Monday - 15km easy + hill strides

Saved by Mitch Dean this morning. I had turned around at Shelly Beach on my first of three boring laps when I spotted Mitch running towards North Head. I turned around and joined him. He was running his first run over 30km in nearly a year, so appreciated the company as much as I did. A former Manly local, he new all the secret trails around North Head. I had absolutely no idea how awesome it was around there, and am now keen to do some more exploring. Headed down to Collins Flat before venturing out to the start of the Manly to Spit Trail. I turned around here and headed back to Raglan St. Gary had 4x80m hill strides with a jog recovery in place of my usual 5x100m strides. It was nice doing something different. 16km all up (including the hill strides and jog recoveries), 4:36's all up. Feeling so much better than this time last week. Really looking forward to getting out there tomorrow with the Manly Run Crew crew for my first speed session with them!

Sunday long run (30km)

Out for the early start with Tom, Barts, Tim, Justin and Craig this morning. I think I was the only one to start from scratch from the pool, the others all having run up to 5km earlier. Felt tired and sluggish this morning, as did everyone. Nevertheless, we seemed to hold a consistent 4:20ish pace the entire run. No fast finish, although we did pick it up a bit naturally after Mt. Dee Why. Funny games going on with Macca today, running in past the drink stops in an attempt to gap the main pack. Craig did the same, but at least he had an excuse (the poor guy had just run 39km yesterday, and was backing up for 34km today - the final 12km which was meant to be fast). And this should be a lesson to all you boys and girls out there - learn to run fast over shorter distances, then you won't have to do crazy runs like that. Tom pushed a bit on the last kilometer in a successful attempt to catch Macca on the run into Queenscliff. I went to go with him, but Barts held me back and gave me a lecture. He was right. Ended up with 30 on the dot at 4:21's. Averaged 135 beats per minute, so at least the heart rate is returning to its normal low rate. Will go down and grab a loaf of bread from the Brezel Bar before meeting the others at the Trobadour.

Run Crew - 1 lap tempo, 5x500m hills, 1 lap solid

First session with Run Crew. A small turnout this morning with a lot of the faster guys competing at State Championships this weekend. Nice warm-up with the squad around the white fence, followed by a few drills. Decided to hold back this session, and to totally run within myself. Did the first lap of the white fence feeling comfortable, holding a solid 3:16 pace. Quite happy with that, as I could have definitely pushed deeper. Then it was over to the hill, where we ran 5 times up with an easy jog recovery. Again, I held back, especially for the first few. Then it was another lap. I spoke to Ben and Gary and they agreed with me holding back for this last one, trying to stay with the others behind. Felt OK again, and simply ran within myself. About 3:20-21 pace for the second lap, so not bad at all. One more lap easy with the group for a cool-down. Overall, I was very impressed with the professionalism shown by both Gary and Ben, and am really looking forward to opening a new chapter in my running pathway under their guidance. Hopefully I can avoid overtraining for good now! Just shy of 20km all up. 'No' was Gary's answer to my request of going for an easy recovery run this afternoon. No arguing with the coach!

Slow & easy Friday (10km)

A nice change from yesterday's heat with a strong offshore southerly wind bringing some much needed relief. The legs initially felt heavy and sluggish, slightly concerning following yesterday's unplanned rest day. Joined Justin, Erika, Burkey and Tom for an easy 10km, kind of making up the route as we went. Felt better as the run progressed, but still not quite right. 4:47's was manageable this morning. Was kind of excited when I got home and found out that my Bluetooth on my Garmin is now working again! But the question is for how long?

Slow medium long run (20km)

Finally listened to Tom's advise and contacted Gary yesterday. So will be now be joining the Manly Crew on Tuesday's and Thursday's from now on. No more solo sessions up at North Head. I do feel that those solo runs were a massive contributing factor behind burning out. Interestingly, I am really looking forward to tomorrow's session. Massive change in mindset, as I always dread my Tuesday, Thursday and Saturday sessions (they hurt so much more when you are all alone).

Anyway, back to this morning - legs were feeling more pleasant today, still far from great though. Met with Erika, Darren, Justin and Macca. We waited for Tom, but once the clock ticked 6:06am, we were off (he said he would be there at 6:04am)! Another humid and hot day ahead, no one particularly felt like pushing any sort of pace whatsoever. We ran the North Head loop, averaging 4:50's for most of it. Got back down, ran with the others to Pittwater Rd, finishing off the final two-and-a-half solo. Ended with 4:44's, but nice and easy. No strides today, legs still need a bit of time. Although not doing a second run yesterday definitely helped!

