whales fairly close to shore midway through. Decided to err on the side of caution and not finish off with some strides; instead simply running another kilometer (for fun). 4:34's. The plan is for a session with Scotty tomorrow morning, although I am definitely not expecting much. Looking forward to it though!

Sunday - Long Run

The perfect morning to be out there. Was glad that most of the guys had raced yesterday, meaning that the pace was always going to be much easier. This suited me perfectly. Had a reasonable turnout this morning with Tom, Ben, Justin, Robin, Toby and Scotty (who had another strong race yesterday at Homebush). It was actually the slowest long run I have ever done, getting out 28km in 4:42's. My right hamstring is still a bit off, but certainly nothing to stop me running. Finished off with a jump into the ocean - it's still bloody cold!

Saturday - Easing back into it (16km)

I got bored not running, so simply lasting until Saturday was some achievement. After a week of no running and purposely eating more (my skin folds are 'dangerously low' according to the dietitian), it was brilliant to be back out there. Although I spent the first half feeling completely uncoordinated, like as if I was learning a new complex skill for the first time. The initial plan was to stick to 16km, and despite a desire to go further, I resisted it and stuck with the original plan. So 16km all around Manly and North Head. 4:43's. Looking forward to meeting up with all the other guys tomorrow for the long run - it feels like I haven't seen anyone in ages. The only downside is losing an hour of sleep tonight!

Time to take a break

I'm spent! Tried an easy run this morning, but it just wasn't right. Going to take a week of complete rest, then slowly rebuild. Can't remember the last time I have taken more than two or three days of complete rest. It will hopefully do me the world of good, so I can come back better and stronger.

Saturday - Rest needed....

Should have listened to my body. After a subpar session on Thursday, on top of a couple of poor race performances in recent weeks - today was the final nail in the coffin; pulling out of Parkrun! Warming up with Scotty, I felt heavy and lethargic. Stubbornly put it down to 'heavy legs' which is not too unusual for me on a Saturday morning. But after a few strides, I knew that Parkrun was going to be a struggle. A first kilometer in 3'07 feeling comfortable and control suddenly gave way to running out of spark just meters into the second kilometer. Scotty and another guy started opening up a gap and I couldn't respond. The pace started slowing a lot, falling to low 4's at the start of the third kilometer. Decided to begin the recovery process early by crossing the bridge and finishing early. Stood around with the volunteers as we all cheered Scotty home for a sensational 15:50. Made even more remarkable by essentially running solo, and into a headwind for the final stretch. A slow trot back home for at least something this morning. I've been in this situation far too many times before, so I really should know what to do. I think the plan is to completely rest tomorrow, followed by an easier week next week. I probably need to evaluate my double runs - after all, my best run to date was the 2015 Gold Coast Half Marathon which was run on daily single runs. Sometimes less is more.

Thursday - 2km (5' rest), 3 x 1km (off 3' rest), (5' rest), 5 x 200m (off 1' rest) (am)

That was brutal, depressing, yet enlightening. Couldn't get any starters (have no idea what Dicky we doing???), so solo I was. Tossed up whether to run the session at Passmore (650m loop), Graham Reserve (400m grass) - but location won the day - the beachfront is hard to beat. Started at Manly LSC for the first rep. Went hard - knowing I had plenty of rest between the first and second rep. This is where looking at the clock is depressing. 6:22! But this is honestly where I am at at the moment. I've got the aerobic endurance, I have the general speed - where I am severely lacking is the aerobic power. In other words, I am red-lining way too early on in races these days. And this session certainly highlighted that. The good news is that this could be the solution. Anyway, the 1km reps went 3:05, 3:11, 3:08. The legs were like burning concrete during these - that feeling where your mind is telling you to run faster but the body won't respond (that feeling of helplessness). The 200's highlighted that the general speed is not the issue - 33, 32, 33, 32, 33 seconds. A nice and easy 5km cooldown. I'm absolutely shattered now. I've got some serious work to do between now and Melbourne - my saving grace is the length of the race being 21.1km.

8km easy this afternoon in the (unpredicted) light drizzle along the beachfront. 5:02's.

Wednesday - 20km easy + strides

A very slow and steady 20km all along the beachfront and Nolan's this morning. Joined Justin for the first half (he had aleady run 11km or so before he joined me). Really felt the lingering fatigue from yesterday and Sunday. But as usual, felt better after finishing off with some strides. 4:57's.

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

Today was always going to be tough, backing up from Sunday's race. Pre-session predictions were for a much slower than usual Mona fartlek. And I definitely felt it! Warming up felt ok, but as soon as we started the session, the legs were still heavy. I was lucky to have Scotty there, as I don't know if I would have pulled through the session solo this morning. In the end, we were just shy of four laps of The Spit Loop - about 6.19km. This was much better than expected. Happy days! Quite cold out there, and a bit of a headwind in places. A nice and easy cooldown for about 15km all up. Just happy to get through it to be honest. Planning for another easy run later today.

An easy 8km around the streets of Randwick. 5:00's.

Monday - 16km easy + strides

Out by myself this morning for an easy three laps plus a kilometer along the beachfront. Felt quite good, apart from soreness in the hamstrings. This was most noticeable during the strides at the end, with the first one being run a fair bit slower. 4:49's.

