Tuesday cross-training - 4 x (30, 60, 90, 60, 30 seconds; 30 float) (90 seconds rest between sets) + 40 minutes steady (am) + 40 minutes spinning on the stationary bike (pm)

A slightly modified session to what was on the program this morning. Gary gave me an extra set and less rest due to the fact that I was rowing - not running the session. Really enjoyed this, as all other sessions on the ergo have been long efforts and continuous rows. This broke it up nicely. And it was hard! The averages came down as the session progressed, which was ideal. Averages for each of the four efforts were 1:57:1, 1:57:3, 1:56:5, and 1:55:8. This got me just shy of 6.8km. Again, the OCD animal in me saw that a steady 8.2km row would bring the session up to 15km. This was tough, psychologically. Effort wise it was much easier than the session itself, but just to row on the machine for that long is mentally tough. Got to the 8.2km and then convinced myself that another four and a half minutes would bring it up to 16km. So I went with the latter, holding around 2:09 pace. Nice and steady. Praying for the Achilles to come good, as this is doing my head in sitting indoors and training. Although, it was wet and cold this morning, so not a massive loss. Will try and sit on the exercise bike for a 40 minute spin sometime later today.

Went up to Fatness First (typo intended) in Randwick using a free one session trial pass. They tried to sign me up on an annual membership (as they do). I had none of it. 40 minutes spinning on the bike, 21.27km nice and easy.

Monday cross-training - 30 minutes rowing, 30 minutes cycling

I am regretting running yesterday, the Achilles pulled up sore today. Had hoped for 30 minutes on the Concept 2 then 30 minutes of running. Unfortunately I substituted the latter for a spin on the stationary cycle (the thought of another 60 minutes continuous on the rower made me feel ill). Although, each row is getting faster - 2:07/500m pace for 7.1km. 13.5km on the bike. Boring!!!

Sunday two hours - 60 minutes rowing, 20 minute run, 40 minute stationary cycle

Not quite there yet, frustratingly so. Got through the torturous 60 minutes on the ergo, holding a much respectable pace of 2:10/500m (compared with Friday), getting 13.8km (a further kilometer than Friday). Went firm but definitely kept it within the 'easy' realm. Then I was like a kid on Christmas Eve - so bloody excited to go for a run. I had hoped for a 60 minute jog along the beachfront. First few steps were magic, but within a couple of hundred meters the Achilles started nagging again. Admittedly, it didn't get significantly worse, but just didn't feel right. Got up to the lagoon, turned around and headed back to the gym. However, on the way back, there were intermittent periods where I felt I could have gone on for the 60 minutes. Ended up deciding against this, and when 20 minutes elapsed, I reluctantly walked back into the gym. Burnt out of rowing (not to mention the blisters on my hands), I decided to spin the legs on the bike for 40 minutes - giving me two hours of aerobic stimulus all up. The Achilles is a bit achy now, but much better than would have been the case had I pushed for another 40 minutes. Got to take each day as it comes I guess.

Saturday cross-training - 30 minute effort (off 5 minutes), 10 x 500m (off 60 seconds) (am) + 40 minute spin on the stationary bike (pm)

I was so close to running this morning. Went to bed last night almost painfree. Had the alarm set, running gear ready. First few steps out of bed didn't feel amazing (much better though). Thought I would run through it. Went downstairs to hop into the car before deciding to try a quick test run for 50m or so. It was still there, and it was a 50/50 call. The new, mature self reasoned it was better to forgo another run as opposed to risk it and set myself back another few days. I reluctantly went to the gym and sat back on my new best mate - the Concept 2 rower. 30 minute effort (2:00/500m pace average) felt tough, but came home strong. Much stronger than Thursday's effort, and faster. A 5 minute rest followed by 10 x 500m efforts. These were all around 1:57/500m pace. Not super fast, but not too bad following a 30 minute effort. This got me to 12.7km. I thought I would go for a 20 minute cooldown, but the OCD nature of myself ended up going for 5.3km to total 18km all up. Again, quite boring, but the Achilles feels better now that I have some blood flowing to the area. I'll aim to get a 40 minute spin in tomorrow. Two hours is on the program tomorrow, but if the Achilles feels ok, then perhaps a 60 minute row followed by a 60 minute jog along the beachfront might be a smarter return to running. Fingers crossed.