Struggle Street Tuesday - Quarters (am)

Was way off the pace this morning. I put it down to a combination of hear/humidity, but more likely the legs still in pain from Saturday's hills. I really did go hard on Saturday, so much so that I can still feel the legs every step when walking. Started off the first rep or two feeling strong, but then it went downhill from there. Finished in a PW of 16:00. Two positives (if I can be optimistic); I didn't quit (was tempting), and I was absolutely gone at the end (so it wasn't a lack of pushing and digging deep this morning - which is usually the case when I am overtrained - in that I cannot dig deep and push hard). Long cool-down for 17km all up. A heat wave ahead this week, so I will simply try to get through the week.

Easy Monday (with strides) 15km

Out solo once again this morning. Three laps along the beachfront. Second half of the run got annoying due to the construction setup for this weekend's Australian Open of Surfing. They block off the main walkway along the beach, diverting everyone onto the bike path. That is one thing, but to make matters worse, they setup two chicane like barriers to force riders of their bikes. It doesn't work, and it becomes a shitfight simply trying to get through. First world problems. Nevertheless, the quads are still protesting after Saturday, but loosened up as the run progresses. Very humid once again. Ended up holding 4:16's. Finished with some strides. Did some yoga yesterday, so I get this morning off!

Sunday 30km solo

Devastated to be left solo this morning. My only glimmer of hope was a message from Jamie at 10pm last night saying he might be a starter for 90 minutes. A text at 6am this morning dashed this hope! Oh well, it could have been easy to revert back to old habits - i.e. sub 3:50's along the hilly coastal route. However, the legs were having none of it (the undulation that is) after still screaming from yesterday's hills. Went the Manly Crew route of the industrial way (must have chosen the worst and ugliest parts of the Northern Beaches to run through) which is almost as flat as a pancake. A couple of things I noticed when running solo compared to with the group. First, time goes slower. Einstein was correct in stating that time is not constant, and this was solidified this morning. Secondly, the lap pace slows about 10-15 seconds per kilometer when running on the Narrabeen Lake Trail. This is despite running at the same effort. Interesting, as it is by absolutely no means technical. Must be the canopy of trees interfering with the GPS signal. Speaking of GPS's, running solo means looking at your watch much more frequently (i.e. once every 100m). And lastly, my luck is better when it comes to intersections, only having to stop twice momentarily for cars coming out of side streets. It honestly feels that this happens all the time when running with the group. Ended up averaging 4:09's for the 30km, but really was 4:13's until the top of Col du Dee Why (hons categorie), before a semi-fast (solid is probably the correct term) finish back to Queenscliff. Stopped before North Steyne as 30km had already alapsed, and walking back home I spotted one of the twenty Daddo brothers. He actually stopped and jokingly said to me "are you ok? I've never seen you walk before!" Must have been one of the funny brothers. Legs are keen for a rest now. I will treat them to a batch of my freshly made, newly tweaked (yes, it now contains teff) granola! First full week back in training, got through it - 150km!

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

Two months since I have done hills, and didn't I feel it! The goal today was to simply complete the session, as this is typically one where you have to fight against your instincts to complete 10 reps. Usually I'd feel the legs turn to rubber just after the halfway mark. Today it was at the start of the third rep. Was under a three minute cycle for most of the session, but by the tenth rep I was absolutely gone like I had never been before. Just lifting my leg off the ground was hard. Peripheral vision had gone. Turning around for the quick run downhill to the finish I had to actually put the brakes on, as the legs were jelly and I wasn't confident of simply staying upright! I have never been this wasted before. Completed the session in 30:26. Still some improvement to be seen, but just very happy to get it done to be honest. Despite the wind, it was still very humid. Somehow managed to shuffle back home, but the walk upstairs took ages! 17km all up. The plan is to get an easy 8km in just before lunch. Long run tomorrow, but it looks like I will be solo as the others are doing a 90 minute tempo this morning (with a last minute curry night to follow).

Easy 8km in suburbia just before lunch. Humid. 4:38's.

Easy Friday (10km)

Out for two laps along the beachfront. Another cracker of a day in store on the weather front. Saw Quentin towards the end - would have turned around and run with him if I wasn't finishing off. Kept the pace very easy at 4:40's, taking it up a bit in the last kilometer or tow finishing with an average of 4:33's. No swim or yoga - not enough time today.

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

A well overdue change of scenery for today's threshold effort. Traditionally I had done this running laps of Passmore Oval for 16km, getting dizzy. Not only that, the GPS would always read different each session - likely leading my stubborn self to run these sessions too hard. The session itself is simply a 16km run with a 20 minute effort at threshold pace in the middle. I actually attempted this session on Saturday, but stopped after three minutes as I wasn't able to hold the goal pace without digging deeper than I needed to. Thankfully today was a different story. The plan was to hold 3:20's for the entire 20 minute effort. Got to turn around under the stone arch (4km) mark in around 3:15-16's. The last few kilometers is a net uphill, and knowing that I was beyond goal pace, it was nice to be able to not push too hard for the final third of the run. Finished with 6.07km in 3:18's. The last 2 or 3 minutes I probably went a bit beyond the red zone, but all-in-all I am very happy with the run. Better than what I had anticipated. This is the same distance I got when I last did a complete Mona Fartlek session (this was the beginning of the end for me in mid January), but today was much more comfortable- which is very encouraging. Continued to run the remainder of the second loop of North Head, before venturing my way back home to North Steyne. Unreal surf out there today - pitty that is all I will see of it today (bloody work)!!! Plan to get out for an easy 8km tonight.