Bridge Run - 6th in 29:47

While I was initially disappointed with the result, upon reflection it wasn't too bad. Finished 6th in 29:47 - didn't get chicked either. Went out hard and hung with Scott and the other guy for the first kilometer over the bridge. However, the pace was just beyond my limit, so I was dropped. Held onto fourth for the next few kilometers before two young guys came past at the end of Macquarie St. Then it was a matter of survival and ensuring that Vic didn't 'chick' me. Got to the finish line in one piece. Congratulated Scotty, had a quick chat to Rachel, before Erika and I slowly jogged back to my car at Neutral Bay. My initial disappointment was overcome when looking more closely at the results once I got home. The fact that Scotty was so far in front was more or less down to him having an absolutely phenomenal run - holding 3:10's!!! I kind of wish the race was an extra kilometer as I would have loved to have seen him join Tom as the second sub-32 runner this year. He will surely do that in Melbourne if all goes to plan. My average pace was 3:21's, which is roughly 33:30 10k pace. And in all honesty, I'm happy with that at this point in time, given that two weeks ago I was far slower than that. The frustrating thing I guess is comparing the pace to what I was running pre-injury. But I simply need to stay consistent and I am sure the results will come. Eating more, taking my recovery seriously (by slowing down on the non-session runs), and racing more will help me get there. Keen to start doing some more ParkRun's - especially if I can get Scotty and Tom down there (although I won't be pushing them at the very moment). Might try and do this next weekend. The other good news is that I am hungry to keep racing, which is a massive change in mindset to my previous fear of it. I've got nothing to loose and much to gain. Well done to everyone else out there this morning, especially to those who ran the half and full marathon. Great PB's by Burkey, Darren and Renee in the half! I heard that Burkey cried as well! Sounds like he didn't bother Tom (pacing the 80 minute pack) with thousands of questions throughout the race.

Friday - 15km easy

Out for a Friday run this morning, my usual day for sleeping in. Will do that tomorrow instead. Bumped into Richard at Shelly Beach before running into Justin about a kilometer later. So had some company for the next 5-6km. Mostly kept it along the beachfront, myself doing my best to hold the other two back. Ran the final 5km solo, keeping it ridiculously slow and easy. 15km in 5:05's. no strides today.

Thursday - Quarters (am) + 8km recovery (pm)

Another one of my previous staple sessions (although I did subtly steal it from a gentleman called Robert). Met Scotty at The Spit nice and early and ready to go. Mapped out the 4.8km course, and simply set the watch for 75 second efforts with 45 second floats (as my GPS doesn't read properly at all around The Spit Loop). Scotty, as always, was strong during the efforts, so I had to do my bit by contributing during the floats. We worked extremely well off each other, getting around the three laps + 90m (4.8km) in 15:17. So roughly 3:11's. Which seems great - strong and solid without completely killing ourselves. Was tempted to finish off with some 200's, but Scotty talked some sense into me. After all, the session itself - although short - is very intense. Plus we are both racing on Sunday. So a nice and easy 5km cooldown instead. Between 14-15km all up. Now I'm tossing up between steel cut oats or shredded wheat???

Shredded wheat it was! And I would have to say that it is my favourite so far! An easy 8km before a late lunch around Manly. 5:04's.

Wednesday - 20km easy + strides

Managed a slight sleep in this morning, having agreed to meet Justin outside North Steyne SLSC at 6:50am. Woke up about half an hour earlier, so snuck in an easy 2.5km before meeting. However, Justin was not to be seen. A few minutes went by before excepting that I would be running solo this morning. Ran to Shelly Beach, then on the way back bumped into Justin. Saved! We headed nice and easy to Nolan's, Passmore, the golf course, back to Shelly Beach, then the lagoon and home. A nice and easy 20km (although I was dragging the chain holding Justin back) in 4:52's. Finished with strides in Pine Lane. The success of nostalgia yesterday wins with WeetBix making an encore for breakfast today.

Tuesday - 5 x Mile Repeats (am) + 8km recovery (pm)

Met with Scotty down at The Spit for 5 x mile efforts. Each lap is 1.57km, so we just added an extra 30m at the end of each lap. 2 minutes standing rest. Hadn't done this one since the end of last year, but both times I did it I blew up massively. So, with a more mature head upon my (massive) shoulders, I took a much more conservative approach. Scott and I shared the work, probably with him doing slightly more than me overall. Times were extremely consistent: 5:06.6, 5:01.6, 5:01.8, 4:59.9, and 5:00.9; averaging 5:02.16, 3:08 min/km pace. And like the last few weeks, finished the session tired but not exhausted. Happy to get this one done, as it's always a tough one. A nice and easy 5km cooldown for over 17km all up. On the breakfast scene, I went cold on Gwen Jorgensen's Oats with Eggs (apparently it works) and have gone back with some nostalgia in the form of WeetBix. 6 with heaps of yogurt, milk and fruit. And I mean 'heaps.'

An easy 8km around the (boring) Randwick loop. Super easy. 5:02's averaging 110 beats per minute. The heart rate monitor seems to be fine during the easy runs.

Monday - 16km easy + strides

An easy three-and-a-bit laps of the beachfront this morning. Another glorious day, even wore my sunglasses. Stupid heart rate monitor continues to play up. 4:56's. Finished with some strides. Salted caramel oats for breakfast this morning - should be interesting!