Making the most of my 7 day free trial at the local gym - 40 minutes easy on the stationary bike. 18.2km. Kept the gear low so could get 90 rpm in an attempt to replicate a 180 cadence of running. Keep the neuromuscular system stimulated. Absolutely no pain at all walking or hopping, and no anti-inflammatories since 6am!

Friday cross-training - 60 minutes on the Concept 2

Back to the gym this morning, although the Achilles is feeling remarkably better. So much so, that I would rate it a 50/50 chance of returning to Centennial Park tomorrow morning for a session! Much faster than I had initially thought, fingers crossed. Had 60 minutes easy on the program this morning - so sat on the rower and did this instead. It's true, time does slow down when stuck on a machine in a gym. No wonder gym-junkies hate 'cardio' - they need to get outdoors and do proper cardio! 12.8km all up.

Thursday cross-training - 80 minutes continuous (20' easy, 20' fartlek, 5' easy, 20' effort, 15' easy) (am) + 40 minutes recovery on the stationary bike (pm)

Either I have gotten weaker over the past ten years (likely), or the newer versions of the Concept 2 rowing ergo's are built tougher (wishful thinking). The last time I was on one of these beasts was back in 2006, in the twilight of my kayaking days - where I was a million times stronger weighing in at a solid 85kg. So you can imagine my shock when jumping on the ergo this morning to replicate the prescribed run session trying to hold an effort pace and only very occasionally sneaking under 2:00 per 500m pace. Anyway, held sub 2:20's for the initial 20 minutes, low 2's for the 2 minute efforts, around 2:15's for the one minute floats, then around 2:03's for the 20 minute effort. 18.5km all up holding just under 2:10 pace. Bloody boring, and cannot wait until I can run again. If anything, it will rekindle my passion for it. You can deal with injury one of two ways - you can be unproductive, sit around and sulk feeling sorry for yourself - or harden the 'f' up and make the most out of a bad situation. I'll go for the latter. Might try and head back for another 40 minutes easy this afternoon on the stationary bike.

40 minutes easy spinning on a random stationary bike in a gym at Balmain in between clients. Boring as!

Wednesday - 90 minutes easy + strides

A bit nervous this morning as to how the left-sided Achilles would hold up. The first few steps were not pleasant, but it progressively improved over the initial 5 minutes. It hung around the entire run, but just noticeable as opposed to pain per se. Met Darren, Ben and Emma early at 5:35am outside North Steyne SLSC and headed up to North Head (It's been a while). Another spectacular sunrise on this beautiful cold (although not as cold as yesterday) morning. The surf is definitely picking up, looking amazing from the vantage point along the Fairfax Loop. 19.77km at 4:33's. The GPS seemed to respond favourably to the factory reset yesterday. Let's see how long that lasts. Finished off with some flat strides in Pine Lane. The Achilles is not too happy now!

Tuesday - 6x800m (3.15 cycle) + 15min effort (am) + 40 minutes recovery (pm)