Out for a fashionably late sunset run along the beachfront. Surprised how quickly they managed to set up the stadium for the Australian Open of Surfing Festival, due to start Saturday week. 4:40's, nice and easy. Got over taken by a middle aged plump woman (although, I think she was doing intervals).

Medium long run Wednesday's (20km) + Strides

Out with Erika, Darren and Robbie this morning for a run around the Fairfax Loop at North Head (I'm a bit of a regular there nowadays). Although Darren and Robbie had to turn around earlier due to work commitments (not a bad excuse)! Was the first run in a long time where I actually wore a singlet by choice, thanks to a strong but refreshing southerly wind. Erika and I covered a whole range of topics ranging from best choices of bread to stupid pedestrians and their dogs. A nice and comfortable 4:34 average, the heart rate progressively coming back down to normal levels after a few runs to 130's. Finished off with some strides as usual.

Quarters (am) + 8km recovery (pm)

That was tough! Physically and mentally! Had to grit my teeth and convince those voices in my head telling me to stop to go away. Was convinced that I was going to have to stop just before the second rep. Just told myself 'one more rep.' Before I knew it, I was up to the fifth. Oh well, can't come this far and not finish. Head down for the last and killer rep - up hill, followed by the 200m 'float' - which in all honesty is a 600m rep. Finished - and that was the primary goal this morning! Time wasn't anything special at 15:31, but in all honesty, that's exactly where I though I would be having not done a full session in 19 days! It can only get better from here. I might even blame the westerly winds! 3:14's average pace - still an improvement from Saturday where I couldn't hold 3:20's for three minutes. Long cool-down for 17km all up. Just absolutely stoked to be back training again!!!

Doubled up with an easy recovery run around Randwick. Felt nice and relaxed, holding 4:39's.

Let's try again this week (15km easy + strides)

Bloody humid out there this morning! Terrible night's sleep try to get some shut eye in a furnace. It was made even worse following a blackout from 8pm until about 1030pm last night. Out solos for three laps, feeling better than yesterday. 4:14's felt fine! Finished with some strides, again, feeling much stronger and more coordinated than seven days earlier. The goal this week is to simply complete the sessions - pace is secondary!

Getting longer Sunday (20km)

Decided getting up an hour earlier and running 10km solo was better than the extra sleep and running 20km by myself. Met with the Manly crew; consisting today of Tom, Quentin, Justin, Macca, and Toby. No talk of a fast finish, everyone a bit knackered. I felt rubbish for most it to be honest.mit wasn't until about 15km into that I felt half decent. Turned around at South Narrabeen SLSC running the return leg home by myself. Was under strict instructions from my mother not to run further - she always sees us running at Narrabeen SLSC, so if I was witnessed with the others, all hell would have broken loose! 4:24's all up, the heart rate messing up (as usual, thanks Garmin)! Good to be back out running again, and made up for the disappointment of last night's dinner at Maestro & Co. Nothing worse than paying $55 for a banquet, only to get home and calculate the cost of each individual dish and come up well short! Good food though, but not worth another mortgage. Nothing worse than paying an arm and a leg and coming home to eat more!

Running again (15km easy)

Put the shoes on this morning for the first time since Monday. Didn't know what to expect? I was fresh, that's for sure. Had it in the back of my mind to jog up to North Head, then attempt a 20-minute threshold effort. Knew deep down that this was a stupid idea, but it didn't stop me from trying. Ended up running about 3 minutes just under 3:20 pace, before common sense kicked in. Ended up just running easy to steady for 15km in the end. Average pace was slightly quicker than it needed to be, at 4:05's. Nevertheless, just happy to be out there again running. Might aim for a similar run tomorrow and Monday, before reattempting a session on Tuesday.

More rest

So frustrated! Got out of bed this morning, but really not feeling right. Rang my mum (who is always my saviour) and discussed how I felt. She convinced me what my body was yelling and screaming at me - REST!!! It's so bloody hard doing this, but I am knackered! And the thoughts of a relapse of chronic fatigue from ten years ago provide an additional incentive to listen! Don't know what I am going to do, just want my old body back and my mojo!