Sunday - Long Run

Another cracking morning out there, spring is well and truly in bloom. Met Hamish, Richard, Ben, Scott & Justin at the pool. Toby joined us at Dee Why as we ran a nice and leisurely pace towards Narrabeen. Really noticed the fatigue when we approached any form of incline, which was to be expected after yesterday. Ben and Hamish turned early (both racing the full and half next Sunday, respectively), and Justin took off after 10k as he had planned out 20km at marathon pace (ouch)! I was very happy to hide in the small pack and let the others lead and set the pace. A few times Hamish and Richard started gapping Scotty and myself, both of us more than happy to let them go. Toby peeled off at Dee Why so Richard was back with us for the final few kilometers. I did the calculations on Strava and figured I needed 28.6km this morning to get 140km on the dot for the week. So finished 100m past Barts' favourite (The Trobodour). 4:26's. Really happy to have gotten through a week of a new approach to the easier runs - I reckon it has helped immensely. Looking forward to sticking with this now. But not as excited as more experimental homemade breakfasts - going for sweet potato porridge this morning. If it half as good as yesterday's French toast, I will be more than satisfied.

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

It's been a while since I have done this one, so it was made all the easier with Scotty showing up. A longer than usual warm-up in some light drizzle up to North Head and down to Collins Flat. Can't believe how much better I am feeling by backing off the pace of my 'non-session' runs throughout the week. The session is essentially a 30 minute hilly tempo run. Thinking of it as that changed the way I approached the session. Previously I would look at it as 10 seperate efforts, but given the recovery between reps is more of a 'float' (i.e. it's still hard), treating it as a tempo makes more sense (and as it turned out, more comfortable and more consistent). The first few reps Scotty and I shared the work evenly. But about the fourth rep, I was hanging on during the uphills, but trying to maintain a consistent pace coming down. The eighth hill hurt - Scotty made me go to the front, and it honestly felt like I was running with concrete shoes. The final two were simply all about survival - I felt like a sitting duck running up, but luckily Scott felt the same. Managed to get it done in 29:56, with Scotty just over 30. A bloody solid session, and happy with the effort. Not my fastest, but definitely not my slowest. Similarly to during the week, I pushed 90-95%, going very hard but saving a tiny bit in reserve (I didn't need to collapse at the end). My new GPS really doesn't like loops, reading very short at 7.8km (Scott ran the exact same session and got 8.19km). And the heart-rate has been playing up for the last few sessions. What is it with Garmin - they are fantastic when they work, which unfortunately isn't very often. Perhaps the new Apple iWatch (now with a GPS) might be the way to go! A nice and easy 5km cooldown for about 18km all up. Now time for some homemade French toast on my homemade teff bread! Did I mention it was homemade?

An easy 8km along the beachfront this afternoon. 4:58's at 114 beats per minute.

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

Bloody stoked to have Quentin join me this morning! Was dreading a solo version of this session! Haven't done this one in a while, but when you get it right, it is a great session. The longer rests mean that you can really push the pace in the efforts. And that we did. Although not as fast as what I have done previously, it wasn't far off. The best thing was that we were both consistent for all five reps, and similarly to Tuesday - I didn't want to collapse at the end of the session. I've learnt to push 90-95% in the sessions nowadays, and hold that extra bit in reserve for race day (although I am yet to show that in recent times). Anyway, did the efforts along the beachfront - a slight headwind running north (as shown by the times). 3:44.8, 3:38.9, 3:46.6, 3:42.6 and 3:45.8 - averaging 3:43.7. That is 3:06 pace. A nice and easy cooldown chatting to Quentin about drug cheats and the Olympics. Just over 16km all up. I'll get another run in this afternoon. On another note, I felt amazingly better having run much easier during my non-session runs this week. I think I am onto something here!

A ridiculously easy 8km along the beachfront this afternoon. 5:08's averaging 109 beats per minute! Bludging!!!

Wednesday - 20km easy + strides

Had a small crew today in Erika, Macca and Justin. Kept it local, and kept it super easy (I did anyway). Ran to Nolan's, then to Shelly, then to Fairlight, back to Shelly, the lagoon and back home. Really enjoying the change in pace, and feeling much better throughout the day. 20km in 4:48's. Finished with strides as usual in Pine Lane.

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

Deviated from the program this morning as I had a training partner in Scotty for the session. We agreed on Mona fartlek (I still had psychological scars). This was eased by completing the session at The Spit instead of North Head. Another cracking morning down there! Really happy with the effort - probably my most consistent pacing throughout that session. Scotty was great at pushing the pace during the efforts, and I was there to keep us both honest during the floats. The remarkable thing was that I felt in control throughout the whole session - a stark contrast to what I used to go through back in the day! I didn't even need to collapse at the end - which was a first. 6.21km (3:13's) all up (a whole 10m further than last week - although it was different structure to the session). The GPS read the 1.57km lap 100m short, hence why distance and the pace reads much slower on Strava (glad to that off my chest)! But today felt easier - which is great. A mostly solo 5km cooldown for just shy of 16km all up.  A great way to start the day!

Continuing on with my trend of running the non-sessions easier. It's actually really enjoyable, and feels great (once you can have the discipline and confidence to waddle). 8km around the Randwick Loop holding 5:03's (my slowest recorded Strava run of all time - and this includes warm-ups and cool-downs). The heart rate averaged a very sleepy 115 beats.

Monday - 16km easy + strides

After Hoey dedicated his Saturday session to me, I decided to repay the honour by dedicating this morning's run in his name. Simply, it was 16km along the beachfront - but at a super nice and relaxed pace. 4:52's holding 120 beats per minute. This actually took discipline - I'm not used to running at that sort of pace, but I can definitely see the benefits. This might be the start of something new! Anyway, an absolutely glorious morning - hence why I didn't bother leaving the beachfront (why would you)! Finished up with some strides in Pine Lane.

