Sunday - 30km

A slight relief from yesterday’s heat with some light rain and a moderate southerly wind made conditions slightly more favourable this morning. Although it was bloody humid out of the wind - especially around the lake and through Cromer. Didn’t feel anything amazing today, and really just kept the pace comfortable and once again focusing on my breathing. Although I managed to focus on this today for the entire 30km! Coming home was tough into the head wind (like always, didn’t really appreciate the tailwind during the first half of the run). I really started to feel dehydrated, so had to make a quick (and very rare for me) emergency stop at a tap at the ovals in Dee Why at the 24km mark for some much needed water. By this stage I just wanted to get home. Got back to Harris Farm in 1:58:27 (3:57’s). I must say that out of all the weekly runs that I do this time of year, the long run has turned out to be the hardest due to the heat and humidity. It’s really that final 10km that does it to you. No swim today (although I said that yesterday and managed to go twice)!

Saturday - Manly to Spit & return (+ 6 x 60m sprints)

A nice change with the rain, but it was still quite warm and humid (it was already 23 degrees when I left home). Feeling quite good today, I got slowed down by the high tide (had to traverse the rocks just past Forty Baskets both ways) and the slippery downhill sections of the trail. I’d rather slow down and be overly cautious than risk it to go faster and come off second best (Darren’s story about breaking his wrist on the same trail haunted me today). I took the opportunity to really focus on my breathing, which has gotten out of hand over the past few months. I was breathing at 1:1 ratio with my cadence, which is far too fast (not enough time to blow off any excess carbon dioxide). So I trialled the 2:2 ratio, and despite a lot of concentration, it felt better. It’s like as if it controlled my pace better, preventing me from going out too hard at the start. I was less worried about it on the way back, but at least it was a start. A lot less people out there this morning (the weather played a role no doubt), so lots of geckos out instead. Ran past two pairs of walkers towards the end who were having a big argument - I think one of them didn’t move over for the other and therefore walked into one another. I’m just glad that I’m not the only one who has that problem! Got home in 87:07 (4:20’s), nothing spectacular but nothing horrible either considering the conditions. It felt just right in terms of intensity, so I can’t complain at all. Although my shorts are covered in sand and dirt (as is my back). Finished with six by 60m sprints with a two minute walk recovery between. These were harder than the hill sprints the other day! Similarly, the first one felt completely uncoordinated, but I regathered myself from the second one onwards. No swim today, although apparently it’s going to clear up and heat up by lunchtime.

Thursday - 15km (+ 8 x 10 sec hill sprints)

Out for the usual Thursday North Head loop this morning. Only 19 degrees when I woke up, but 100% humidity! Although it did feel somewhat refreshing, but really only in the parts of the run where there was some shade. That sun had some bite to it this morning. Hardly any breeze either, so arguably the best conditions we’ve had over the past fortnight, but still along way from perfect. Anyway, I felt good today, which was surprising given it is a Thursday. Saw Justin early on, and then Erika towards the end. Got back to North Steyne in 55:06 (3:40’s), the fastest weekday run I’ve managed over the past two weeks. Quite happy with that! I then walked down to Queenscliff headland where I did some well overdue speedwork. Eight by 10 second hill sprints with a full two minute recovery in between each rep. The first felt completely up coordinated, but by the second it was feeling pretty normal again - albeit slower than usual (which is to be expected). Just happy to do something slightly faster again that wasn’t too taxing at all. I’ll aim to do some form of hill sprints and flat strides twice a week moving forward as a gentle introduction back to some sort of speed. Time for a swim now.

Wednesday - 15km

I felt very ordinary this morning - don’t really know why? Out for the normal Wednesday Shelly-Fairlight loop. One look at the ground suggested we not long ago had a downpour, although looking into the sky you’d never know. It was really warm, humid, and a strong northeasterly (lucky sailors heading down to Hobart, unlucky runners training along Manly)! Nevertheless, I just went with it, trying to maintain my usual intensity despite the pace feeling slow. Saw Darren along the way, and some other guy who knows me (I don’t know him though) and he always makes a huge deal about it when he sees me. Kind of creepy really. I actually ignored him today, I think his jokes about me going for a run are well past their use by date. Time for some new material! It was fairly quite at the start, but the beachfront was chaos on the return -the opposite to a normal weekday as everyone sleeps in that bit extra during the break. I honestly thought I’d be in the mid to high 56’s today, perhaps even 57. But got back in a quicker than expected 55:23 (3:41’s), not bad considering how I felt and the conditions. At least come March or April this heat and humidity training should pay dividends. Too windy for a swim now (yes, I’ve also become an ocean snob).

Tuesday - 15km

Out for my usual Tuesday North Head loop. Straight into a howling southeasterly wind this morning, Mother Nature doing everything in her power to slow me down. Although it’s predicted to turn towards the east in time for the start of the Sydney to Hobart later today. Other than that, and a few humid patches out of the wind, I felt like I had a bit of power in my legs (probably something to do with the quantity [and quality] of food that I consumed yesterday). Although I must sadly admit that wheat doesn’t entirely agree with me like it used to (I think I can get away with small quantities every now and then, but not a normal size serving a couple of times per week). I’ll still do my best to eat it, it’s far too good to forgo (plus I can’t stand people jumping on the gluten-free bandwagon just because they think it is healthy and trendy). Back on topic, quite a few rangers at the gates of North Head turning traffic away (it’s closed today and on NYE). Funny how you notice every second when running into a headwind, yet barely notice any difference when a tailwind is behind you. Yes, that was me today. Got back home in 55:34 (3:42’s), not a bad a time at all given the conditions (I seem to be writing that everyday lately). No swim today, but tossing up whether to do some short hill sprints or some strides right now. I need to get some speed back into my legs.

Monday - 15km

I really had to force myself out this morning, waking up to my alarm exhausted from yesterday’s run. A fresh change in the weather made things more interesting, although not necessarily any quicker. A strong southerly meant running towards Manly and along the harbour was tough. But when I was sheltered, it was humid. I think I prefer the former. Very quite out there this morning, especially early on. Kind of eerie really. But a huge turnout at B&B, with lots of friends and relatives onshore taking photos. A bit of congestion, but I was nice about it today (it is Christmas Day after all). My GPS once again decided to underread the distance (by 70m, or 15 seconds) today. Taking that into consideration, I finished in 55:42 (3:43’s). Nothing flashy at all, but I suppose I can’t complain given the state of my body and the strong southerly. Bumped into Jenny while walking back to my apartment. Merry Christmas!

Sunday - 30km

Absolutely suicidal conditions out there this morning. I really should have set my alarm an hour earlier (this was further true when I ran past Ben & Justin at my 8km mark and their 24km mark). It just got hotter and hotter. Any shade I could find I cherished. The run up to Narrabeen along the coast was bearable, but once I turned west to head towards Pittwater Rd the temperature and humidity seemed to skyrocket! I was in survival mode from here on in. Just tried to keep it composed and hold it together, completely caring less about my pace. Hit a few red lights on the way home which I didn’t mind this time. The Garmin even decided it wanted to underread the distance by about 100m, finishing about 100m past my usual finish line at Harris Farm (so glad I did my groceries there yesterday, good luck anyone wishing to go there today)! Finished in 1:58:32 (3:57’s), although I’d take about 20 second and a second per kilometer off that given the underreading Garmin. So not bad at all considering the conditions - faster than last week in much harder conditions today. Perhaps I’m slowly adapting to this weather (although it doesn’t feel like it)!

Saturday - Manly to Spit & return

I actually felt quite good today, most unusual for a Saturday! Very humid once again, so my overall pace and time didn’t trul reflect how I felt. Got a dream run with the traffic and tide today. I really appreciated the shady parts along the trail - the sun was sucking all life out of me when not undercover. A few ‘Merry Christmas’s’ along the way - including seeing Ben quite early on (thanks for the heads up about the dogs)! Got back home in 86:10 (4:19’s), so only a minute off where I would be in cooler conditions - so overall a great run today! That was a slight confidence boost after a draining week! Time for a swim!

Thursday - 15km

Humidity, a headwind, and fatigue from the past week all kicked in this morning doing it’s best to stop me in my tracks! As usual, I stuck it out and just grinder away. Although the actual temperature was back to normal following yesterday’s heatwave, it was replaced with the humidity from earlier this week. A strong southerly made the run along the beachfront and up to the turnaround at North Head harder (and slower) than it should’ve been. Saw Justin and Ben along the way. In all honesty, I’m just glad to have gotten through what has been the toughest weeks since I’ve been back running properly - hot, humid, and slow (the latter not from going soft either). Finished this morning in 56:21 (3:45’s). Bring on my rest day tomorrow!

Wednesday - 15km

Twenty-seven degrees was the temperature this morning when I woke up. At least the bureau got it right. I wasn’t feeling too bad, but I knew today was going to be all about running smart and not killing myself in the process. The plus side of the ‘extreme’ heat was that the humidity was lower, making things a little less sticky. Still tough though. Shelly-Fairlight loop this morning, seeing Ben and Darren early on, followed by Macca & Quentin later on. Quite happy to get back to North Steyne in 55:23 (3:42’s), not bad at all in that heat. Pretty much jumped straight into the ocean afterwards. Looking forward to some wind and rain for tomorrow morning!

Tuesday - 15km

Feeling a lot better today compared to the past few days. 22 degrees at 100% humidity according to the iPhone, I knew today was going to be just another case of simply grinding through it. Up to North Head this morning, in what felt like the slightest of southerly breezes (although the bureau says light northeasterlies, and I cannot see in the ocean that a southerly is blowing). Anyway, whether or not it was in my head, I used it to my advantage, telling myself that it was cooling me down. I think it helped? And the cloud cover certainly made a difference as well - that sun has some bite in it at the moment. Felt like I could have probably pushed the pace a bit more, but kept it relatively conservative due to the conditions. Got back home in 55:39 (3:43’s), which I now know is a half decent time in this weather. A lot better than yesterday as well. The ocean was absolutely magic afterwards. Just looking at tomorrow’s forecast - apparently it’s going to be 27 degrees at 7am! That will certainly make things interesting!

Monday - 15km

No respite from this heat and humidity! Today was another run in the furnace! A slight northeasterly wind offered only minor relief, and was too short lived. Frustrating running in this, as the effort is just as hard as usual, but you just feel so slow and sluggish. As I’ve said over and over again, I can’t look into the pace and time too much during these conditions. But I must say that that was the worst it’s felt for a weekday 15km run (in terms of humidity) this summer. Nevertheless, I just battled through it, keeping the intensity within a tolerable range the entire run. The Shelly-Fairlight loop this morning. Got back in 56:10 (3:45’s), quite a bit slower than normal - but running in today’s weather is anything but normal. Looks like more of the same is ahead tomorrow and Wednesday (in fact, the latter looks horrendous)! Time for the ocean now!