Quite a big session this morning. The standout was the cycle on which the 800m efforts were run at - 3:15!!! Two weeks ago we did solely the first part of today's session on a 4 minute cycle (admittedly, it was between the Sydney 10 and SMH Half Marathon). But 3:15 was very short, completely changing the dynamics of the session. Darren and Richard joined at are agreed starting point at North Steyne SLSC. More than aware of the quick turnaround between efforts, I ensured that I held the pace back for the first few efforts (not only that, but the though of a 15 minute effort after was intimidating). I was surprisingly consistent (and actually felt really good) - 2:33, 2:33, 2:30, 2:30, 2:27, 2:29. Nothing amazingly quick, but the short rest prevented this. Poor Darren was struggling with a cold this morning, meaning his rest periods between efforts got progressively shorter that it almost became a continuous effort by the end. A short 5 minute break then straight into the 15 minute effort. Purely ran this on feel, only looking at the watch every kilometer when it beeped. Started outside North Steyne SLSC, headed to Queenscliff SLSC, down to Manly LSC, back to Queenscliff SLSC, then getting as far south as Steinton St. Unfortunately the GPS started playing up (it was on its best behaviour prior to this) between the second and third kilometer, giving out bizarre readings of 3:36 and 4:25 pace for the two kilometers. It gave a reading 4.36km, however, the true measurement was 4.58km (confirmed via the ultra-reliable mapmyrun.com); holding 3:16-7's. This felt spot on. Hard enough, but as fast I could manage on partially fatigued legs. I was left solo for a nice and easy 5km cooldown (Darren drove home, and Richard disappeared half a kilometer into the 15 minute effort). Another beautiful morning, although the Polar (yes, the pun is intended) opposite to yesterday in terms of wind direction and temperature. Just over 19km all up. Another 40 minutes before lunch should bring the total to around 28km for the day.

Time for another factory reset of the Garmin. Another map-less run! Felt great, apart from a niggle in the left Achilles - which progressively 'warmed up.' 8.96km in 4:28's.

Monday - 80 minutes easy + hill strides

It was definitely a spring morning today! 17 degrees combined with a north easterly sea breeze, definitely the wrong time of year. Beautiful nonetheless. Went solo this morning. Was initially going to run up to North Head, but the sunrise was too amazing that it was hard to justify leaving the water's edge. Ran a loop from the lagoon, Shelly Beach, past the wharf up the start of the MSW, and then turned around and did it all in reverse. 17.56km all up in 4:33's. Finished at Raglan St for some hill reps. 18.5km all up for the morning. The first run of what is likely to be a massive week (likely my biggest yet)!

Sunday - 28km

I think I just broke my record for the slowest ever long run. And I am happy with that! A big return this morning in terms of numbers - at one point we had Barts, Tom, Macca, Emma, Erika, Toby, Andy, Hamish and myself. I was fairly exhausted after yesterday, so didn't budge at all when I saw the first few kilometers in the 4:50's. Got out the usual lap of the lake. I ended up surpassing the prescribed two hours as it would have had me finishing at 26km, which was still a fair walk back home. So decided to run to Queenscliff for 28km all up. A very slow but great 4:35 average. Met up with Macca, Tom and Barts at The Emporium post run. Tried to convince Barts that The Shop Next Door and/or Foundry Fifty-Three a bit further down the road are much better breakfast and coffee options. Just over 120km for the week. Enter the Launceston 10 last night, so three weeks until the next big one.

Saturday - 2 laps of the white fence tempo + 4 x (300m, 200m, 100m hills) (jog/walk recovery) (am) + 40 minutes recovery (pm)

Today was just what I needed - a good confidence booster! Quite a massive session actually. A few new faces (as there is each week as the squad progressively increases in size), the most familiar of them being Neil Pearson who just signed up this week! Great to see. Anyway, the session was (yes, I predicted part of it prior to Gary announcing it) 2 laps of the white fence (anticlockwise) followed by hills. I had Matty pushing me hard for the first lap, as he took it relatively easy initially (I was always behind him, but just seeing him spurred me on). Got through the first lap in 11:44, then Matty took off. I held on to finish in 23:36, seven seconds quicker than last time (which was the week before the Sydney 10), so very satisfied with that (7.2km in 3:16's). I though I would really struggle today, as I have felt flat all week (and was slightly paranoid that I may have pushed into the sessions too soon). We all gathered our breath and crossed the road for what seemed to be an eternity of hill reps. Just ran these within myself, watching a few of the others fly for the first set or two before fading significantly for the last bits. I was consistent, just focusing on getting through it all. Finished off with a nice 5km cooldown talking to Chris about restaurants to try. 20.5km all up. The plan is to get another 40 minutes in just before (a late) lunch.

Out for an easy 40 minutes before lunch. Felt remarkably great! Nice surprise as I struggled walking to the coffee shop after this morning's session. 8.86km in 4:31's. Just shy of 30km for the day.