Sunday - Long Run

Quite a big turnout this morning with 10 of us heading out for the traditional Sunday long run. The pace was very conservative given that we had all raced yesterday. A beautiful morning to be out with friends taking in the best part of the day. Ran slightly beyond the two hour mark as Tom, Craig and myself went to The Trobodour (and we are still waiting for Macca to show up). 28.53km in 4:30's. Now time to out the feet up and enjoy a nice and relaxing Sunday!

Striders 10km North Head (am) + 40 minutes easy (pm)

Not the time I was after, but a solid session nonetheless. Felt a bit flat warming-up, but at least it was better weather than yesterday. A solid turnout this morning, with more than usual due to the last minute cancellation of the Coastal Classic. Lined up with the others and before we knew it we were off and racing. Tom, Scotty and Robin got out fast, and I just stuck on the back of them for the first few kilometers. However, after the third kilometer I couldn't stay there any longer (well, I could have but wouldn't have finished the race) so I was off the back. Pretty lonely for the next few kilometers until John Binfield and Dave Criniti came past at about 6km. I was pretty spent at this stage, so didn't even really stay with them. At this stage I was simply in survival mode - making sure that I completed the distance was key. Surprisingly, I was able to wheel Dave back in at the 9km mark, and started making inroads on John, but ran out of time in the end. Settled with 5th place in a relatively slow 34:16. Slowest time up there in a long time, but was happy to know that just about everyone else had the same sluggish times (except Scotty, who had a blinder finishing just behind Tom in 32:50-something). It was pretty windy (which sounds like a good excuse anyway). Joined the others for a nice and easy 5km cooldown cheering on the others as they made their way to the finish line. So overall, disappointed with the time - but I definitely pushed it effort wise (as shown by the heart rate monitor). Just got keep on pushing through and get some more races (and perhaps some ParkRun's) under the belt. Just under 20km's all up. Joined everyone at The Emporium post-race for a debrief.

40 minutes easy this afternoon along the beachfront. 8.55km in 4:41's.

Friday - 30 minutes easy

My body doesn't know how to run on a Friday. Forced myself out of bed for an easy 30 minutes in the rain. And I mean really 'easy' - or 'slow.' 6.25km in 4:48's.

Thursday - 10 x 1 minute (off 30 seconds), 5 x 1 minute (off 60 seconds), 5 x 1 minute (off 90 seconds)

The first day of spring got off to a blinding start. Couldn't convince anyone to join me for my session this morning, but decided to still get up early to meet the others at 6am outside North Steyne SLSX warmed up to commence our respective sessions. Darren, Richard and Ben all stuck to the 20 minute fartlek that I ran on Tuesday, while I ran the one-minute efforts in the bike lane. Like always, it was tough. But psychologically, the session got easier. The first 10 reps were the worse, as the 30-second rest periods went far too quick. Ranged between 0.32-0.33km for each rep (four of the former, six of the latter). Things improved beyond the tenth rep with a doubling of the rest period. Here is was able to run between 0.33-0.34km. Then the final five reps, 90-seconds rest felt as if I was indulging (although the actual efforts still hurt like crazy). 0.34-0.35km, so slightly faster as the session and the rest periods increased. Averaged 3:00 min/km pace for all 20 reps. A very long-term goal would be to hold that pace for a 5km race. That seems near impossible at this point in time. Ben hung around and joined me for a cool-down. Just under 18km all up. No double today, but I've got a run tomorrow morning instead. Don't know if that is better or worse (I'd say the latter if the forecast is right)!

Wednesday - 60 minutes + strides

A relative short one this morning for a Wednesday. Met Justin and Ben outside North Steyne SLSC before jogging to the lagoon entrance to meet Erika, Tom and Robin. They were keen for the Allambie Loop, so off they went - leaving myself, Justin and Robin to run along the beachfront. Nice option in the end, as I felt slightly flatter than usual last Thursday post-Allambie. More importantly though, I only had an hour of running - which wouldn't have seen me complete the loop. So a nice run to Shelly, up to Fairlight and back for 13.3km in 4:33's. Finished off with some strides as per usual.

Tuesday - 20 minute fartlek (7x2min efforts/1min floats) (am) + 40 minutes easy (pm)

Decided to switch Tuesday and Thursday's sessions around, as I had a pacer in Scotty guaranteed for today. Did this one at The Spit around the ParkRun loop. I knew that today was going to be painful, based on my psychological scars from a very similar session in the form of Mona Fartlek. It was fantastic having Scotty there though, as we kind of shared the work (I would say that he did more than his fair share though, especially during the efforts). Nonetheless, we essentially shadowed each other for the duration of the session, finishing 80m shy of four complete laps. Each lap is (un)officially 1.57km, so it appears we ran a solid 6.2km holding 3:14's. Unfortunately my GPS doesn't like it when I run anti-clockwise loops - having a tendency to under-read the pace and distance (came up with 5.95km in 3:22's; vs. Scotty's 6.1km - despite the fact that we started and finished together). First world problems!!! A 20 minute warm-up and a 5km cooldown for about 15.5km all up. I really enjoyed running down there - a beautiful loop which will be well sheltered when the southerlies come. Another 40 minutes planned (hopefully before lunch).

An easy 40 minutes around the block at Randwich before lunch. 8.81km in 4:33's. Just over 24km for the day.

Monday - 80 minutes + strides

I must have just missed Burkey this morning. We had organised last night at 10:30pm to meet outside The Pantry at 6am this morning. No Burkey in sight, I kept going solo for a lap of North Head. The first time along the old route (via Shelly Beach) post-East Coast Low. An amazing sunrise made up for the lack of company, but in all honesty it didn't bother me this morning. Felt surprisingly good again, similar to yesterday. Managed 18km all up in 4:26's. Finished off with some strides for an extra kilometer.