Sunday - 30km

Much the same as yesterday - horrible running conditions! I actually started off in a storm this morning, a downpour hitting me about five minutes after I left. This included thunder and lightning. It didn’t last long, then the humidity really hit. It’s tough running in this, as I actually feel good but just can’t hit the same pace for a given intensity which is always frustrating. It’s probably worse when you are running by yourself, as at least when you are with others you all slow down to s similar degree - confirming your thoughts that it is the weather, not yourself going soft that is slowing you down. Around the lake as per usual, with nothing out of the ordinary to report. Although I did have quite a strong southerly headwind on return, just to add further insult to the conditions. Got back to Harris Farm in 1:59:00 (3:58’s), again, like yesterday, probably not a bad time given the humidity. Did I mention it was humid? Time for a swim!

Saturday - Manly to Spit & return

It was absolutely disgusting out there this morning in terms of humidity. I felt like I was running in an oven for most of it. I was able to maintain my normal level of perceived exertion, but the pace lagged behind quite a bit. Oh well, just got to get through days like these. But this was definitely the worst it’s been this summer so far! Got caught out with quite a high tide as well, meaning the slower traverse across the rocks. Quite crowded out there as well! Got home in 87:31 (4:22’s), a lot slower than usual but I’ve got no gauge to rate that against as those conditions were next level. I feel just as knackered as usual, so I guess the time was fine then? Anyway, time for a swim!

Thursday - 15km

I felt great again this morning, but unfortunately holding a faster pace to prove it was going to impossible given the heat and humidity out there this morning. In saying that, I still worked at my normal intensity and felt strong despite the conditions. Nothing much to report other than my rant about ‘extreme’ weather conditions. Got back to North Steyne in 55:13 (3:41’s), faster than I had anticipated (I was thinking a sub-55 would have been pushing it at best). Time to jump into the ocean to dry myself!

Wednesday - 15km

Probably no need to state the obvious, but it was hot and humid again today. I woke up feeling a million dollars, I don’t know what I did differently yesterday to achieve this, so I’ve just got to roll with it when the opportunity presents. Out and about the busy Shelly-Fairlight loop seeing Darren, Justin, Laurent, and ‘Carbo’ (from channel 7’s Packed to the Rafters). Feeling good, I still kept the pace comfortable, backing off once or twice when I caught myself trying to push beyond what I should be. I’m even more wary in these conditions, as I know that one run overcooking it can leave an impact for weeks after (hello Melbourne Half Marathon 2015). Sweat was flicking off my wrists with every arm swing in the unshaded places (actually, that’s a lot of this course, North Head is the better option if you want shade - I’ll remember that tomorrow morning). Got back to North Steyne in a very swift 54:10 (3:36’s), much quicker than anticipated given the heat. Once again, it’s now time for a quick swim!

Tuesday - 15km

Just as I had anticipated, this morning was tough! I felt good, it’s the weather that hit me for six! I recognise that this week I have to adjust my expectations given the heat and humidity, and just try to match my normal level of perceived exertion rather than overcook it (literally) to try and run in the 54’s each morning (I did that a few weeks ago and paid for it). Up to North Head this morning, really appreciating the small amounts of shade I could find along the way. The sun seriously had some bite to it! Pretty packed along the beachfront, everyone out to try and get in some last minute exercise and weight loss as they taper towards their Christmas celebrations. I got home in 55:29 (3:42’s), usually not something that I would be over the moon with, but not too bad at all given the conditions. More of the same is forecast for the next week, so perhaps 55 is the new 54? Time to jump into the ocean once again.

Monday - 15km

Out of bed from a deep slumber to plod through my Monday morning blues. Didn’t feel amazing by any means, so I just held a pace that was hard enough intensity wise, but didn’t feel fast at all. An absolutely stunner of a morning, although getting warmer by the second! The sad thing is that it’s onky going to get hotter (i.e. tougher) each morning this week according to the forecast. So I’m not expecting anything flashy in terms of times this week. The Shelly-Fairlight loop this morning, seeing Darren, Emilia and Maria along the way. Other than hurdling over an unleashed dog, there is nothing else of excitement to report. Other than a moderate northeasterly seabreeze which had developed for the (almost) final mile stretch from Manly to Queenscliff (an unwelcome headwind). At least it cooled me down a bit! Got back to North Steyne in 54:42 (3:39’s), a bit quicker than I thought. Happy with that, especially as I could feel he weekend’s runs in my legs the entire way. Time for a swim now.

Sunday - 30km

Pretty good conditions out there this morning for a summer long run. Out solo for the usual lap of the lake with a very light southwesterly keeping the temperature and humidity well under control. Got the the dream run, not having to stop once at any traffic lights or intersections along the way. I felt quite good (thanks to a big bowl of pho and a side of pumpkin curry for dinner last night), but kept the pace well within in control the entire way, never really straining at anytime. I was deafened by the cicadas around the lake, peaking just next to Cromer Golf Course at Wheeler Heights. It was insane, but in a good way! Got back to Harris Farm in a very solid 1:54:35 (3:59’s), a great time considering the relative perceived effort. Time for a swim, hopefully the water has warmed up since last time!

Saturday - Manly to Spit & return

I felt quite good today for a Saturday, probably a combination of slightly cooler weather and a nourishing dinner last night! Apart from getting slightly held up at the first intersection 500m into the run, I had no delays. A very low tide made the crossing from Forty Baskets to the start of the trail much more pleasant. Quite a few people out, and apart from some difficulties overtaking someone with headphones on going the same way as me, everyone was kind and courteous. So nothing for me to really whinge about this morning, which is a pleasant change. In fact, I felt great to the extent that at some points it was like I was bludging in terms of perceived exertion (I wasn’t). Good to get back home in a flashy 85:13 (4:15’s) feeling in control all the way. Not too far off my quickest - anything under 86 is fast enough at this time of year. Now back at home baking some granola while listening to David Bowie - I miss that guy!

Thursday - 15km

I was never going to run an amazing time today following yesterday’s run, so as always, I just ran on feel. My cadence was good, I just lacked that sharpness and spring in my stride this morning. Plus it was warmer and more humid today. Up to North Head this morning, shouting out to Darren and Ben on the way out (and Darren again on the way home). Got back to North Steyne just under 55 minutes (3:40’s), nothing special but nothing to be ashamed of either. I’m just glad that I got over that short bout of fatigue - I was getting a bit worried there!

Wednesday - 15km

What a turn around, I felt amazing this morning! I knew as soon as my alarm went off that I had surpassed that nagging fatigue that had hung around over the past week. Potentially the slightly cooler conditions and increasing the amount of food I ate yesterday also contributed. Out for the Shelly-Fairlight loop this morning, crossing paths with Macca on the way home (not used to seeing him running these days, he’s usually out swimming with B&B). Apart from almost getting collected by a cyclist who was flying upon the wrong side of the path while approaching the blind corner underneath Queenscliff Bridge (and she had a go at me???), there was nothing out of the ordinary to report. Felt strong the whole way, but actually didn’t push it into the red zone (despite some strong temptations along the way). A moderate southwesterly wind slowed things down a bit when running towards Manly. Super stoked to get back in 53:35 (3:34’s), mybthird fastest time ever (and I didn’t push it as hard as those two previous slightly faster times). Goes to prove once again the power of an extra rest day every now and then!

Tuesday - 15km

Back into it today after a (semi-)planned rest day yesterday. I struggled last week, primarily due to the humidity, but by the end of the week my performance was starting to drop off as well - a clear signal to schedule a rest day. I must say that I am better at doing this now, and am more sensitive to the needs of my body. So the plan this morning was to just get back out there and keep it comfortable and run on feel. That I did. Quite a welcomed drop in temperature, but this was offset by quite a strong southwesterly wind. Ran my preferred North Head loop, where the headwind was quite strong on the way out (and much appreciated on the return). The intensity and pace felt solid without ever approaching the red line. As always, I was tempted to push the final two kilometers along the beachfront, but just kept the pace consistent. Got back in a very solid 54:24 (3:37’s). The rest day did a world of good. Happy to be back!

Sunday - 30km

I’ve really struggled over the last few days - I think last Sunday’s run really took it out of me in that heat and humidity, combined with running it too fast. Me feelings were confirmed by both my heart rate and heart rate variability this morning, the former up by about 10 beats per minute (from 35 to 45) and the latter down by around 15-20 points (from 100 to 83). This was following a very low body weight of 58.0kg after yesterday’s run (too light)! No wonder I was feeling ordinary. I almost stayed in bed, but then knew I would be in a horrible mood for the rest of the day. Plus, it looked like a nice day outside. So the plan was to just run nice and easy to the fire station and return (20km). But simply backing the pace off did me the world of good, so much so that I had no trouble running the normal lap of the lake (30km). It probably helped that it was a bit cooler than usual, however this was counterbalanced by quite a strong headwind. Just got into a groove and really ensured that I cruised, anytime the breathing became laboured I backed it right off. And in the process, I thoroughly enjoyed being out there and just running! I crossed paths with Tom, Hamish and Craig at the 29km mark (I think they were just starting the same run, so I didn’t envy them in the slightest). Got home in 1:59:00 (3:58’s), so very happy with that considering how much easier and enjoyable it felt. I’ll take each day as it comes next week, keeping in mind that I’m well overdue for an easier few days or week.

Saturday - Manly to Spit & return

It was one of those mornings when everything that could go wrong went wrong. I felt flat to start with, which is never good. Then I had to stop at both intersections on the way to the wharf. Then, it was a proper high tide, meaning I had to take the slow traverse across the rocks. I needed to go to the toilet! Then obviously I had to take the same traverse across the rocks upon return, before having to stop again at the intersection at Manly Wharf! And it was either bloody humid, or very windy! It just wasn’t my day! At least I got through it! I didn’t have it in me to push beyond any major limits today, but got home in 86:59 (4:21’s). Absolutely nothing special by any means, but I could almost take a minute off that with the high tide and then it is half respectable, especially considering that I wasn’t pushing it as hard as previous weeks. It’s tough running this time of year, you’ve just got to ignore the times and ensure not to push too hard.

