Tuesday - going backwards... 10km slow

I suffered today, which is really disappointing after a few promising days. Just completely out of breath and everything is a massive effort. Even standing here right now writing this I am still breathing quite heavily! So just stuck along the beachfront for a slow 10km in 4:56's. I need to start searching for a proper doctor that knows something about runners! Might have to give Trevor a call!

Monday - It's getting better (15km)

Seems as if my ferritin levels are slowly starting to creep back up into a healthy range. The first kilometer terrible, and I was starting to have my doubts once again. But just persisted and warmed up feeling much better (still a long way off normal, but significantly better than the two weeks). So much so that I was able to run another 5km this morning. Just stuck to the Shelly Beach to Fairlight loop. 15km in 4:24's. Hot and humid now that the fog has lifted!

Sunday - 20km

Really happy to be back running with Manly crew again this morning. Met Darren, Erika and Ben at the pool before picking up Tom, Hamish and Toby along the way. Stoked to hear plans of turning early and running locally, meaning that I could run with someone for most of the run (I initially planned to turn at the fire station and run the second half solo). We kind of made up a course turning at Fitness First in Dee Why and running along Headland Rd at North Curl Curl before running the Sun Run route to Manly. Toby and I turned at Shelly Beach, myself stopping at the 20km mark. 4:42's. Twice as far as I have run all week, so I guess that that is progress. Felt ok, nothing specs but nowhere near as bad as midweek. I've just got to take each day as it comes.

Saturday - 10km

I never thought I would be this stoked to have held 4:29's for 10km, but from where I have been this week it certainly feels like a big victory. Just hung around the beachfront, tempted to actually go for another five kilometers but thought better of it. A cracking day out there for the Manly surf carnival. Let's hope this is the beginning of something better!

Thursday - 10km slower again

The same as yesterday, but at least it felt easier. That's probably because it was slower again. But all my troubles were put into perspective when I saw the guy along the beachfront who drags his foot (local Manly people will know who I am talking about). That guy is the epitome of perseverance! 10km in 5:13's.

Wednesday - 10km even slower

I am amazed at how much I have deteriorated over the last few days! I woke up a few times last night breathing rapidly, which is not a good sign. Retraced my run from yesterday, going at the same perceived effort, but running 25 seconds per kilometer slower, averaging 5:10's! Feels like I have just run a marathon. Hopefully I will get my results back today!

Tuesday - 10km slow

Today was the first morning since Saturday that I actually managed to get out and run. Having the rest has done nothing to facilitate my recovery - what it has done though is made it clearer what is going on. I was completely short of breath from the moment I started, and this continued for the whole run. Almost identical symptoms to what I experienced three years ago when I was severely anaemic. Thinking back over the past six months, the signs have been there but I just didn't acknowledge it. Hills, my former strength, have recently become my nightmare. The last few massages have been torture around my neck and shoulders (a common compensation is to breathe through your accessory breathing muscles around the neck and shoulder instead of the diaphragm when oxygen delivery is compromised). And hopefully, my progressive decline in performance since May 2016 - despite pushing as hard (if not harder) throughout my training. So yesterday's blood test will hopefully have some answers. The other differential diagnosis is low testosterone, which I feel may actually be the precursor my hypothesised anaemia (as testosterone is an essential building block for red blood cells). This, in turn, is likely an effect of (potential) overtraining, undereating, and my new theory - a diet that is too low in fat. Good fats that is. I did some calculations yesterday and I consistently only meet about a third of my recommended daily intake of fat, despite comfortably meeting the requirements for carbohydrates and protein. I acknowledge that this is by no means an exact science, but it is interesting trying to put the pieces of the puzzle together to find the underlying culprit (which is what I try to do with all my clients as well). Anyway, managed 10km this morning in 4:45's - couldn't have gone any quicker. I was saved by Tom who I joined from about the fifth to ninth kilometer. I was not in a good place prior to this, so thanks heaps Tom. I'll hopefully have some definitive answers over the next few days, and then I can start to get on top of things and get back out there ASAP!

Struggling... 16km easy

This morning I felt like I do the morning after a hard race! The only difference is that I have had an easy week of relatively little mileage, and no intensity whatsoever. The planned ParkRun went out the window (I woke up not wanting to do it, but once I started running, I knew that I had made the right choice). Thought something is better than nothing, so just ran the usual Lagoon, Shelly, Fairlight loop and return. Didn't look at my watch once (4:21's it was in the end). I will try and join the crew for the long run tomorrow, and then off for a blood test early next week just to make sure everything is ok. A nice morning to run with a cooler southerly wind blowing keeping the heat and people away.