Sunday - Two Hours

I don't know what happened this morning? Usually Sunday I am simply in survival-mode, generally running long after a big Saturday. Today was no different. But to sum up, the pace was way faster than usual, although the effort felt the same (confirmed by the low heart rate). I met Darren and Justin at the pool at 6:15am, the latter really struggling today. Hamish joined us about 500m up the road. The pace was initially quicker than usual, as both Darren and Justin were well and truly up to speed - having already done half an hour before I met them. But within a kilometer or two, I was fine. Just the traditional Sunday loop this morning. Was quite surprised when I got to Bike Addiction at Manly Vale (which is usually where I reach the two hour mark) and looked at my watch and realised I still had another five-and-a-half minutes to run. Decided to push the pace a bit after the 28km mark, finishing the final 550m in 3:26 pace. So 28.55km all up at 4:12's! And only averaging 134 beats per minute. I put the good feeling down to yesterday's run at Centennial Park. The session itself was as tough as usual, but I think the softer than usual surface from a few days of torrential rain dampened the impact on each step - leaving me a lot less sore than usual this morning. It probably also explains the relatively slower than usual pace yesterday. So another solid week of training comes to an end. Just over 145km - and only over 8 runs.

Saturday - 3 x laps of the white fence (off 1.1km jog) (am) + 40 minutes easy (pm)

Quite a big session this one. Not the fastest conditions out there this morning after a few days of consistent rain - a few rogue puddles here and there. No Hamish this morning, so no one to directly work with throughout the session. Tom and Keith are too quick, so I was hoping Alex would be up for it today. He was strong in the first effort, but died after that. So essentially I ran the second and third laps solo. I kept the front two in sight at all times, but was never running with them (other than for the jog recovery from the cafe to the road and return). All up, I was bloody consistent! 12:04, 12:04 and 12:07. Each lap felt progressively harder - with the heart rate maxing out at 176 by the last one. Times weren't phenomenal, but conditions weren't conducive to fast times - and effort wise it was strong. 12.98km in 3:38's all up (that is including the two jog recoveries of 2.2km). 22km all up including the warm-up and cool-down.

Braved the crowds along the beachfront and got out for an easy 40 minutes this afternoon. 8.83km in 4:32's. Always feels better running on the concrete after a morning session at Centennial Park on the soft and loose gravel.

Thursday - 15 x 90 seconds (off 60 seconds) (am) + 40 minutes easy (pm)

Some speed this morning. Managed to miss the rain, with only the wind to contend with. Only Darren and myself today (the proper hardcore), as Tom and Richard both pulled the pin. We decided to run these in the bike path from Manly LSC north - our best attempts to minimise the wind. Felt slightly flat warming up, so eased into it. It's quite a full-on session. 60 seconds is ample rest, meaning that you can attack each repetition with substantial effort. However, this is offset with the quantity, as 15 is a hell of a lot of reps. Anyway, kept them mostly consistent, ranging between 0.48km to 0.51km - averaging 0.492km (or 7.38km for all 15 reps). So around 3:02-3min/km pace. I was pretty spent by the end of it. Darren reckons he needed to spew after the tenth rep. To make matters worse, he thought we were two reps further into the session than we actually were (never a good feeling that one). An easy 5km cool-down with some light sprinkling rain for just over 18km all up. Another 40 minutes easy before lunch is on the program.

An easy 40 minutes along the beachfront. 8.76km in 4:34's. Now off for a well-deserved massage!!!

Wednesday - 80 minutes + strides

A complete change of scenery today, which can prove difficult for OCD-types like myself (and others). A good turn out with Tom, Macca, Richard, Erika and Ben. We met at Queenscliff lagoon at 6:04am before heading uphill to the Warringah Aquatic Centre via Allambie Heights. I have only ever driven up there, so didn't realise how long that climb goes for! Macca must have a had a coffee or three pre-run, as he was pushing the pace more than what I would have liked for a Wednesday morning. From the Aquatic Centre, we crossed to the other side of Wakehurst Parkway, ran to Seaforth before heading back to God's Country via the outer edge of Manly Dam. Slight drizzle the entire way, but it looks like we largely avoided any downpours. A solid run for a Wednesday, 17.5km in 4:35's. Finished with some strides.

Tuesday - 89' continuous (20' easy, 22' effort, 5' easy, 22' fartlek, 20' easy)

This is always a tough session - just the sheer length makes it intimidating. I was absolutely stoked to Scotty join me at Queenscliff SLSC prior to the first 22 minute effort. We shared the work, laps between Queensie and Shelly Beach - managing to get out there before the crowds (one of the advantages of starting early). The first effort was strong but controlled. Really happy to get out 6.61km, averaging just under 3:20's. That's the fastest I have been since before May, so that was a massive confidence booster! A 5 minute easy jog preceded the second part - 22 minutes of fartlek. Specifically, it was 1, 2, 3, 4, 3, 2, 1 minute efforts with 1 minute floats. With this, it's simply about survival and getting to the end. The efforts were much the same pace as the initial 22' effort, with the floats aiming to hold 3:50's. All up, 6.32km in just under 3:29's. Again, really happy with this. Having Scotty there made a massive difference, as we were able to share the work and push each other. 20 minutes easy for 23.35km all up. A really solid session, meaning no double today. Now is a great time, as it is the longest possible time until I have to repeat this session. I'm going to savour the moment!