Thursday - 15km

Well, I was truly in survival mode today from the onset. Way too hot and humid today to do anything fast! Intensity wise it was normal, just didn’t have the pace. But as usual, just put my head down and ground it out. Up to North Head this morning, really feeling like my legs were concrete on the way up. Just made it through the construction workers at Volley Fest on the way up, they were literally blocking off the beachfront path as I was running through (unbelievable that they are still packing it all away)! That meant the usual detour on the way home. Got back in a slower than usual 55:40 (3:43’s). Nothing special by any means, just happy to get through it and survive what has been a very tough week in terms of weather!

Wednesday - 15km

The humidity is getting worse and worse. I really suffered from it this morning. I had to dig deep just to get out there this morning, having been in a very deep sleep when my alarm woke me up this morning. Another stunning morning, despite the stickiness in the air. Had to detour around the remains of Volley Fest - it looks like they are almost done (I’ll be surprised if they are still there tomorrow). Ran into and with Tom for a bit, great to see he is making a comeback after a year of Achilles issues. Sorry for not being very social! Wednesday means the flatter but more crowded Shelly-Fairlight loop. I backed the pace off a bit today, just wanting to get it done. Thinking I was running slower than usual, I readjusted my expectations for a high-55, low-56. This appeared more apparent as I had to a large detour onto the grass at Queenscliff to make way for the White Ribbon March! A huge turn out of people led by police on horses blocked the beachfront on my return between North Steyne and Queenscliff SLSC. They were followed by four policemen on cycles. So, after a bloody humid morning where I didn’t feel like getting out of bed, and then some cross country thrown in the middle, I was happy to get back home in 54:50 (3:39’s), pretty much identical times for the past three days. Faster than I thought, and as I keep saying, there is no need to be any faster than 54’s at this time of year - especially in that sort of humidity. Even made it back in time for a swim, although it looks like I saw the best part of the day. It’s raining now!

Tuesday - 15km

The conditions just keep getting tougher (to run in, that is, they are otherwise beautiful). Another stunning morning, but with the humidity reaching 99% according to the iPhone when my alarm went off, today was yet again another day of simply grinding through it. That I did. Up to North Head once again, dodging the packing up of the Volley Fest. To make matters worse, the council have decided to lay some new turf down immediately south of Volley Fest, meaning that you have to detour to the bike lane when running south bound before sharply turning left to get off the bike lane. Great timing by the council, although no real surprises there. The pace felt slowish today, so I was quite happy to get back in 54:48 (3:39’s). It really felt like mid 55’s, so that is a bonus. Back into the ocean now as I’m already saturated!

Monday - 15km

Testing conditions this morning coupled with heavy legs following yesterday’s run meant today was simply an exercise in survival. Very humid as well, adding further to the list of excuses. And another - I got caught out both ways with the deconstruction of the Volley Fest infrastructure, hopefully they take it down quicker than it took them to put it up! Monday means the Shelly-Fairlight loop, which was quite crowded today (a bit of people dodging going on at he B&B - I take back what I said last week)! But I pushed on and got through it (although I had to really convince myself to get out there this morning, and to not stop a few tempting times). Got back in 54:48 (3:39’s), which isn’t too bad given my state of fatigue and the humidity. Certainly more than I had anticipated, so all is good. No swim in the ocean today.

Sunday - 30km

That would have had to have been one of the toughest long runs I have ever done! Felt fine (at the start, at least), but I really suffered as the run progressed with the heat and humidity. So much so that I had to dig deep just to finish. I felt as if I had really just dropped the pace and switched to survival mode, simply just ticking the legs over to get home in the end. So I loved the irony of getting back to Harris Farm in 1:53:59 (3:48’s), the fastest time I have done for this long run. No wonder it was tough! The conditions simply exacerbated it! But the funny thing is that I actually did back it off to what felt like a plod over the last 10km or so. Oh well, I can’t complain about that, although I’ll probably pay for it next week (the forecast is looking similarly hot and humid, at least 15km of running in it is more manageable than 30km, some of which is out west in Cromer)! Other highlights included seeing quite a few B-Line buses (which officially launched today), along with even more 199’s (never heard of the 199). Most of the former looked pretty empty given it is a Sunday morning, but each had the first rows upstairs occupied. I wonder how long until that novelty wears off? One positive observation was that both Dee Why and Brookvale main’s were relatively empty rather than their usual congested selves (yes, congested even on a Sunday mornings). The first real test will be tomorrow. Time to jump into the ocean again, clearly not learning my lesson from yesterday!

Saturday - Manly to Spit & return

Up and out for my usual Saturday morning Manly to Spit run on an absolutely stunning morning, although a tad too warm and humid to be considered ‘world record conditions.’ Nevertheless, I felt good - unusual for a Saturday morning. I had some more power and spring in my stride, allowing me to push the pace fractionally more than usual without any increase in perceived effort. It surprisingly wasn’t too crowded out there, with a few more geckos making guest appearances along the way. No stray walkers or high tides to contend with today either, making it a dream run. Got back home in 84:54 (4:14’s), only the second time under 85 minutes. Very happy with that, especially as I didn’t push the pace any harder in the final few kilometers (which I generally have a habit of doing). Perhaps time to jump into the ocean - it’s almost December after all, so I’m running out of excuses! Update: that was a stupid idea - the water is freezing!

Thursday - 15km

I was always going to suffer to some degree this morning following in from yesterday’s run. And from that perspective, I didn’t disappoint. Although it wasn’t as bad as I had anticipated. An absolutely stunning morning, not a cloud in the sky, barely a breath of air, warm but quite humid. So it wasn’t surprising to see the beachfront packed with people (& dogs). I must say that the B&B crowd have really improved recently with regards to leaving a path for the walkers and runners - someone must have given them the ultimatum! Up to North Head today, my preferred route despite the hill climbs. Just tried to keep the pace controlled and below the red line at all times. Felt strong-ish (in relative terms). Got back home in 54:48 (3:39’s), the Garmin only cutting me 5 seconds short this morning. Quite happy with that time considering yesterday’s run. As I always say, I don’t need to be running any faster than 54 minutes for any of these runs at the moment.

Wednesday - 15km

I felt amazing today, first time I’ve felt this good in about a month! Not that I’ve been feeling bad, but today I just felt strong and almost invincible! The only thing I can think of that differed yesterday was that I woke up not long after I had fallen asleep and grabbed some more food as I was still slightly hungry. Out for the usual Shelly-Fairlight loop on what was a quite humid, overcast and busy morning along the beachfront. Didn’t see anyone I knew (which is rare), but did have some really weird guy try to race me early on - there is a way to do this that is in good humour, but this guy was just a weirdo. Glad to get rid of him. I think it’s time for a Garmin reset, as it is progressively under-reading more and more each day - by 18 seconds (90m) today. Nevertheless, I actually ran my fastest ever time this morning, crossing the official North Steyne finish line in 53:24 (3:34’s), beating my previous time by one second (which was miles ahead of my next fastest time). So I’ve now got two outliers. Although today’s run felt much easier than the previous record run, which is even better. Better still, I wasn’t going for a time either, especially by not putting down the hammer in the final 3-4km. I’m half tempted to reintroduce some speed work shortly, but nothing too serious. Probably strides and hill sprints, just to improve that top end speed while maintaining my current aerobic endurance base which is coming along perfectly. But in saying that, I have no planned races, so no rush.

Tuesday - 15km

Feeling slightly better this morning, although I didn’t realise this until I started running (could have easily kept sleeping for another few hours when the alarm went off). The North Head loop today, which I think I prefer despite being tougher and slower. My Garmin really lagged today, cutting me 80m (17 seconds) short, which is a new record (not a good record to have though). Quite a good morning for it, a moderate southeasterly meant the way up was harder - although as usual, you never really notice the tailwind when returning. Kept the pace strong, firm and consistent - didn’t kill my self in the process. Got back home in a swift 54:25 (3:38’s) [despite the Garmin saying 54:42 in 3:39’s]. The perfect pace - not too quick, but by no means too easy!

Monday - 15km

It took a lot more effort than usual to force myself out of bed and into a run this morning. But, as always, I’m very glad I did. I was feeling pretty exhausted, so I just told myself to simply get through it, not worrying in the slightest about the pace. Just the usual Shelly-Fairlight loop this morning, running into Macca a few times as I crossed Manly LSC. The Garmin was only slightly off this morning, adding only four seconds onto my time today. Didn’t feel fast at all, but surprisingly not horrible either. Ran into an ever increasing southeasterly wind throughout the run, which did a nice job of reducing the humidity but did not help the stopwatch. Even got a sprinkling of rain the 11km mark! Finished in a surprisingly quick-ish time of 54:28 (3:38’s). Definitely wasn’t expecting that considering that I felt like a zombie.

Sunday - 30km

A beautiful day out there for everything except probably running. By no means was it horrible for running, it was either running into a light to moderate headwind or humid. Already a warm 20 degrees after the clouds last night trapped all the warmth in, today was simply about getting out there and getting it done (as Sunday’s should always be). I think I lucked it the last two Sunday’s with great conditions, leading me into a false sense of security that I should now be able to average under 3:50’s for my long run. This is probably true, but not coming into summer. I even heard the cicadas for the first time today, which means Santa is not too far away. Just the usual lap of the lake solo this morning. I actually felt fine apart from my rant about the humidity. Kept it controlled at all times, which is the plan these days. Got back to Harris Farm in a slightly slower 1:55:29 (3:51’s). Got it done, which is the main thing.

Saturday - Manly to Spit & return

I actually felt half decent this morning for a Saturday! Went about my usual Manly to Spit and return. My Garmin actually behaved itself today, giving me an accurate reading of 20.08km. First time in a few weeks! Mostly overcast with a moderate breeze, but nothing too challenging. Got caught out ever so slightly on the return home at the high tide mark, having to traverse a few more rocks than usual. Other than that, nothing else of significance to report. People were very friendly today, always making room and even starting conversation here and there! Kept the pace firm but controlled at all times. Got home in 85:33 (4:16’s), only marginally slower than last week (thanks once again to the tide), so very happy with that. As I said last week, anytime under 86 is well and truly fast enough at this stage. I got a very light sprinkling only in the final kilometer, although I could see what looked like South Head getting a drenching on the way home. Time to eat some freshly baked granola once again!

Thursday - 15km

Im overdue for a slightly slower run, so today didn’t disappoint in that regard. The good news is was that the pace and intensity felt easier than yesterday (even though today was slower). The North Head loop this morning, with a strong northeasterly wind (wasn’t a fan on the return leg) which kept the heat away along the beachfront on an otherwise warm and humid morning outside of the wind. I got caught out on the way out by the Volley Fest organisers who decided to block off the promenade earlier than usual. I discovered this at the last minute, having to significantly detour this time, adding a small chunk of time to my overall run. I was prepared on the way home. Once again, my Garmin cut me short by about 50m (i.e. I had to run 50m past my usual finish line to get the 15km), finishing in 55:19 (3:41’s). To be honest, I’m just glad to get it done this morning, as I was feeling it a bit after yesterday’s quicker run. Looking forward to a rest day tomorrow!