Thursday - 10km easy

Took a complete rest day yesterday. Had originally planned for an ocean swim, but decided bed was a better place to be. Got a massage yesterday which ensured that this morning was going to be very light. As expected the first few kilometers felt horrible, but then gradually loosened up as the run progressed. Nevertheless, beyond 10km would have been a struggle. 4:28's all up. Most likely have another rest day tomorrow, then perhaps a hit out on Saturday at ParkRun depending on how I feel.

Broken, need an easy few days

Met Scott at Cremorne and jogged to North Sydney Oval to meet Barts and Jerome for 5 x broken miles on an 8:00 cycle. My legs were definitely not up for it. Mentioned this on the warm-up, but Scott reassured me I would be fine when we got going. I knew I was in trouble though. Did about 300m of the first rep and I just couldn't keep going. Always feel bad pulling the pin, but I really had no choice today. Even jogging back to Cremorne was a struggle. The plan is to try and get a massage ASAP, and perhaps an easy 10km jog around Manly on Thursday (perhaps B&B ocean swim tomorrow), and a complete rest on Friday before deciding on what to do Saturday morning. Anyway, I'll take my mind off training for the next few days and enjoy the other things in life. Time to jump into the ocean now.

Monday - 16km easy

It's days like today that really reiterate how good it is to be a runner. A stunning morning with great company in Tom and Darren. Just the usual (new) route from the lagoon to Shelly to Fairlight and return. Still a little bit sore from (stupidly) doing some plyometrics on Saturday afternoon, so didn't do the usual hill sprints at the end today. So ran an extra kilometer instead. 16km in 4:30's. Should be good to go for a session tomorrow. So tempting to put the wetsuit on and swim down to Manly now, but I have work to do (like everyone else). Besides, Monday is meant to be an easy day!

That didn't last long.... 28km

Met with the Manly Crew at the pool this morning for my first long run of the year with the group. It was just what I needed. Realised I still love running, it's just a change of stimulus that I need moving forward. I'm half convinced to perhaps trying to join in with the HuRTS Squad on Tuesday and Thursday's. All the guys I enjoy running and racing with do it, so it seems like the logical step for me. I just don't have the psychological willpower at the moment to get up early three mornings a week and bash myself into the ground - made much harder when solo as well!

There was talk of a fast finish today, and it took off slightly at the 18km mark. Barts, Scotty, Tom and myself (Toby joining in later). Got to 20km and was quite sore from the plyometrics I did yesterday afternoon (I was bored). Looked at the pace and it was around 3:45-50, so really I'm 'no-mans' land. Saw Tom just off the back so decided to join him, leaving Barts and Scott up the front. Just steady from here to the end, finishing with 28km in 4:20's. Jumped into the ocean before meeting a few of the gentlemen at The Emporio. Looking forward to a new challenge ahead now!

That's it, I'm doing a Nico Rosberg!

After hammering myself in training over the past two years simply so I can run faster, I've decided that I am no longer willing to do this anymore. Running has gotten to the point where it controls my life and dictates everything else I do. I started running back in 2010 with the simple goal of getting fit and to act as a distraction from studying (yes, I was very OCD with my grades at university). However, it is now at the point where everything else in my life comes after running. I could understand this if I was a chance for Olympic selection, but this was never ever going to be the case. Besides, I'm 30 years old now (not that that is old by any means), but I really have to focus on the more important things in life, such as my family, my friends, my career, and meeting a girl and starting my own family. The latter will never happen with my current strict regime. I will definitely continue to run, and still very much look forward to my Sunday Long Run with the Manly Crew. But I won't be doing any structured running in the near foreseeable future. I plan to also incorporate a bit of diversity into my training, such as swimming and some weights. The 'athletism' is something that I used to possess, but have since lost over the past few years with my obsessive focus on a single sport. Running will always be a huge part of my life, it is a part of my identidy. I just plan to enjoy it now, something that I haven't done in a long time.

Anyway, a nice and easy 15km run this morning along the beachfront. Bloody hot and humid. Who cares about pace and power. Now going to get changed and swim down to Manly. Time to enjoy life once again!

That's it, I'm taking

Thursday - 16km with the middle 20' at threshold pace

That was tough today! Admittedly the temperature was much more pleasant, but the humidity was still there! Really had to dig deep to not the pull the pin after the first kilometer or two of the effort this morning. Just convinced myself to simply finish it, knowing how shit I feel when I stop early! Hung in there, never looking at the watch until the last second. 5.8km in 3:26's. Fractionally slower this week according to the watch, but I started and finished the 20 minute effort at the exact same positions as last week - so I'm just going to call it as 'the same as last week.' I might give myself a few bonus points as the conditions were much tougher today (despite the drizzle last week, it was bliss)! Kept going for the extra few kilometers for another solid Thursday threshold done and dusted. Ticking another box on my long road back to peak performance!