Monday - 75 minutes + strides

Saw the best part of the day with a spectacular sunrise this morning. Joined Ben nice and early for a nice and easy run along the beach front and up to Fairlight. We were both pretty sore from the weekend's training runs - glad it wasn't just me. Fairly conventional, other than a dog walking straight into me legs when running next the lagoon. 16.1km in 4:39's. Finished off with some strides in Pine Lane; always feel better after these.

Sunday - Two Hours

Just Ben and Scotry this morning, with most of the others doing their long run yesterday. A drop in temperature made for cool conditions on an otherwise beautiful winters morning. No world records today in terms of pace, keeping it nice and relaxed. 27.6km all up in 4:28's. 110km for the week. Back to normal mileage next week. Will still try to get a well overdue massage!

Saturday - 2 lap tempo + 10 x 200m hills (am) + 40 minutes easy (pm)

Feeling better each day, but still some residual soreness from Sunday. I wasn't alone. Speaking to Gary during the warm-up, he also believes that the C2S takes longer to recover from than a half marathon. I was confident that the session today would involve a two lap tempo, followed by some sort of hill work. I looked around and noticed Hamish was there, and, knowing he was fit from two weeks ago, decided to run with him. This was great, as I was able to share the work with him - still pushing each other, but definitely holding some back. Actually, I would say that the effort itself was as true to word 'threshold' as you could have gotten. Comfortably hard (not numb). A slight deviation each lap as the trail was blocked due to the setting up of the Colour Run. All up, 24:06 in 3:24's. Not my fastest around there, but actually really happy with the time considering the legs, holding back, and the slight detour each lap. A short rest before we started the hills across the road from the cafe. Definitely held back on these, due to both the volume (10 reps is quite a few), and the fact that the last time I did this session (back in May) was the beginning of the end (Achilles injury). About 3.55km work in the end, holding between 37-39 seconds for each rep. A nice and easy 5km cooldown chatting to Ross about how sore Aussies are at losing (except me) and food (always a good topic post session). Just shy of 20km all up. Another 40 minutes is in the cards this afternoon.

The big news of the day is the opening of the Manly to Shelly path. Couldn't resist the opportunity to get amongst it, so went for an easy run along the beachfront. 8.82km at 4:32's. Felt nice and easy. Just under 29km for the day.

Thursday - 20 x 1 minute (off 45 seconds) (am) + 40 minutes easy (pm)

Absolutely stoked to have a great turnout this morning. Met Tom, Darren, Quentin and Macca at Nolan's Reserve after an easy 20 minute warm-up. We had decided to complete the set on the grass, given that our bodies were still screaming somewhat following the C2S (even four days later). Purely ran this one on feel, as did everyone else. Quite heavy underfoot with some long(ish) wet grass (annoyed that I wore brand new socks). Kept the session consistent, with all reps between 320 and 330m (with the exception of the first and last, which were 310 and 340m respectively). I must say, I feel much better post-run than before. A nice and easy 5km cool-down for about 18.6km all up. I'm loving this weather!!! Another 40 minutes easy planned for this afternoon.

Well that was a revelation. I hadn't actually told anyone, but my left Achilles tendon has been sore and swollen for the past 6 weeks (higher up than the injury that sidelined me in June). I could run through it, but it was stubborn and always there. Since returning from the initial Achilles injury, I switched shoes to the Nike Flyknit Racer, as these had a higher heel-to-toe offset. Not realising the correlation between these shoes and the Achilles, I just switched back to the old Saucony A6 Racer's, and it was like I was on drugs! No pain, cadence was much easier to hold (didn't even have to think about this), the pace was slightly quicker, and the heart rate was lower! And, still as I am standing here right now writing this, I have no pain whatsoever! Could it have been as simple as changing pairs of shoes? I will find out over the next few days. Fingers crossed. Anyway, an easy 40 minutes along the beachfront. 4:38's for 8.65km, holding a very easy 121 beats per minute. Just over 27km for the day.

Wednesday - 80 minutes + strides

Back into the swing of things this morning. A great turnout as well - Justin, Erika, Tom, Quentin, Richard, and Darren (momentarily). We were all still a bit sore and sorry from Sunday, so the pace was nice and relaxed. Ran to the lagoon, along the beachfront, along the harbour to Fairlight, back to the lagoon, a lap of the golf course, then back home. Another amazing morning out there! Feeling better today than yesterday, which is nice. 17.1km in 4:41's. Finished off with some strides, each successive one feeling better than the previous one.

Tuesday - 40 minutes easy

Still quite sore from Sunday. Went out this morning for a leisurely stroll along the beachfront. The weather is superb! Kept it super easy, and simply enjoyed being out there. 8.45km in 4:44's.