Wednesday - 15km

I slept like a log last night, not moving once! Got up and as soon as I started running, I was feeling terrible. So much so, I even contemplated stopping just before the 3km mark. But I thought better of it, knowing how miserable I would be for the rest of the day. So I simply just stuck it out. The pace felt slow, but I felt I was working much harder than I should have been. This is the worst feeling - working hard but going slow! Stuck to the usual Shelly-Fairlight loop this morning, and thankfully I did, as the very small number of inclines I felt! I ran into Justin multiple times throughout, looks like he was out there for a while as well, which is great to see. Just the single detour past the Volley Fest today. I was extremely surprised to get back to North Steyne in 53:56 (3:36’s), only the third time I’ve ever run a sub-54 (and the previous two times I was really aiming to do that). I honestly thought I’d be in the mid-56’s today! Looks like I’m a terrible judge of pace! The Garmin was once again up to its usual tricks, ripping me off by 8 seconds again today. Even Strava jumped on board with the Garmin yesterday, adding on even more time! They’re out to get me!

Tuesday - 15km

Quite the opposite to yesterday, I didn’t feel as strong (still felt pretty good though), and felt as if I was running at a slower pace. I was wrong with the latter! Out for the North Head loop this morning, figuring out today that I only have to detour past the Volley Fest set-up after 7am, meaning that I only have to detour once (not twice as I did yesterday). Quite a good morning for it, not too hot, a slight bit of cloud cover and a very light easterly wind. Not much humidity (for November anyway), but as always I manage to come home dripping wet? The Garmin was once again cutting me short, this time by 8 seconds - finishing in a solid 54:45 (3:39’s). I was certain that I would have been mid to high 55’s this morning, so that was a nice surprise. As I said last week, holding just under 55’s (3:39’s) if absolutely gold! Even more so on the North Head loop!

Monday - 15km

I felt strong but slightly tired from yesterday’s slightly faster than usual long run. I just kept the pace controlled and firm the whole way. Saw Ben early on. I had to detour around the Volley Fest construction twice (which looks like something I’ll be doing over the next week), which added on an extra bit of time and distance. A beautiful morning to be out, running the usual Shelly to Fairlight loop. It was one of those days where I actually thought I might have finished in a slightly quicker time than I ended up with, finishing in 54:47 (3:39’s). Still, not too bad at all. Felt great which is the main thing!

Sunday - 30km

Just the usual Sunday long run around the lake this morning. Saw Tom early on, I think he was planning to meet Justin at the pool for a local long run at 7am. Other than that, pretty unadventurous. A lovely day with a nice northeasterly sea breeze keeping the temperature down on the way up to Narrabeen. Felt pretty good, although I could feel some of last night’s Egyptian food sitting in my stomach for most of the run. Luckily it stayed in there! Got back home in 1:54:03 (3:48’s) feeling relatively comfortable. A whole three seconds faster than last week! It’s always nice to get the long run over and done with for another week!

Saturday - Manly to Spit & return

Just the usual Saturday morning trail run. Almost perfect conditions today, although a touch humid (randomly) in a few spots - notably just past the Art Gallery and Clontarf just before the Spit Bridge. No issues with traffic (cars or pedestrians) or tides today. Other than two geckos sunbathing on the trail, there was nothing else of significance to report. I felt my typical ‘average’ self for a Saturday morning. I kept the pace firm, but always in control, never red-lining. Very happy to get home in 85:18 (anything under 86 is more than fast enough, conditions pending). The GPS decided to rob me of 200-300m, coming in at 19.96km. The OCD in myself is annoyed that Strava rounds down! I’ll get over it though!

Thursday - 15km

If I felt great yesterday, then today I felt like magic! The polar opposite to Tuesday, which I’m certainly not complaining about. Admittedly the conditions were perfect - 13 degrees with a very light westerly wind, no humidity at all! But the power and spring in my stride which deserted me on Tuesday was back in abundance today. The biggest challenge was controlling my desire to race the run this morning (which I’m getting much better at doing). Up to North Head this morning, seeing Ben along the way, then Justin on the way home. The Garmin was being tight this morning, robbing me of extra time by underreading the distance. I was aware of this from the 5km mark onwards, with the 1km beeps sounding further past their usual landmarks. Nevertheless, I got home in 54:34 (3:38’s), feeling strong but composed! I need this feeling everyday!

Wednesday - 15km

That was more like it this morning, confirming my thoughts that yesterday was a one off. Nevertheless, I had a few obstacles to battle this morning. I nearly got hit on two separate occasions at two separate pedestrian crossings (yes, at pedestrian crossings). The first was at the very start crossing the road at North Steyne. A tradesman saw me and speed up hopingnto avoid stopping - underestimating the speed I was running. In the end he had to slam on the brakes, skidded a bit, a yelled expletives at me. Because of course, I’m clearly at fault? The second was between 5-6km at Manly LSC going onto Ashburner St. This one was trivial in comparison, a lady simply not paying attention driving quite slowly. The difference was that she wound down her window and was extremely apologetic. The other obstacle was the wind! A strong southeasterly wind made for some tough running, although I would have to say that it was not as tough as Monday’s northeasterly. It certainly made the notorious Manly to Queenscliff on the way home much more pleasurable than Monday - the trade off was the final 600m from Queenscliff to North Steyne SLSC straight into the wind. So, with my adventures this morning, I got back in a very respectable 54:47 (3:38’s). I’ve figured that if I can hold around (or fractionally under) 3:40’s most mornings, then I’m more than happy. Absolutely no need to be pushing beyond that at this stage.

Tuesday - 15km

I felt flat this morning, the first time in quite a while. It wasn’t awful by any means, I just had absolutely no spring in my step, something that I’ve consistently felt over the past month or two. So I simply ran on feel, increasing the cadence a little bit to compensate for a reduction in power. The North Head loop this morning, and finally some sunshine. Nothing marvellous in terms of time/Pace, finishing in 55:29 (3:42’s). I’m pretty sure that today is a one-off.

Monday - 15km

I got absolutely smashed today with that wind. A howling easterly wind ensured any speed I had wouldn’t be expressed in terms of holding a solid average pace. But it could have been much worse. I woke up during a thunderstorm - lightning and pouring rain. Had to psyche myself into it, although I felt good so that wasn’t as hard as I thought it would have been. By the time I had procrastinated enough, the rain had eased substantially to a very light (barely there) drizzle. Apart from the wind, the best thing about these conditions is that you avoid the crowds. So I essentially had the whole beachfront to myself. Running to Shelly Beach and then back from Manly to Queenscliff (from 12 to 14km) were absolutely brutal though. I was running at least 20 seconds per kilometer slower during these parts. I only counted eight B&B swimmers going out at Manly LSC, with ten others walking to Shelly to swim. So even they weren’t crazy enough to battle the weather. I’d pretty much managed to stay (mostly) dry, then at the 11km mark a massive wave hit the rocks on the way to Shelly and drenched me and few others. Other than the conditions, I actually felt really good - so the time doesn’t reflect the pace I ran. Finished in 55:22 (3:41’s) feeling strong. Looking forward to some dry weather which is forecast from tomorrow onwards.

Sunday - 30km

Almost perfect conditions for a long run today! While a look outside would cause debate among most people, running in the rain in cooler (less humid) conditions is more than ideal - apart from some massive puddles here and there. I woke up feeling really good this morning, despite a massive party upstairs keeping me up well past 1:00am. I did make my best ever veggie burger last night for dinner, so perhaps that had something to do with it as well? Just the usual lap of the lake solo this morning. Other than the rain, nothing too interesting to report. The pace felt easier than the last couple of Sunday’s, so thought I would have run somewhat slower. I was wrong, finishing in 1:54:06 (3:48’s), a good minute quicker than my best for the 30km loop. I honestly don’t care what time I run, but it’s just an interesting observation that I was able to run easier but faster. Not that that is a bad thing of course!

Saturday - Manly to Spit & return

I finally got caught out today with the high tide. I’ve some how managed to avoid this over the last few months of my weekly Manly to Spit run. Not only was it high tide, but it was a massive high tide (1.82m). So I had to wade through a bit of water on the way out at Forty Baskets, then had to contend with others on the way back, and this was after detouring on the poorly kept and rarely used high tide detour trail. So there was a good 45-60 seconds down the drain, not to mention soaked shoes and socks (which is never fun). Massive first world problem though! Stuck to my guns once again today, pushing the pace to a comfortably hard level, but never beyond. There were quite a few people out today, and as usual, the runners were always courteous (not so much the walkers though, but, to be fair, it wasn’t intentional on their behalf. They were just not really paying attention). A little bit of rain for the final 5km, but other than that (and the strong wind), it wasn’t as bad as predicted. Got home in 86:23 (4:18’s), so not too bad at all considering the high tide detour and backing off the intensity somewhat compared to the past few weeks. All is good!

Thursday - 15km

Almost a carbon copy of yesterday, so very happy once again. Back to the North Head loop this morning, the goal was to simply run at a comfortablely firm pace, steering well clear of the red line. I achieved that, and felt pretty strong the entire run. My mantra of ‘relax’ and ‘not too hard’ paying off along the way. Got home in a very respectable 54:44 (3:38’s), so less than a minute off my all time best for that loop, except that it was much much easier in the process. It’s great to reflect back to just a few weeks ago when I was pushing hard to get under 55. Now I can do it easily, which is a great sign! A beautiful morning out there, although there was some humidity creeping back in.

Wednesday - 15km

Really happy with my run this morning. Feeling much better again, and was extremely tempted to really go out and push the pace. I resisted the urge and ran very comfortably instead. It was the Shelly-Fairlight loop on this cool and very windy morning. Quite crowded given the conditions, I got caught up a few times along the way with people not really looking where they were going. I got over it though. I ran into Justin over the last kilometer, I think he was in the early stages of his run. The pace felt firm but easily manageable. So I was very surprised to finish in 54:20 (3:37’s). Given how much I felt I held back, I’m really happy with that - probably even more impressed with that than last week’s effort, as I really pushed it during that one. Good luck to everyone racing JPMorgan this evening!

