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.