Thursday - 3km, 2km, 1km (off 500m jog) (am) + 40 minutes recovery (pm)

Nothing special this morning, but that was absolutely expected. Progressively feeling better each day, and the goal this week was to simply get through the program (a much needed rest day tomorrow). Just Erika and myself this morning. Another earlier start - 5:50am for the first rep (I hope that a new precedent hasn't been set)! We did the session in the bike lane parallel to the beachfront, starting at Manly LSC. A cool westerly wind this morning actually made it feel like May - and it felt like a constant headwind regardless of the direction run. Set off hard but controlled for the first effort. Ensured that I didn't push it as hard as the previous two Thursday's, as I had to do another 2km and 1km effort immediately after (as opposed to a few 30 seconds efforts). Averaged 3:13's for the 3km effort, which is not great but not horrible either. A slow 500m jog then back into a 2km effort. I felt it on this one, holding a much slower 3:17 average. The legs just didn't want to turn over any quicker. The last kilometer was simply about getting it done. Again, another 3:13. Effort wise, it was 90% - hard, but not leaving it all on the road (I'm getting better at doing this). Jogged north to meet up with Erika before a nice cooldown to Shelly Beach and return. Another amazing sunrise, with the surf looking like a lake. Got my first double today in over a fortnight, the plan is to get out just after 5pm for an easy 40 minutes. Was planning to start in the gym this week, but I might postpone that a few more days to ensure that I am fully recovered.

Got out for a beautiful evening run. No surf, not a cloud in the sky, almost a full moon, and a balmy 21 degrees. Amazing. 8.67km at 4:37's. About 25km for the day.

Wednesday - 80 minutes easy

Joined by a massive crew this morning. At one stage we had Emma, Robbie, Macca, Ben, Quentin and Darren (I'm sorry if I have forgotten anybody). We all had various distances/times to run, so this grew and shrunk throughout. Kept it along the beachfront this morning, the pace nice and comfortable. Still feeling flat after the past two weekends, but noticeably better than Monday and yesterday. 17.52km all up in 4:34's. No strides today.

Tuesday - 4 x 1000m (5 minute cycle), 4 x 500m (3 minute cycle)

Straight back into it this morning. A little bit apprehensive about returning to a hard workout so close to Sunday's failed half, but I totally trust what Gary has put down on the program. An earlier start than usual with Quentin the only other to agree to the session - he had to get to work early, so we started the first rep at 5:50am. Joined Erika along the 20 minute warm-up - she had 60 minutes easy on the program after her race in Sunday. The others look like they will resume normal duties from tomorrow onwards. Anyway, really listened to my body this morning, and actually had a solid session (much better than expected). There was definitely some residual fatigue in the legs after two weekends of racing, but not enough to really throw the session off too much. Was consistent for the 1000's until number four - 3:03, 3:01, 3:02 and 3:07. The second effort felt slightly too fast - as evident by number four. Then the 500's - psychologically a lot easier (for the first one anyway) - 1:28, 1:30, 1:29 and 1:29. Hard, but not collapsing on the ground exhausting. Just what I needed for my confidence after Sunday (it's amazing how quickly you can go from the top of the world to rock bottom in this sport). A nice cooldown with an amazing sunrise - running to Shelly Beach and back. Jamie joined in for the final kilometer or two - hopefully his hip improves so we can see him back running again. No double today - they start up again on Thursday.

Monday - 40 minutes easy

Sometimes going for a run is the best thing to get over a bad race! Certainly was the case this morning. Got up at the leisurely hour of 6:50am for a super easy 40 minutes. Was very sore, but definitely loosened up as the run went on. Going to move on from yesterday's disappointment (will remember the previous Saturday though) and shift my focus towards the Launceston 10. Decided I am also going to go back to racing and running purely on feel, with the result being the primary goal - the finishing time will simply be secondary. The following week looks decent - but next week looks close to murder! No strides this week. 8.57km at 4:40's.