Tuesday - 15km

I must confess that I’ve been getting carried away with times and paces over the past two or three weeks. What went from running ‘comfortably hard’ and enjoying it became a race to beat yesterday’s time. And I got away with it mostly, but yesterday it finally caught up with me. I got up, ready to run, but felt terrible - pretty much how I was feeling in my final days of speedwork. With much regret, I went back to bed - feeling terrible and kicking myself for the entire day. But in all honesty, it was exactly what I needed. I’ve had to readjust my mindset towards why I am running in the first place - I love it, I enjoy keeping fit, and it’s something I plan to do until the day I die. Trying to run faster and faster each day is simply unsustainable. I know this, I can tell this to anyone else, but when it comes to convincing yourself, sometimes it is extremely difficult to do. So that was the plan (or challenge might be the more appropriate term) this morning. And the good news is that I managed to do it very successfully, and really enjoyed it once again. The pace was comfortable as I ran the North Head loop. Temperatures were pleasant, but this was pretty much negated with strong south-westerly winds. Nothing too out of the ordinary to report. Not that it matters at all, but I was thinking I would get home between 57-58 minutes. I was wrong, finishing in 55:45 (3:42’s). I’m really happy with that, while despite being almost two minutes slower than last Tuesday, the pace was so much easier. And to put that into perspective, it was only about a month ago when that would have been my fastest time going at a much harder intensity. So what I’ve got to do now is to simply consolidate and maintain my current aerobic base over the next few months before deciding whether I want to race again next year. And more importantly, just relax and enjoy it once again!

Sunday - 30km

A tough humid morning out there today! I generally pull-up a bit sore after Saturday, so no surprises when I took off today and felt average. Like always, Sunday’s are simply about getting the 30km done. I just run this on feel, and intensity-wise it is always much easier than the other runs - although the duration well and truly makes up for the easier pace. It actually felt like a furnace around Cromer! Saw Darren starting his long run when I had about 300m to go. I don’t envy him in the slightest. Got back to Harris Farm in 1:55:21 (3:51’s), a whole three seconds quicker than last week! But in all honesty, it’s fair to say that today was much more impressive given the heat! A very slow walk back home, now I’m psyching myself up to jump into the ocean!

Saturday - Manly to Spit & return

If I usually feel like death on Saturday morning, today I felt I was six feet under! Why do I usually feel fine on Friday (rest day), but shocking today! Oh well, I’ll harden up! Manly to Spit today, and quite a bit warmer and very humid today, especially compared to the coolness of the past two Saturday’s. I knew from the outset that today would be the first Saturday where I won’t run faster than the previous Saturday (first of all, last Saturday was unbelievably quick, it was cold, and I felt super strong). So as always, I simply ran on feel. But it didn’t feel strong at all today, and this was particularly noticeable on the ascents (which surprisingly makes up most of the run)! There were actually times when I really wanted to stop (but of course I didn’t). I somehow managed to keep going, thinking a sub 86 (which was the norm up until last Saturday) would be a good result based on the conditions and how I felt. Of course it was better than that, finishing in a very respectable 85:13. Not as quick as last week, but much closer to the sub 85 of last Saturday than to the low 86 of the previous week. I’m quite surprised with that to be honest, as I honestly felt like a bit of a slug out there this morning. Nevertheless, happy to get it done - and even happier that I am still in good form and am managing the training load quite comfortably without killing myself. Looking forward to some nice weather, and perhaps a walk up to Queenscliff to checkout the first round of the Nutrigrain Ironman Series (although it’s now called the Ocean 6 Series). It’s just a shame that it has gone to pay TV (and a delayed broadcast), so unfortunately the athletes do not get the exposure and financial support that they deserve.

Thursday - 15km

I think today it had finally caught up with me a bit! Not surprising in the slightest, especially after yesterday’s effort. Coupled with overcast and humid conditions, today was never going to be anything amazing (although in saying that, if I cast my mind back even just over a week ago, I would have been over the moon with this morning’s time). The North Head loop was on the cards this morning. Actually, I felt better (as is often the case) once I started running. I felt that I had the strength like during Monday’s run. In all honesty, I think it was purely the humidity which held me back ever so slightly today. Got home in 54:20 (3:37’s), although probably an extra 10-15 seconds were added onto that as I had to detour around some council roadworks along Addison Rd on the way up and again on the way down. I’m happy enough with that, and even happier that another week is done and dusted - a very successful week in terms of running progress. Looking forward to a sleep in tomorrow, although based on recent form, I’ll probably be wide awake at 6am!

Wednesday - 15km

Another day, another 15km. A bit of cloud cover ensured a moderate increase in humidity following a couple of cooler mornings. Nevertheless, a nice 18 degrees is far from unbearable. I knew Justin and Darren had organised to meet at 6:45am at the lagoon, so I was anticipating seeing them along the way. Like clockwork, I ran past them at the very start somewhere between North Steyne and Queenscliff SLSC. A few seconds later, I heard some footsteps fast approaching from behind. Justin wanted to see what my pace felt like. As he is just getting back into it after a long lay off, he not surprisingly didn’t last very long (about 50m). That was about as social as this morning’s run got for me today, although I did see some familiar faces in Maria, Darrell, and Mel. It was the Shelly-Fairlight loop once again this morning. I got held up twice this morning - on the first time past Manly LSC (the usual B&B suspects taking up the entire path, not realising that there are other people in Manly who use that path), and then (surprisingly) on the third time past the construction works between Manly and Shelly Beach (surprising in that this is only the first time it has happened). Other than that, it was pretty uneventful. Actually, when I turned around with 800m to go, a guy was jogging with his dog off the leash. I ran past him and his dog took off, running in front of me. The guy kept yelling ‘Jessie,’ but the dog was having none of it. It continued to run just in front of me for about the next 600m or so. I’m not sure what happened after that. Anyway, I felt good again today, although I perhaps went out a bit harder than usual (no thanks to Justin’s tactics, which obviously spurred me on a bit more than anticipated). So I was massively surprised to cross the finish line outside North Steyne SLSC in a massive new benchmark of 53:25 (3:35’s - possibly even faster as the GPS slightly under-read this morning; 3:33’s according to Strava). Very happy with that, and am amazed that I am able to back up almost everyday and run this sort of pace. It bodes well moving forwards, but as always, I’m not actually training for anything other than enjoyment and keeping a sane mind as I commence the second half of my PhD. Whatever it is, it seems to be working, and I feel great!

Tuesday - 15km

I was pretty knackered during the day yesterday after the morning run around Manly. I even had a mild headache, and thought I was on the verge of getting a cold (which is currently going around again). So I stayed rugged up yesterday and last night in bed. I woke up this morning feeling quite good again, so, similarly to yesterday, I just went with it. Actually, in all honesty, I felt almost as good as yesterday - the only thing that was lacking was that sensation of power and strength in my legs that I had yesterday. That top edge was not there. Other than that, I was good. It was the North Head loop this morning. I’ve since come to the conclusion that I prefer this to the Shelly-Fairlight loop. It is harder due to the elevation, but the three advantages it has is that it is less crowded, you don’t have to overthink it (the route, that is, as it’s essentially out and back - apart from the first 800m), and lastly, the second half is easier than the first half as it’s back down to sea level (which of course means that the first half is much tougher, but psychologically that’s the ideal way around). Another amazing morning out there, cool-ish (or more correctly, not too hot), a very mild breeze that was insignificant for a headwind, and not a cloud in the sky. The ocean also looked magic! I got back home with a brand new benchmark of 53:49 (3:35’s)! So even faster than yesterday’s new benchmark on the faster Shelly-Fairlight loop! Once again, it felt great! Although, I didn’t go all out in the final two kilometers from the Boat House to home, so perhaps there is potential to run it faster. Although, that is not really the goal these days - it’s to just get out there, keep fit and enjoy it!

Monday - 15km

I woke up feeling like rubbish, but felt great once I started running. So I just went with it. Almost perfect conditions - sunny, a cool southerly and not too much humidity. Just the Shelly-Fairlight loop this morning. Had the power in my stride and stamina this morning, it actually felt faster than usual. This was despite feeling yesterday’s long run in my legs, as well as having to take evasive action at the crossing at the start of the run as the car didn’t bother slower down. Got home with a new benchmark of 53:57 (3:35’s), and first time under 54 minutes. Quite happy with that, and to top it off I made it home just in time for the final lap of the US Grand Prix (although the result was not good). It was great to catch up with Tom, Justin, Macca and Craig yesterday afternoon at 4Pines. It’s been ages since I’ve seen those guys! Hopefully they’ll all be back soon!

Sunday - 30km

Finally had a day where I felt average (not horrible, but nothing special)! Not really unexpected, especially after yesterday’s run. Out for a solo lap around the lake, again, with pretty much perfect conditions (overcast, cool, and a light southerly with no humidity). I simply stuck to my Sunday plan of just running on feel, the prime objective being to run for 30km - which is hard enough itself. The pace itself felt slow, but I think that that is just in comparison to my weekday 15km runs. I saw Ben running home when I was just passing Narrabeen SLSC - other than that, nothing too exciting. Got back to Harris Farm in 1:55:24 (3:51’s), only marginally slower than last week (19 seconds), but as I said, Sunday is just about getting it done - which I did.

Saturday - Manly to Spit & return

Surely my recent purple patch of form had past its expiry date? It appears not, with today being arguably the greatest demonstration of it! Like last week, I felt reasonably good for a Saturday morning. Although the temperature was perfect (15 degrees with no humidity thanks to a moderately strong south-westerly wind, which I was not sheltered from as much this week compared to last week), the trails were damp with quite a few puddles - especially between Forty Baskets and Tanya Park. This also made descending more conservative. Coupled with a higher tide on the way home, I had all the elements against me to running a super quick time. Strangely, there were also quite a lot of people on the trails this morning - some dressed rather properly for a trail walk! To make matters worse (actually, ‘annoying,’ not ‘worse’), my GPS really underread the distance by between 800-900m! Nevertheless, the timer worked fine, and I almost had to do a double check when I got home in 84:37! Almost two minutes quicker than last week! To put this into perspective, I have been chipping off approximately 15 seconds per week for the past month or so - so to take such a massive chunk off in one week is unheard of! I’m not complaining though! As always, I’ve just got to keep the passion there - and it still is there by simply doing what I am doing! It’s just nice to be able to go and run on feel every morning without being a slave to the GPS and having the pressure of trying to peak for races. Time for some more homemade granola! Best part of the week right now!

Thursday - 15km

In a mirror image of Tuesday, I woke up this morning feeling great! Must have been that big bowl of pho last night! Got out for loop of North Head. Another cracking morning out there, not a cloud in the sky, and once again a nice sea breeze to keep the humidity down (along the beachfront part of the run at least). Just felt strong the entire run! Got back home in my fastest time ever (that’s right, faster than even my fastest Shelly-Fairlight loop [i.e. the flatter route]) in 54:03 (3:36’s)! Pretty happy with that, especially for a Thursday. That caps off my best week of running since 2015 (I had an amazing week back then around mid-December). The funny thing this time is that I’m not training for anything, and to be honest, I couldn’t care less what pace I run - it’s just a bonus when I put a few good runs together!