City2Surf - 40th outright in 47:45

Not a bad result. Actually, I'm really satisfied with this given the past three months of interrupted training due to my left Achilles' tendon. Deep down I would have loved to have run another minute and a half faster, but given the aforementioned, this will do for today. Went out hard-ish, but not suicidal. Tried to stick with Scotty, but the pace was just too quick for me. I then found myself running largely solo until heartbreak hill, where I actually did struggle quite a bit. Firstly, Neil went past, then Hoey (not to mention Cassie, so I was 'chicked' - the first time she has gotten the better of me). I didn't bother trying to stay with any of them, simply sticking to how my body felt (which evidentially was feeling it more than these fine athletes). Was quite concerned when I could make out a black singlet in front of me that I was catching - Barts!!! The poor guy had stomach cramps, so a fantastic effort on his behalf to even finish, especially with a half respectable time (just over 48). Got though the 10km mark in 34:40-something; not too bad when only a handful of weeks ago running a sub-35 on the flat would have been an achievement. The final 4km I just hung in there, somewhat convincing myself that around the next bend the decent into Bondi Beach will start (which at times felt like it would never happen). The final kilometer I thought was much better than previous years - sure there was the initial uphill at the start of Campbell Pde, but a quick hairpin turn transitioned it into a downhill. Plus, it gave you an idea of how far off you were of some others. This is when I saw Scotty - struggling even more than me! Luckily for him, the finish line was close. So all in all, a bloody solid run! The heart rate monitor shows that that was all that I could have given it today, hence why I am happy with the outcome. The worst feeling is finishing a race and questioning yourself if you could have gone harder. I have objective data to show that the answer was clearly 'no.' Two standout runs today we're done by Tom (an amazing 15th outright in 45:28) and Toby (who is having an amazing 2016 finishing in an impressive 56th with 48:24). Didn't hang around for too long post race, caught the bus back to Bondi Junction with Justin before shuffling 4km back to his car at Surry Hills. That final cooldown was almost as painful as the race itself. A well deserved complete rest tomorrow, followed by an easy day on Tuesday to ensure that I completely recover this time. I a, adamant to avoid the same mistake post SMH-Half. I can now focus on getting some race fitness back over the next 10 weeks in preparation for my goal race in Burnie. Looking forward to the journey!

Saturday - 20 minutes easy + strides

An easy and relaxed 20 minutes on a beautiful, albeit chilly, Manly winter's morning. Felt average, which is normal after having a day off. 4.64km in 4:19's. Finished off feeling better after doing some strides in Pine Lane. Time to put the feet up and chill-lax for the rest of the day - luckily there are lots of highlights from day 7 in Rio on channel 7 (along with just a few adds of what is coming 'after the Olympics').

Thursday - 8 x 1 minute effort (off 1 minute jog)

A nice, short and sharp hit out this morning. Took the advantage of sleeping in, getting out just after 7am. Another smashing morning out there. 20 minute warm-up before completing the aforementioned session. Kept it controlled at all times, running each effort between 0.32-0.34km. Got the heart rate up to 174 beats per minute, demonstrating that the easy week has definitely had some benefits. The 5km cooldown at the end I had to hold back, as is always the case after one of these types of sessions. 14km all up.

Wednesday morning - 30 minutes + hill strides

So warm this morning! Definitely an early spring showing! Really short and even sweeter than Monday. Only 30 minutes easy along the beachfront followed by some hills. 6.65km at 4:31's. Kept the heart rate in the mid 120's.

Tuesday - 4 x (3 minutes, 1 minute jog, 1 minute), off 90 seconds

Went solo this morning, which meant that I was able to hit the snooze button twice on my phone without letting anyone down. Another amazing morning! I actually felt really good this morning - this was reflected in the relative ease (and pace) of the warm-up, along with achieving a maximum heart-rate of 176 throughout the subsequent session (easily the highest I have ever recorded it on this watch). The pace is improving - albeit not as quick as I would have hoped for less than a week out of C2S. Another few weeks should see it get there - enough time for Blackmores, but more importantly, enough time for Burnie 10 in October. Paces and splits were 0.95km (3:09), 0.33km (3:01); 0.96km (3:08), 0.32km (3:05); 0.96km (3:08), 0.32km (3:06); 0.95km (3:10), 0.32km (3:06). Most importantly, I ran within myself and kept it hard but controlled. A nice solid session, but ultimately not too taxing. A nice and steady 5km cool-down, seeing Darren out there doing the same session just as I was finishing. About 16.3km all up. That's it for today, no second run.

Monday - 40 minutes + hill strides

Short but sweet this morning. Another cracking day ahead (it must be a Monday). Solo, but not an issue this morning. The council looks as if they have finally finished fixing underneath the Queenscliff Bridge following the East Coast Low just over two months ago. The unbelievable thing is, after running through it this morning, the tiny bit of damage that was done there during the storm. I small piece of concrete was all that was replaced, a job that would have taken a few hours to fix! Anyway, 9.08km in 4:24's. Finished off with some hill strides for about 10km total.

Sunday - 90 minutes

Not a massive turnout this morning - just Macca, Ben - with Toby joining in at Dee Why. Macca set the pace early, but it soon became apparent that he had already run 10km before he joined us - hence he was warmed up. The good thing with Macca starting early was that I had company upon turning around at the 45 minute mark. Got just past the fire station at Narrabeen. A nice comfortable pace the whole way, finishing with 20.7km in 4:21's. 134 beats per minute. Just over 117km for the week, so much shorter than last week's 150. Another shorter this coming week, dreading next Sunday.

Saturday - 2 x hill loop, 1 x white fence

It was a case of less is more this morning. We all knew that the volume of this morning's sessions would be reduced from the previous few weeks with the C2S pending. Two hill loops, or more like 3/4 loops, as we were told to jog the downhill portion instead of attacking at as per previously. Another impressive turnout this morning; I hung in the second group with Alex and Hamish - the latter who was flying after having a few weeks easy following a 100 mile race! Endurance was certainly still there. Anyway, stayed with both Alex and Hamish for the first lap, before dropping them on the second. 6'33 and 6'31 for each 1.89km loop, so consistent. We all regathered prior to starting the lap of the white fence. Was weary of Hamish, and thought my best chance was to drop him early and try to hang on. I managed the first part, but he was too strong over the final kilometer, edging past me. I took a quick glance behind to ensure that Alex wasn't planning on doing the same - I was safe. To my surprise, I ran a 11'56 for the 3.56km lap - not super quick, but again was never going to be with the muddy surface from all the rain. Alex was about 15 seconds behind, still running strong as well.  So a nice little confidence booster leading into Sunday week - I need that after a few weeks of subpar paces at training. A nice and easy cooldown with Nick and Jules, mainly talking restaurants- it appears that they know their stuff as well! No double today. Around 17.5km all up.