SMH Half Marathon - DNF

Felt great going into this one. Warmed-up, strides felt controlled, etc. The gun went and I went for it. In summary, I went out too hard, and never actually felt comfortable from the get go. Started to really struggle around the 7-8km mark. Needed to go to the toilet, but convinced myself to hold on. We were in a strong group - Hoey looking strong, and a few others who I didn't know. Hoey and another had just pulled out a slight lead coming into the 10km mark, which we went through in 33:24. I think I went through this same point at 34:00 last year. From then it was absolute misery - I was gone. A few kilometers in the 3:30's, then I was in 4:30 territory. Every step the stomach felt worse and worse. Wanted to finish, but when high 4:30's are a struggle and feeling like throwing up, my mum was at the finish line so went to finish there without the Mrs. Macquire's chair loop to finish off. So about 18km all up. Saw Scotty there - he got to the 12-13km mark and had a similar issue. I tried my best to back up after last week, but just didn't have it. Although I don't regret it, as I am still so proud of what I achieved last Saturday - so whatever today was going to be, it was only going to be a bonus. Great run by Hoey, and Toby finishing strong. Didn't hang around at all, so not too sure how everyone else faired. Disappointed, but I will move on. At least I know that it wasn't a lack of fitness or overtraining that led me to today's result - I think it was simply a case of trying to back up and going out too hard. 7 weeks until the Gold Coast Half Marathon, I will try and redeem myself up there!

Saturday - 20 minutes easy + strides

Arguably the biggest sleep-in I have ever had! Went to bed just after 9:30pm last night and woke up just after 8:30am this morning! Slept like a baby! Just a very light 20 minutes this morning. Felt better every kilometer, feeling ready to race by the end. Got 4.62km in 4:20's. Strides on the flat to finish off down Pine Lane, before a walk down to Brezel Bar for a loaf of 100% rye bread. For the first time in ages, I am actually excited about racing! One more sleep!

Thursday taper - 10min effort (3min rest) 4x30sec efforts (1min rest)

Two-and-a-half of us this morning, after Macca mistakenly thought we were starting at Queenscliff SLSC instead of Manly. Darren and I were on Groundhog Day from last Thursday, repeating the above mentioned short, but quite stubborn, taper session. Probably went out slightly too fast on the first kilometer. Got to North Steyne in 3:07. Wanted to average 3:10's. Backed off a bit and got the second kilometer out in 3:10. The third kilometer clicked over in 3:13, so went hard for the last 28 seconds to get out 3.15km - marginally further than last week (which is great, as last week I felt amazing - this week I am feeling progressively better, but still slightly flat). Essentially made it just shy of Manly LSC (which is 3.2km). Regrouped with Darren for a 3 minute rest before heading north for the first two 30 second efforts. Macca showed up for the third and forth - heading back south towards Manly LSC. Again, a short but sweet session. Ran an easy 5km cooldown with Macca before heading home. Just under 15km all up. A very small week in terms of mileage - just under 50km since Monday, and with a rest day tomorrow and 20 minutes on Saturday, it will only be Sunday's race that bumps it up to a reasonable level. Looking forward to another massage this evening, followed by a sleep in tomorrow morning!

Wednesday - 40 minutes easy + hill strides

The guilt of sleeping in didn't last long. A message went around last night agreeing to meet at the lagoon at 6:04am. I decided I really needed some sleep, so set the alarm for 6:50am as it was only a short one. In the end, it appears that Tom and Justin slept in. Anyway, what a change a day makes. It was bloody cold this morning - yesterday I was running around shirtless; today a long sleeve thermal was struggling to keep me warm. To be honest though, today represents a typical May Day in Sydney - crisp and beautiful. Felt slightly better today, which is encouraging. Fingers crossed for the next few days (another massage tomorrow - I'm becoming a junkie). The GPS seemed to work today (except for the Bluetooth). Along the beachfront holding 4:25's (probably slightly too fast, but ran on feel). The heart rate was 125. Finished off feeling fantastic doing the usual hill strides.