Wednesday - 15km

I woke up feeling like death this morning. The past four days (& 31 years) had finally caught up to me. Motivation was low, but I dragged myself out (as you do). I was about to start when a car pulled over and told me to have a rest. It was Charlie. Unfortunately I didn’t get a chance to say much, as the impatient driver behind started beeping their horn. So, “hello Charlie.” Speaking of Charlie, I’ve since learned that the goat I reported yesterday actually belongs to his neighbours, and it’s name is Honey. It also charges down any dog that tries to have a go at it, defying logic as to why you would walk it along a busy beachfront like Manly. You learn something everyday! Shelly-Fairlight loop this morning, and it was busy! People everywhere, to the point where I even did some steeplechasing at Manly LSC as the B&B swimmers were entering the water (and blocking the path, as they are so good at doing). Saw a number of people I knew including Christian, Justin, and Mike (who was doing B&B)! Like always, I really had to put the brakes on a few times today for fear of going too hard. Most notably at about the 4km mark, then along the west esplanade. A nice but firm northerly wind made the final mile cooler but tougher - the trade off being worth it as it was otherwise very humid around the harbour! Crossed the finish line in 54:06 (3:35’s), only a second slower than Monday! Without the steeplechasing, it would have been faster as well! So very happy with that, as it definitely didn’t feel like my morning this morning! Very tempting to jump in the water now, but I’m not falling for that again!

Tuesday - 15km

I had one of those rare moments where I woke up this morning feeling great! I was almost certain that I would have sacrificed today’s run after yesterday’s effort. I was happy to be proven wrong! Tuesday means North Head, and after my usual procrastinating, I hit the road at 6:47am. Moments after I ran past Darren and Ben with some regret, as they were cooling down as I was just starting. I had to do a double-take while running along the beachfront as I saw a person walking a goat (yes, a proper goat) among all the dog walkers! Had I gone too hard that I was hallucinating? My initial thoughts were confirmed on the run home when I ran past the goat and it’s owner again! Anyway, I was feeling good and strong, so I went with it. If anything, I purposely backed the pace off more purposely today compared to yesterday, so the actual intensity was somewhat easier (not much, but enough to notice, which is the way it should be). Got back in a huge new benchmark of 54:14 (3:36’s), my first time under 55 for North Head, and only 9 seconds slower than yesterday’s flatter 15km! I was confident that today was going to be quicker, but had no idea that it would be by that much! Good conditions, barely any wind, 17 degrees, overcast and mildly humid. Can’t complain with that!

Monday - 15km

An amazing morning out there today, not a cloud in the sky, a very light southerly wind, and although still humid, the top temperature was a very tolerable 16 degrees. Monday is hit and miss for me - I always have a weekend’s worth of running in my legs, but sometimes this works for me (while other times I suffer). Today was the former, although I arguably pushed the pace a bit harder than usual (but as always, tried to consciously slow it down throughout the run). The Shelly-Fairlight loop it was (I don’t know which one I prefer - this or North Head). Why is it taking the council so long to rebuild the toilets between Manly and Shelly? The path is narrow enough through there at the best of times. It’s been over two months now! Back to the running, I saw a few familiar faces out there this morning in Jamie, Macca and Laurent (the latter who I also bumped into a Hakan’s Cafe yesterday as well). As I said, I probably pushed this one a bit more intensity-wise, but got home in a new benchmark of 54:05 (3:36’s), so it was well worth it. Not far off a sub-54 now! Similarly to yesterday, today’s run was powered off last night’s gado-gado. I’ve got one more dinner leftover for it tonight! It is the food of champions!

Sunday - 30km

Out for a solo 30km run around the lake this morning. Feeling quite good this morning, must have been the home made gado-gado last night! A nice southerly made for less humidity, which is always welcomed. Didn’t look at my watch once throughout the run, as I really wanted to run this on feel, keeping it firm but comfortable the whole way. That I did, running a fairly even split 30km, with the last few kilometers slightly faster (which is extremely common, a combination of anticipation and downhill). Got back to Harris Farm in 1:55:05 (3:50’s), so nearly 30 seconds quicker than last week. I felt more relaxed and controlled this week, so this is encouraging (but to be honest, I couldn’t have cared if I was two minutes slower this morning). Ran into Justin and his family on the walk back home, so at least I’ve had a bit of a social outing this morning.

Saturday - Manly to Spit & return

Tough conditions out there this morning, but I actually felt slightly better than usual for a Saturday morning. This was negated, however, as soon as I took off - straight into a strong southerly! Luckily it didn’t last too long, as soon as I hit Fairlight it turned into more of a tailwind/crosswind. Once I hit the trails, I was relatively sheltered - minus a few random exposed bits here and there. As mentioned above, I felt strong, but I didn’t feel particularly fast. To be honest, I wasn’t concerned too much about the time this morning - just really running on feel (so obviously good times will come when I’m feeling good, and vice versa). The ordinary weather had the positive effect of keeping the trails relatively quite though, except for a few too many CanToo runners at the beginning. Quite surprised to get home quicker today than before, finishing in 86:15 (4:17’s, as the GPS read a more accurate distance of 20.16km this week), as I was almost positive I wouldn’t have gone under 87 (and was actually anticipating close to or above 88). So a nice little surprise. Avoiding the rain, although I am still yet to see it (and if anything, it looks less likely now than before). Time for some freshly baked granola!

Thursday - 15km

Back to my usual Thursday feeling of lethargy and fatigue (last week was an exception). Coupled with a humid 21 degrees, it was never going to be easy. The North Head loop this morning, I simply ran it at my usual intensity, not caring at all about the time. To be honest, I had no idea what time I would get back in. It felt very similar to Tuesday in terms of effort, so perhaps I was in for another surprise. Of course I wasn’t, getting home in 55:55 (3:43’s). I’ve had a few tougher runs this week with the humidity and wind, but still relatively consistent. I guess it’s that law of diminishing returns - each week you get progressively less faster, then you reach the point where you plateau and/or regress slightly. That’s where I am now. But other than that, still feeling good and just enjoying it!

Wednesday - 15km

Today I realised how good a run we’ve had in terms of weather. While not shocking by any means, today was a heavy dose of reality. A very light sprinkle towards the end, it was a howling north-easterly seabreeze that made my living hell this morning! From the get go, running towards Queenscliff straight into it set the tempo and the mood for what laid ahead. Wednesday is my usual Shelly-Fairlight loop. Heading to Manly LSC, I made the most of the tailwind. Then up to Shelly I was straight into it again! The back half around Fairlight was thankfull sheltered somewhat, allowing myself to recompose - although I knew my fate for the final few kilometers, which I was dreading. And dreading was right, as the final stretch from Manly to Queenscliff was hell! I reckon I lost about 20 seconds per kilometer on that final mile (well, not quite ‘final’ mile, as I turn around about 200m past the bridge and run back home to North Steyne). I completely reset my expectations this morning, thinking a sub-56 would be a great time. So to get home in 55:18 (3:41’s), despite being slower than my last few runs, would have to be one of my best runs so far given the conditions! Glad that one is over and done with. We’ve been blessed with such amazing weather (albeit humid lately) that I’ve actually become a weather-snob (along with concurrently being a coffee-snob, an ocean-snob, and a hummus-snob). Don’t know how I’d deal with living in the UK one day!

Tuesday - 15km

I have no idea where that came from this morning! Feeling only slightly better than yesterday, I resigned myself to the fact that this morning was going to be nothing special. The pace felt solid effort-wise, but not super fast. In fact, a number of times I really held it back telling myself to remain relaxed and comfortable. That I did. Up to North Head this morning, getting a bit of sprinkling at the start. A nice headwind on the way up dropped the humidity, so was very welcomed. Ended up crossing the line in 55 flat (once again), equaling my best time set last Thursday (3:39’s). Really happy with that, but kind of annoyed as if I had have known I was in for that time, I would have pushed the final few hundred metres to sneak under 55 for the first time for the North Head loop. But, as I have said all along, I don’t care what times and paces I’m holding - so who cares about that!

Monday - 15km

I really felt it this morning! Wasn’t keen at all to get out there. To make matters worse, it was bloody humid. Even the few drops of rain both at the beginning and end of the run offered no respite. I’m still dripping with sweat right now as I’m fighting this. Nevertheless, still got out and ran at my usual intensity. The Shelly-Fairlight loop it was this morning. Nothing out of the ordinary to report. Got home in 55:01 (3:40’s). Shows you how much my baseline has shifted over the past few weeks when I consider that time this morning very average (to be honest, it’s not too bad at all). Just happy to get that one done this morning.

Sunday - 30km

Out for a solo lap of the lake this morning. Felt very middle of the road - not horrible, but nothing special at all. As is always the case on Sunday, I try to keep the pace nice and comfortable the whole way - it is 30km after all. There were more than a few times in the first 10km where I had to really make an effort to slow the pace down (one of the consequences of running at a moderately hard pace every other day is that you get used to that same speed). Quite a nice morning for it, a great sunrise followed by an overcast morning (and rest of the day by the looks of things). Great temperature at about 14 degrees with not too much humidity. Saw Ben at the 2km mark (he was heading towards the beachfront), then funnily saw him again at the exact same spot (which was about 29.5km for me). We both ran long, but opposite directions. I assumed that he was running shorter given that he had just run a marathon and was not heading north. Anyway, much the same time as last week (slightly faster), finishing the 30km in 1:55:28 (3:51’s). Certainly don’t need to be running my long run any faster than that.

Saturday - Manly to Spit & return

My normal Saturday ritual, waking up feeling like death after a recovery day! Procrastinated more than usual this morning, only leaving home at 6:50am (despite waking up at 6:05am - I have no idea what I did for 45 minutes). I felt okay once I got going, so kept the pace firm but controlled the entire way. I keep saying to myself each Saturday that today is going to be the day that I finally run slower than the previous week. It hasn’t happened yet, and I was pretty sure today was going to the case. Especially with some of the timing I had this morning - I cross two roads there and two roads back. Because I leave early, I’ve never had to slow down and weave my way through the traffic. However, today I got caught out twice in the first kilometer, so not an ideal start. A few detours around small clusters of people (there weren’t as many out this morning, but my timing was off so when I did see people, they were all together), but a much more friendly vibe. I even had one guy (with his wife/partner) stop at the top of a set of stairs and wait for me to come past. He joked that he was enjoying watching me suffer up the stairs, so didn’t want to get in the way to give me an excuse to stop. What a legend! That’s the sort of friendly banter that’s generally missing out there today in a world otherwise filled with zombies walking with their headphones on/looking at their phones, or angry people who think they have right away at all times (or can’t tell the difference between left and right). Anyway, pushed the final kilometer, getting home 16 seconds quicker than last week in 86:32. The GPS was overly generous today, clocking in at 20.26km (4:16’s). I’d say that 4:18’s was more likely, but nevertheless I’m happy with that. It felt ‘comfortably hard/solid,’ just the way I like it. Great conditions, with a nice and cool headwind on the way out (more like a breeze) that killed the humidity.