Easy Monday (15km) with strides

Stoked to get an email last night from Tom telling me he was running at 630am this morning. My boring Monday was no longer. Ran up and around the North Head loop talking about all things ranging from Olympic finals to Ali G! Time flew by, before I knew it I was back home. Finished off with strides. 4:21's at 132 beats per minute. Just going to train through this week - and not worry about times, etc. in training - simply just going to get it done!

Long Sunday (30km)

Out with the Manly Crew this morning. Tom, Barts, Macca, Justin, Craig & Tim. The first half of the run was full of updates from yesterday's Sun Run and Homebush Sydney Striders race. Apart from Tom, everyone had legitimate excuses for their results (myself included). Nice and easy this morning, especially for Barts who only completed a tempo run yesterday afternoon. 30km in 4:33's all up, followed by a swim in the ocean and a breakfast burrito at The Trobodour (was initially keen, but Barts talked me out of it)!

Sun Run fail

Probably shouldn't have raced today. Too soon I think. But was always going to be hard to DNS my local fun run (sorry Pub2Pub, you have well and truly been surpassed by bigger and better than things - especially now that you do not start OR finish at a pub)! Felt great for the first 5km, tucked in behind Tom and Mitch Dean. Things started to get tough at South Curly - which is very typical for a 10km race, but as soon as this happened, my mind (not my body) wasn't having any of it. Quite hard to explain actually, but it is exactly what Timothy Noakes (the 'Godfather' of running physiology, well, until he got onto his 'banting' bandwagon) terms the 'central governor theory' - in that your  brain subconsciously montiors your body's vital signs (i.e. body temperature, blood pH, etc) to ensure that homeostasis is maintained. Once one of these components falls too far south, it reacts by reducing the neural output from the motor cortex to the exercising muscles - hence why you slow down. At the moment, my 'central governor' has its threshold set far too low. In other words, it's paranoid. The good news is that physically I feel fine, and like any bad situation, there is always some good you take out of it. First of all, I was happy with how I was placed - the pace was solid but by no means suicidal (although the back 3km would have been a different story). I was sitting with two runners that I have the utmost respect for and truly look up to, so it was an honour and a privilege to mix it with them.

Moving forward from here, I need to reconsider a few things. I am not going to stop running - it's part of my DNA, and the highs from the good days far outweigh the lows from the bad days. I need to also start implementing forced recovery weeks every three to four weeks. I need to take these when I am feeling good - not wait until it's too late and have no choice. 12 weeks of 150km with three hard sessions (four if you include a sub-3:50 30km long run) leaves no time for recovery or positive adaptation. So I am going to discuss this with Ken. Although, the other option which I need to consider is speaking to Gary Howard to see what he can offer. He comes highly recommended from Tom, and I believe he might be the man that will help me hold back at the right times. Nevertheless, in the interim, looking forward to getting out with the Manly crew tomorrow for an easy long run - and just enjoy it for what it is. I'll take each day as it comes over the next week.

Very easy 10km

Out for an easy stroll this morning. Feeling ok - not great, but not horrible. Bumped into Tom and Jamie running the opposite wasps, so turned and joined them for about 4-5km. They were cooling down after their 2 x 7 minutes session. Really great to run with them and have a chat. Finished the remaining 3-4km solo back along the beach front. 4:36's all up, didn't really pay attention to that though, or my heart rate.

More rest needed

Woke up this morning simply thinking about quitting running altogether. Reluctantly got out of bed and headed out the door. Warmed up, and couldn't shake that thought. How much easier would my life be? I could go on and live a normal life. The planned session was 5 x 1200m with 400m jog. Went into it, but stopped just after 1000m into the first rep. Average pace at this stage was 3:08, but I really wasn't feeling it at all. Especially considering last week I was holding 3:09's for 4.8km on a undulating course. In retrospect, despite having an easier week a fortnight ago, I still ran 125km. Also, last Tuesday's quarters session was amazingly good, but I have honestly been subpar since. I made excuses for Thursday ('threshold' pace - it still hurt just as much as usual) and Saturday (Scott's injury, humidity, etc.), but perhaps I did come back too enthusiastically (hell, I pretty much ran a 5km PB last week on my first run back) and actually need a few days of 'complete rest' - not 'half rest' as the Kenyans call it. So the plan is - tomorrow no running, Thursday easy 10km, Friday no running. Sun Run Saturday! This exact same plan was last used leading into the Sydney10 last May, and it was there that I set my 10km PB. I doubt that will happen this weekend, but at least I will go in nice and fresh - and hopefully not feeling too sluggish!

Easy Monday (15km) with strides

Three lonely laps along the beachfront this morning. Really took it super easy, not really paying too much attention to the Garmin splits. Nothing too much to report other than that, just got to enjoy a beautiful sunrise. Saw Ben, Macca and Darren running in the opposite direction. 4:25's all up at 126 beats per minute. Strides and yoga at the end.