Tuesday - 6 x 800m (4:00 cycle)

Arguably too soon to return to a speed session. At least it was culled by about 75% in terms of volume that would be there in a normal training week. Not a bad turn out this morning - Quentin, Tom, Dr. Skins and Darren - the latter the only other who raced on Saturday. Both of us felt as if we were stuck in third gear. Wasn't terrible, just lacked that extra spark. Like always, purely ran the session on feel - and similarly, was remarkably consistent. The distances might have been slightly off as I didn't trust my GPS, but know that between North Steyne SLSC and Ben & Jerry's is 800m. Times were 2:26, 2:29, 2:27, 2:29, 2:29 and 2:31. Led for all of them bar the last 100m of the eighth when a fast finishing Tom ran a 2:30. He hasn't lost much at all! A nice cooldown with Quentin and Tom to Shelly, Queenscliff and North Steyne. About 15km all up. No double today.

Monday - 40 minutes easy + hill strides

I'm taking my watch back today - another epic fail. Anyway, got out for an easy 40 minutes along the beach front. Miserable morning with a very light sprinkle. Felt progressively better as the run progressed. Felt around 4:30's, probably just over. According to the GPS, it was 9.3km at 4:18's. Finished off with some hill strides at Raglan St. Another light taper week ahead of Sunday's race - quite a quick turnaround.

Sunday - 90 minutes

Another Garmin fail yet again. After a great curry night with the Manly crew last night, I knew it was going to be tough recruiting anyone along for this morning's long(ish) run. Scott was the only taker, and we took advantage of the reduced length by starting at 6:45am (instead of 6:15am). Felt surprisingly okay following yesterday's race, but really didn't want to push it at all - as sometimes these feelings are a result of endorphins, so can easily lull you towards a false sense of recovery. We held a nice steady pace most of the way. However, despite running next to each other, we were recording different distances - with the one kilometer 'beebs' becoming further and further apart as the run progressed. Scotty had us down for 20.8km at 4:21's, while mine got 19.65km at 4:35's. Definitely felt that the former was true. Again, looking at the map, it looks like I got to Brookvale and ran dead straight back and forth for the second half of the run, finishing nowhere near Queenscliff. Seriously unimpressed with both the shop I purchased the Garmin, and Garmin themselves. I have tried to contact their local rep multiple times, and have only heard back from them once. Perhaps time to take it further. Anyway, first world problem! Another easy week ahead in the lead up to next Sunday's SMH Half Marathon. Am looking forward to this now, especially as I feel like the pressure has been lifted after yesterday's result.

Sydney 10 - New PB 32:23

Slightly nervous (a bit of an understatement) coming into this one. It was the sight of my best 10km from 12 months earlier, and I hadn't really gone anywhere near that time since. Like all runners, you always want to run faster! Did a solo warm-up and realised that the GPS was still playing up. Tried deleting some old data - this seemed to do the trick. Met with a few of the others as we walked to the start line. Nice day, but a hell of a lot of smoke around - must have been back burning? The gun went and I saw a pack, so stuck with them. We were the second group, the leaders surprisingly not really putting much of a gap on us until a few kilometers in. Just after the 2km mark, I had to make decision (which ended up being decisive). I was on the back of the pack and about to be dropped. I felt that the pace was slightly too fast, and that these guys were going for 32 flat. Neil had just come past me, so I thought to just dig deep and see where it takes me. Great decision in the end, as we managed to progressively drop some of the others, such as Scotty, CT, Robin, the other Robin, and eventually Neil. Got through the first 5km in just under 15:40! Bloody quick! Felt great though. It wasn't until the final climb back up from 8km that the wheels started to fall off. Then that last kilometer - absolute torture, made worse with a hill into the stadium. This is where I fell off the back of the pack. Looked at the watch with a kilometer to go, and realised all I had to do was run a 4:00 minute final kilometer to run a PB! Relieved, I still pushed as hard as I could, coming in 22nd outright in 32:23! Absolutely stoked, and smashed. Watched the others come in - Robin, CT, the other Robin, and Neil all breaking the 33 minute barrier, Scotty just outside. Happy days! A nice 5km cool-down with a few of the others, before finally agreeing to meet with Hoey and Lorie for brunch at Kepos St Kitchen. Well worth the wait, amazing!