Thursday - 15km

It’s been one of those weeks where everything has just ‘clicked.’ I woke up this morning feeling surprisingly decent for a Thursday (which is generally the worst day as it’s the last of six successive days of running). Went out and ran my normal North Head loop feeling reasonably strong (not as strong as Monday or Tuesday, but not horrible either). Actually, there were quite a few moments earlier one where I had to drop the intensity and pace a bit. Quite humid, but otherwise a stunning morning after the sun came out from behind the few clouds in the sky. Knowing I wasn’t running as fast as Tuesday, I thought I would be satisfied with a high-55 minute effort. Got back in 55:00 (3:40’s), my fastest ever for the North Head loop! Actually, it would have been a few seconds under 55 if the GPS hadn’t under-read, as it registered 15km about 10m past my standard finish line. So that was a massive surprise, especially considering it is Thursday, and the fact that it didn’t feel as if I was smashing myself either (not like yesterday where I pushed it harder than I should have). Looking forward to a nice sleep in tomorrow morning!

Wednesday - 15km

As predicted, I really felt it this morning. My level of perceived exertion was higher than usual, so I simply focused on getting through the run and finishing. Not surprising, however, given I’ve had four consecutive days of fantastic runs (PB’s), which is unusual in itself! Just the usual Wednesday morning Shelly-Fairlight loop, the highlight being seeing Justin back out there running - with a watch, which means it is official as it will be going on Strava! Exciting times ahead! Anyway, I got back in a much faster time than I had anticipated, finishing in my second quickest Shelly-Fairlight loop in 54:38 (3:38’s). I honestly thought I wouldn’t have even gone under 55 this morning, so that was a nice little bonus! A lot of activity going on outside Manly LSC including a JetSki, two ambulances and a helicopter. With the Bold & Beautiful having yet to complete there swim, my fingers are crossed that everyone and everything is okay!

Tuesday - 15km

Similar to yesterday, I was feeling good and strong again today. Tuesday can go either way I’ve found - if I ran fast on Monday, I usually suffer on Tuesday, and vice versa. So to feel strong today was a bonus. Cloudy and humid this morning, so not as perfect as the last few days. North Head this morning, which I actually think I enjoy more as there is no back tracking (apart from the first mile). Felt I could push today, but was sensible (most of the time). Overtook a cyclist running up to the stone arch, which is always a bonus (for me, not him)! Got back home in a 6 second PB, finishing in 55:06 (3:40’s). Happy with that, as although it was only 6 seconds faster than last Tuesday, it felt much easier and it was more humid this morning. Still loving it!

Monday - 15km

I don’t know why, but I felt great once I started running this morning. It’s not too dark getting up essentially an hour earlier, which is nice to know. Amazing conditions once again, made even better by the public holiday keeping the early crowds away. Monday means the Shelly-Fairlight loop. I had to keep holding the pace back as I was feeling strong and racy! Got back home in a new benchmark of 54:22 (20 seconds faster) in 3:36’s, which is great for a Monday morning! And, most importantly, I am still enjoying it!

Sunday - 30km

Up an hour earlier (unofficially) and out for a solo run around the lake. The conditions were perfect (12 degrees with a hint of chill in the air), much more pleasant than last Sunday’s 28 degrees with north westerly winds. My only complaint this morning was my GPS. It turned off just before the 5km mark, reset, then it was fine for the next two kilometers. After this it lost the plot, saying that I was running 7:00 min and min/km pace (which I am pretty sure was not the case). The good news was that I’ve been looking at the time when I start, and this morning kick-off was at 6:43am. So finishing outside Harris Farm at 8:38:30am gave me 1:55:30 for the 30km (3:51’s). Significantly faster than last week, which I already knew would happen based on the conditions alone. Even better was the fact that it felt completely comfortable and somewhat easy the whole way. Back at home now and I don’t feel sore or tired at all. As usual, a great start to the day, and now I’m looking forward to a massive breakfast and enjoying the long weekend!

Saturday - Manly to Spit & return

As is always the case, I wake up yesterday (Friday, my rest day) at 6:05am, wide awake and ready to start the day full of energy! Then today, I am woken up from a comatose, in absolutely no state to get out of bed - let alone run 20km! I forced myself out, and after much procrastination I was off. I didn’t feel it at all today, simply going through the motions (once again) with the goal of simply getting it done. Effortwise it felt normal, just the pace felt slower. Apart from one group of six middle/elderly aged walkers taking up the whole track (and getting told off despite yelling out “excuse me” ten times before reaching them), everyone else was extremely courteous and friendly. A smile and a “good morning” isn’t too hard to ask from some people is it? As usual, the 20km actually feels shorter than my daily 15km in the road, something about the trails ensures that you loose concept of time (this is a good thing)! Pushed it from Forty Baskets (but in control, not red-lining) back home for the final 4km on the road. I was pleasantly surprised to get back in a new PB of 86:48 (4:19’s), 33 seconds quicker than last week - a time that I really didn’t think I would get under for a long time. So as usual, I’ll take it happily. Despite the cloud cover, it was pretty much perfect conditions out there with barely any wind, low tide (which helps at Forty Baskets) and not hot or cold. Now to enjoy the long weekend (and to avoid the crowds at the Jazz Festival)! And of course the biggest weekend in terms of Australian Sports - the Malaysian Grand Prix!

Thursday - 15km

I was in survival mode this morning, as is generally the case on Thursday morning (the final of six days of running). The objective is to simply go through the motions and just get it done. Finally felt flat this morning (unlike other days where I thought I was flat but felt great once I started running). It was quite a humid morning, and combined with the North Head loop, it was tough out there. Not a great (nor was it a poor) time, finishing in 56:08 (3:44’s). Couldn’t really ask for much more given how great I’ve felt all week, and the times and paces I’ve held for the previous five days. Looking forward to a much needed sleep-in and rest day tomorrow, before starting all over again on Saturday!

Wednesday - 15km

I was in a very slumber when my alarm shockingly woke me up this morning! I could have kept sleeping easily for another few hours. Needless to say, I really didn’t feel like getting out and running this morning, I did anyway (as I do). I was anticipating more of a struggle today after yesterday’s effort, especially now coupled with how sleepy I was. Wednesday is the same route as Monday, the Shelly-Fairlight (ie the flatter) loop. Focused today on a higher cadence, as this made the intensity feel easier. The breathing sounded laboured, but I honestly felt in control at all times. As I say everyday, there were numerous times where I had to consciously back it off. Wasn’t expecting an amazing time, but got home in 54:45 (3:38’s), only 3 seconds slower than my fastest! Great, considering how I felt. Not much sun today, but I did notice the humidity (not as bad as Monday, but worse than recent times). A lot of people out there this morning, but everyone was well behaved (including myself) in keeping to their left. Happy days!

Tuesday - 15km

Once again, I have no idea where that came from this morning. Woke up still feeling the effects of Sunday’s long hot run. Like always, just ran on feel. The pace felt slower than usual, but I simply went with it. Although I did find myself pushing the intensity a bit too hard at times, which I always ensured to back it off and relax. Up to North Head this morning, which is always the tougher route. A bit of dog dodging (someone with one of those stupid expandable leeches), Bold & Beautiful dodging (again, I love everything that they stand for - except for being oblivious to anyone else around them when they are not in the ocean), and even ran past a lady covered in perfume smoking a cigarette? What is the point of that? Temperature was perfect today, “world record conditions” as Sean Williams would say. And so it would be, surprisingly finishing in 55:11 (3:40’s), 21 seconds faster than ever before. And it didn’t feel like I was running as fast as usual? I’ll take it anyway! Still enjoying it so much, so I’ll simply keep going!

Monday - 15km

I knew today was going to be a struggle, especially after yesterday’s long run in that heat (that really drained me). I actually felt surprisingly ok, so I just went with it. Yes, there were a few times where I had to consciously back it off (especially around the 5 and 10km marks, where I was stupidly thinking about my time and pace - I’m not allowed to do this)! Just the normal Shelly-Fairlight loop this morning. Much cooler today, but I’m dripping sweat right now as I’m writing this, so perhaps it was cold relative to yesterday, but still warm (actually, it must be, as I ran shirtless again). Not my fastest today, but only fractionally off, finishing the 15km in 55:16 (3:40’s), which I would have to say was equivalent to my 54:42 last Wednesday given how I felt this morning!

Sunday - 30km

The worst possible conditions for a long run today - 28 degrees and hot and windy! I knew it would be tough, so tried to back the pace off. The forecast was for north-westerly winds, so I had planned for a headwind on the way up - visualising a nice tailwind on the way home. It was the opposite, and I was only aware of this once I turned around at Rat Park. That would explain why I was averaging 3:52’s at the 15km mark. The second half was brutal, and my mission was to simply get home in one piece. I just had to get to Mt Dee Why, and then everything would be fine. Finally got there, and didn’t even push the final 4.5km, which is normally easy to do as it is all pretty much downhill. Just held around 4:00 min/km pace, as that was enough in this heat. In the end, quicker than I had anticipated, finishing the 30km in 1:58:11, holding 3:56’s (just under two minutes quicker than last week). Pretty knackered now though. I don’t care how cold the water was two weeks ago, I’m jumping in now!

Saturday - Manly to Spit & return

Out for my traditional Saturday morning run, feeling slightly bad for avoiding Barts' Tunks Park hills session (I'm still not keen to resume any formal speedwork, as I am really enjoying what I am currently doing). As always, I felt flat when the alarm went off. But once I started running I felt half decent. Without any realtime feedback, I would have thought I was going slightly faster this week on the road sections, but perhaps more conservative (especially on the downhill sections) on the trails. Everyman and his dog (yes, literally dogs) were out on the trails this morning. I wasn't sure whether dogs were allowed on the trail or not - regardless, it's not the sharpest idea in the world to walk a dog (or dogs, as in a few cases) on a narrow trail, especially when you are wearing headphones. Oh well, at least I didn't get told off by anyone today, which is always a nice bonus. Pushed the pace a bit from Forty Baskets back home, but as always kept it under control (except for perhaps the final kilometer). Very surprised to get back in 87:21, more than a whole minute quicker than last week (4:21's, although the GPS read it 100m shorter than last week)! And it was actually tough out there in that heat (I even ran shirtless for the first time since summer, which is probably why the crowds were out this morning)! Such a great run, and the perfect way to start what is supposed to be a hot weekend (although it's currently overcast, which often happens when they talk it up like that)! Still too cold for the ocean though!