Thursday - Tempo & Hills (Encore) (am) + 40 minutes easy (pm)

Stoked to have Quentin join me this morning. Similarly to Burkey on Monday night, I got the message just before 10am last night for a starter this morning. With the forecasted weather, all the extra motivation was required! Largely managed to avoid the pouring rain, although we did get some by brief showers throughout. But the wind - that was next level stuff! Made even worse by running on the coast. Similar session to last Thursday (when Quentin last joined me), except the tempo effort was 10 instead of 15 minutes. To add some variety into the mix, I decided to reverse the session - doing the tempo first. Started at Manly LSC, headed south to Queenscliff, then return. Going down was gold, felt super strong and fast. But knowing what was ahead was scary. Turned at Queensie, and my worst fears were realised. It felt like a brick wall - the wind that is, with nails - the nails being little bullets of rain. Couldn't care less about the pace at this point - just wanted to get back towards Manly LSC and out of the wind. Pushed through it, getting out 2.96km in 3:23's. Not fast by any means, but really happy with the effort - as it was hard but controlled the whole way. The heart rate confirms it, maxing out steadily at 173 beats per minute. Quentin was about 40-50m behind. We regathered and headed towards Darley Rd. Same as last week, 1 x 4 minute hill followed by 6 x 1 minute hills. To make things more complicated, the first minute of the long hill was a hard run, along with the recoveries after the first and forth minute of the 1 minute hills. Really felt the legs 'lactate' after the third hill. Luckily Quentin was the same, although he was much stronger on the hills this week in comparison to last week. All up about 40 seconds quicker all up than last week, which was a nice way to finish up (20:19 vs. 20:56). A 5km cooldown, literally avoiding the next downpour by seconds. Very lucky. Looks like the weather may be clearing as the day progresses, so will hopefully stay dry for the afternoon double. 17km all up this morning.

Actually had a starter for my afternoon run - that's a first. Bumped into Ben this morning at Pure Wholefoods, so we agreed to meet at North Steyne SLSC at midday. An easy 40 minutes around the local area, 8.8km in 4:33's. Just under 26km for the day. A much welcomed rest day tomorrow!

Wednesday - 80 minutes + strides

Not much sleep last night, after getting home from work late (dinner at 10pm), so was tempted to sleep in this morning and run solo. Thought better of it and decided to join Justin at 6am, sacrificing the sleep for some company. Definitely the right decision, as the conditions were ordinary. Extremely windy with intermittent downpours - at least it wasn't cold. Ran up to North Head, before heading back to Queenscliff, then jumping on some bike track that I had never been on that would have taken us next to Burnt Bridge deviation and up to Seaforth Junction (didn't get that far). Nice and comfortable, not pushing it at all. 17.3km in 4:38's. Concluded with some strides up and down Pine Lane for an extra kilometer.

Tuesday - 2km effort, 5 minutes rest, 10 x 300m (2:00 cycle) (am) + 40 minutes easy (pm)

A proper speed session this morning, and it's just what I need. Was stressing yesterday as it looked like I was going to be solo again, but Burkey came to the rescue at the last minute. It also gave me a 15 minute sleep in, which was an added bonus. A 20 minute warmup before we met at Manly LSC ready to start the first effort. 2km hard - and it was bloody hard! Tried to keep it controlled the whole way - which the splits don't suggest that I did. However, I would disagree, as the first kilometer appeared too fast, whilst the second kilometer appeared too slow (3:02 and 3:15 respectively). However, an average of 3:09 seemed spot on, finishing in just over 6:18. Not too bad for that course along the beachfront, even better when I ran from the front (Burkey is a speed demon, hence his emergence in the second half of the session). A well deserved 5 minute rest prior to commencing the 300's. These were much worse than anticipated! The mindset is much more relaxed going into these, especially as on paper they are much shorter. But trust me, once you commence these, they are tough! Burkey was flying, and essentially led the first 6 or 7. The endurance kicked in (or kicked out for home, depending on how you read it) for the last few. But overall, consistent. The times add more weight to my theory of dead zones in terms of GPS readings along the beachfront, with the northern reps (odds) consistently a second or two slower than the southern reps (evens); 52, 51, 52, 50, 52, 49, 51, 50, 50, 48. Overall, a really tough, albeit fun, session. Unlike anything I have really done before. Looking forward to introducing more of these types of speed sessions into my program, as I feel I have lots to improve in this area - especially the all out middle distance efforts (1-3km). A nice and easy 5km cooldown for 15.4km all up. Supposedly that is the last of the dry spell! An easy 40 minutes is planned for this afternoon.

Managed to mostly avoid the rain this afternoon. Out for an easy 40 minutes around the Randwick loop. It appears the heart rate monitor is reading my cadence as my heart rate - which was supposedly 177 beats per minute (which, happened to be my cadence). Will have to look into that one. Felt good though, despite feeling sore walking around this morning after the session. 8.85km in 4:31's. Just over 24km for the day.