Friday - 20 minutes easy + strides

I usually don't run the day before a race, but Gary had put an easy 20 minutes down. I was initially sceptical, but had an easy 40 minutes last Friday and felt better on the Saturday session. So got up late and casually headed out the door to Shelly Beach and return. The GPS completely stuffed up again with no map. Even worse were the strides, not even registering! Fingers crossed it behaves tomorrow (not that it would be the end of the world though). Supposedly 4.48km in 4:28's. As always, I felt much better post strides.

Thursday taper - 10 minute effort (off 3 mins), 4 x 30 seconds (off 1 minute)

A short but sharp one this morning. Decided to eat half a banana beforehand (usually don't eat before a shorter session like this). Felt surprisingly great considering the massage yesterday. Met Darren and Emma down at Manly LSC after a 20 minute warm-up. Went solid, but very much controlled for the 10 minute effort. Only looked at my pace at the 1km splits. Ran in the bike lane parallel to the beachfront, and managed to pretty much make it to Queenscliff and return (a good benchmark for next time), 3.15km. Averaged 3:10's. A 3 minute walk where I met back up with Darren before finishing off with 4 x 30 second efforts. These felt surprisingly long! A nice easy solo 5km cooldown enjoying another amazing sunrise. No double run today, and a very short 20 minutes tomorrow.

Wedensday - 40 minutes easy + hill strides

A massive luxury of a taper week is the sleep ins the accompany it. Got up at the leisurely hour of 6:50am. It was bright sunshine! An easy 40 minutes along the beachfront. The GPS continues to stuff up, the first 6km on Strava were the exact same pace with no elevation. Also, what it shows on the map is not where I ran. Nevertheless, got out 8.94km at 4:29's. Finished at Raglan St for the usual hill strides. Now off for a massage!

Tuesday - 10 x 400m (2:15 cycle) (am) + 40 minutes recovery (pm)

The first of my taper sessions. Intensity is still there, just reduced the volume to approximately 75%. Joined by Richard and Justin at North Steyne SLSC after a 20 minute warm-up. Really wasn't super keen getting out of bed this morning, the after effects of last week's mileage still evident. But was remarkably ok upon warming-up. Didn't look at my watch once throughout the session, choosing to once again run purely on feel. This proved once again to be the right choice. Times were 72, 70, 69, 70, 69, 70, 68, 69, 67, and 68; averaging a tidy 69 seconds. Richard was consistent, unfortunately Justin pulled up sore through what appears his biceps femoris on the seventh rep, so decided to quit before making things worse. Burkey came along for the cool-down. Just over 14km all up. Once again, another spectacular sunrise!

Got out early today for the double (my last for at least a fortnight). Felt amazingly really good. 9.08km in 4:24's. Probably too fast, but I was simply running on feel.

Monday - 60 minutes easy + hill strides

Hands down the best sunrise yet. Not a cloud in the sky as the sun came up above the Pacific Ocean this morning. Out solo for two laps between the lagoon and Shelly Beach. Took it nice and easy, although I couldn't have done anything more than that. Again, felt better as the run progressed. Got out 13.38km at 4:29's. 119 beats per minute. Finished with some strides as per usual up Raglan St.

Sunday - Two hours

Last long run for a few weeks. Met Darren, Scotty, Justin and Ben at Manly Pool at 6:15am. Just caught the start of a storm, with thunder and lightning giving way to a downpour. It actually continued raining the entire run, albeit much more lightly. Toby joined in as usual at the Dee Why hill. In fact, I actually started to get hungry at this point - not a great sign this early into the run. Felt sore and sluggish most of the run, which was to be totally expected. Nevertheless, this didn't stop Scotty pushing the pace for the final 5km. It wasn't until the final 3 minutes that I really decided to put the hammer down, getting down to 3:20 pace right at the very end. All up, 27.63km at 4:21 pace. Looking forward to a much needed recovery/taper week. That was actually my biggest week on record - 156km!