Thursday - 15km

Thursday is always a struggle, and today was no different. I knew as soon as my alarm went off that today was simply going to be a matter of going through the motions, paying for yesterday's run (which I don't regret one bit). Got out and did the North Head loop. As always, the hills felt tough. Intensity-wise I was working at what I felt was my usual effort, but it just felt slow. Didn't look at my watch, knowing that it would have been bad news, and a 'kick in the guts.' Just simply ran, keeping it solid but controlled, counting down each kilometer (from the first kilometer)! So to get back in 55:34 (only 2 seconds slower than my best for this run) was a massive shock (3:41's). I have no idea where that came from, but I'll happily take it. Perhaps I wasn't feeling so bad after all! Another beautiful morning out there - apart from some light smoke (backburning again?) or smog? Really looking forward to a rest day tomorrow, before doing it all again on Saturday!

Wednesday - 15km

I've got no idea where that came from this morning! Comparing yesterday to today was like chalk and cheese. I felt amazing this morning (well, not according to my HRV reading that I take each morning before getting out of bed, which said that I needed an easy day today). Wednesday means the flatter Shelly-Fairlight loop. Apart from dodging a few stray dogs who's owners were too busy in their own world, it was a pretty unadventurous run. But like I said, it felt amazing! I felt that I could push the pace (in terms of speed), but the perceived effort was absolutely fine. I wish it was this way everyday (although to be fair, I'm having these days more often than not over the past month, which makes me think that one or more of the major changes I have recently made was previously a culprit behind my 15 months of subpar performance and fatigue). The clock agreed with me, finishing the 15km in 54:42 (again, not that it is important, but a whole 27 seconds quicker than my previous fastest set two days ago), averaging 3:37's (again, I think this is slightly generous with the GPS overreading the distance by 100m - or alternatively, it is now correct and was previously underreading it)? Nevertheless, I felt great and really enjoyed it - which is what matter most.

Tuesday - 15km

Finally, the past three days of amazing runs have caught up with me. How I felt today was how I was supposed to feel yesterday - tired and somewhat sorry for myself. For some reason though, yesterday never happened (which is a good thing). Ran to North Head on this warm and windy morning. I didn't have the fre bouncing feeling that I have been experiencing lately, and felt that I was working harder than usual. The first 9km were tougher, then after this I felt as if I warmed up (probably helps that the final 6km is predominantly downhill). I kept the pace firm but controlled at all times, repeating the mantra to 'relax' and 'keep it controlled.' Got back in 55:56, holding 3:43's. So not a bad time at all considering how I was feeling. I've got to ensure that I keep enjoying it, which at this stage I definitely am. I also need to continue to resist the urge to try and better my time each run - that is only a recipe for disaster.

Monday - 15km

I wasn't expecting much today, having run faster than usual yesterday - and I could feel it. As usual, just went out and simply ran on feel, as I do these days. Surprisingly, I felt strong, so I just went with it. Ran my usual Shelly-Fairlight loop, seeing Darren out there early on. Was pleasantly surprised when I got to the end in 55:09, well and truly my fastest, holding 3:39's (although that is probably a very slight overestimate, as the GPS read slightly longer than 15km). Nevertheless, it felt great! Another stunning morning, which unfortunately was ruined when I got home and started watching last night's Singaporean Grand Prix. The less I say about it, the better!

Sunday - 30km

A solo long run around the lake this morning. I was kind of dreading this one, two hours is quite a long time by yourself! The plan was to run this at 4:10's, so much slower than my normal week runs - but slightly quicker than my last few Sunday runs. Felt okay - nothing special but nothing horrible either. Probably ran it slightly too fast, finishing in 1:59:59, holding 4:00's on the dot. Another beautiful morning out there - looking forward to having Scotty (who had another fantastic run this morning finishing second in The Bridge Run) & Barts to run with again next Sunday.

Saturday - Manly to Spit & return

Out for my normal Saturday morning trail run. I could have kept sleeping for hours this morning, which for some annoying reason is very typical the morning after having a rest day (why can't feel like that on my actual rest day)! If anything, it felt slower today than last week - either that or I was just working harder. Very compliant fellow walkers and runners on the trail this week - everyone giving way to each other and keeping to their left. Even had some 'good morning's' and 'hello's.' I was pleasantly surprised to get back home and see the watch stopped at 1:28:23, holding 4:22/23's. So 36 seconds quicker than last week (not that I am comparing)! Now time to enjoy the weekend!

Thursday - 15km

Thursday, the last run of the training week, is always a tough one. A big plus today was the return to a more bearable temperature, although I felt I was running into a headwind more often than not. Intensity-wise, I felt this was the easiest that I had run all week - every time it felt tough I simply backed off, not caring at all about my pace or time. North Head it was today, those hills never get easier! 15km in 55:51 (3:43's), and only 19 seconds slower than Tuesday's mammoth effort (and felt much easier). No swim today (massive mistake going in yesterday - it was an ice bath - which I think are totally overrated). Rest day tomorrow!!! And looking forward to it!

Wednesday - 15km

That was like running in a furnace this morning! Already 21 degrees, which isn't too bad in the middle of summer once we have all had some time to acclimatise, it was already twice the temperature that I've become accustomed to over the winter months. The heat is one thing, on the other hand was the north westerly wind. There was nowhere to hide. I actually considered to stay along the beachfront to minimise the hills and stay by the ocean. To my surprise, running to Fairlight was the better choice - despite the hills, it's in the shade the whole way. Back to the run, I kept my same standard intensity, backing off quite a few times due to the heat (I've pushed too hard in the heat before only to regret it later on). Still a fast-ish run in the end though, finishing the 15km in 55:45, holding 3:42's. In fact, that probably would have been my fastest run yet if it were not for the heat (not that I'm trying to race myself - I've got to prevent myself falling back to that dangerous mindset)! Now I'm debating whether or not to jump into the ocean?

Tuesday - 15km

I felt great today, so pushed it a bit more (nowhere near all out though, still held back when the breathing became laboured). Tuesday means the North Head loop. The only complaint was that my legs felt a bit like lead on the inclines. A beautiful warm morning out there, I was happy to see that the crowds had disappeared at the pool between Manly and Shelly Beach following yesterday's shark headline. 15km in 55:36 at 3:41's. My 10am meeting got pushed back to 10:30am, so I've got time to make some fresh granola!

Monday - 15km

My watch decided to play up again - not once, but twice this morning! It did this last Monday as well, cutting about 400m off my run. I could justify running the extra 400m last week (bringing it to 15.4km, but 15km onnmy Garmin and Strava). However, this morning had cut about 900m off - too far to make up just so it looks nice on Garmin and Strava. Plus, I think it might have under-measured the 14.11km it said I had run. Nevertheless, I just did my usual Monday Shelly-Fairlight loop, seeing Ben and Robbie (separately) along the way! An amazing morning in terms of weather. Felt a bit ordinary this morning - nothing terrible but nothing marvellous. Still ran my normal 15km, holding 3:44's on the Garmin, and 3:40's on Strava (it felt closer to the latter than the former). I'm actually dripping with sweat now!!!

Sunday - Two hours

Another new route today, keeping it interesting. I met Scotty outside his place in Cremorne where we jogged to North Sydney Oval to pick up Barts. Barts, who just got back from a week at the snow having not run for two weeks, then deciding to do a session last night after a six hour car trip, was feeling a bit ordinary today for some reason. So the planned 4:10's went straight out the window. I couldn't care less though, as I just appreciated the company and some nice scenery. We ran across the bridge, through Barangaroo, all around the wharves at Pyrmont, through Darling Harbour, around the wharves at McMahons Point, then back over the bridge before heading back to Scotty's. It's amazing how much more beautiful these places are early on a Sunday morning with no crowds! I did some quick needling and massage on Barts' hips when we got back o Scott's - he was in a world of pain. Even drone him back home! That's pretty good service! Just got out 27km in the two hours, 4:28's. Pace felt relaxed and easy, although there were some nice hills North of the bridge. I'm starving now!!!

Saturday - Manly to Spit & return

This now seems to be my typical Saturday morning. I thought if I felt good today I could aim for a sub-90 (minutes). Went out at my usual comfortable, but firm, pace. Felt average - nothing marvellous, as so often is the case following a rest day. I felt a bit more out of breath on the inclines. It didn't help when I was told off by a group of four women walking two abreast on a single file trail (you can only yell out "excuse me" so many times before it becomes a lost cause - to make matters worse, I ran past them on the way back - and yes, they were still walking two abreast. Some people just never learn. On the positive, at least they were out there exercising, so I'm happy with that). It's funny, my least favourite part of the run is the 1km of road section at Clontarf - I never thought I'd say that being a road runner. I think it just messes up my rhythm having spend the past few kilometers showing off my technical prowess (or lack thereof) on the trails. The other tough bit is getting back to Forty Baskets, again when you are just getting back on the road after dominating the trails. I think it's the consistency of the road that makes it difficult following so much variety in stepping and strides on the trails. I always try to increase the pace from this point, but always keeping it under control. Anyway, my goal of sub-90 became a sub-89, finishing in 88:59. This week it measured 20.20km, so 4:24's on the GPS. At least the time might explain why it felt quite tough out there today (similar to last week, but harder than two weeks ago). Another stunning day out there - wore my t-shirt which now has blood over my left nipple. Not looking forward to having a shower now!

Thursday - 15km

I really felt it this morning! I could have kept sleeping for many more hours this morning when the alarm went off. My main motivator was knowing tomorrow is a rest day. Got out and the first kilometer or two felt fine, then after this I felt I was slowing down. So I just tried to keep the intensity manageable without crossing the redline. I even toiled with the idea of forgoing North Head in an effort to limit the elevation, but then remembered that my runs nowadays need to be at an enjoyable intentpsity and effort. I honestly thought I was running around 4:00 min/km pace, so I was surprised to get home in 56:25, holding 3:45's - only marginally slower than Tuesday (which felt fantastic). So very pleased with that, and even more so a sleep in tomorrow morning!