Wednesday - 20km with hill sprints

Medium long run today with Tom, Erika, Darren and Justin. Getting a good showing for the past few of these, which is great as it is my least favourite run of the week. Did the (now) usual Shelly, Fairlight loop holding an easy and comfortable pace. 20km in 4:27's. Hills sprints at Queenscliff to finish off. Very warm and humid today!

Tuesday - 5 x 1 mile reps (off 2 minutes)

This session is always my Achilles heel. That 5 minute effort pace always destroys me, and today was no different. Ran these at Passmore, but in doing so completely missed the nice sea breeze (which I discovered when cooling down at the end). So I was stuck in brutal humidity. All in all, it was a very solid session. Consistent is probably an understatement, with every rep being between 5:14-16. So 3:16 min/km pace, nothing special, but not bad for where I am currently at, and the humidity (I will try and find more excuses as the day goes on). I think I have managed only a 4-5 seconds per kilometer faster back at the end of 2015, when I was running the fastest I have ever run (but unfortunately have no races to prove this). A nice and easy jog back home for just under 18km all up. I'm knackered now, time for a swim!

Monday - 15km + hill sprints

Nice and easy solo run this morning. Kept to the same route as last Monday - lagoon, Shelly, Fairlight and return. It's going to be a very warm day. 15km in 4:24's, 239 watts. Hill sprints at Queenscliff to finish off.

Sunday - 30km

Didn't set my alarm this morning, but ended waking up fractionally too late to join the Manly Crew. So I was solo again. Ran the old loop (same as last week), again, feeling quite good. Decided to test the pace a bit, keeping it under control at all times. The last few kilometers I made more of a conscious effort to hold I back - I was starting to get quite hot by then. Saw the Manly crew swimming at Queenscliff on my final kilometer. All up 30km in 3:59's. 268 watts. Just under 120km for the week. Solid week quality-wise.

Saturday - 8 x 650m (off 30 seconds jog)

Was stoked to have Scott come down and join me this morning. Haven't done this session for literally 12 months; I'd forgotten how stubborn and tough it is! The initial plan was to run these as 8 x 2 minute efforts (instead of 650m) up at North Head, but decided to go to Passmore instead - it's flat (not that that matters), but I didn't want to burnout of North Head (as I have done before). Alternated between clockwise and anticlockwise laps. Times were solid (for this time of year); 2:01, 2:04, 2:04, 2:05, 2:03, 2:06, 2:07 and 2:06 (average 2:04 - 3:09 min/km pace). The first two or three felt fine, but then the stupidly short recovery between successive reps really starts to take its toll. I was happy with that though, managed to stay and share the work with Scotty for the first 6 reps, and it was in the back half of the final two reps that he gapped me slightly. But no shame in that - he is in great form at the moment, so that is encouraging for me. I feel that this past week has done me a world of good - it's like as if a switch has suddenly turned on and I am now absorbing and adapting to the training. Still got some significant gains to make, but encouraging nonetheless after a few months of not really seeing any improvement. A nice and easy 5km cooldown followed by a jump in the ocean. Only a short one all up (15km), but very intense.

Thursday - 16km with middle 20 minutes at threshold pace

Back to one of my staple sessions this morning, and probably one of the most satisfying to get right. Decided a change of scenery was needed (formerly used to run this religiously around Passmore Reserve - on a 650m loop), so went up to North Head. The course is tougher as it is undulating, but I stuck by the mantra of 'hills are speedwork in disguise.' So after a long slow climb up to the stone arch, I went straight into the effort. The first 5-10 minutes I was miserable. Kept wanted to stop and pull the pin. But managed to somehow keep going, and just grit my teeth and persisted through it. Never looked at my watch once, but had a rough idea of where I was as the watch kept beeping every kilometer. So I was quite happy and surprised to average 3:25 pace for the 20 minutes. Although that is still a fair way off where I previously have been, it was actually a bit faster than I would have anticipated this morning. Cruised the remaining distance back home along the beachfront for a solid 16km in the rain.

Wednesday - 20km + hill sprints

A great turnout for my least favourite run of the week. Ran to the pool to meet Robin, Ben, Justin, Jamie, Richard and Sam. Convinced everyone to avoid North Head (wanted to minimise any hills following yesterday), but surprisingly felt quite good today. Hung with Robin at the front as we ran a similar course as per Monday to Fairlight and return. By about 13km Robin and I were on our own. Just cruised along the beachfront to get the 20km up. 4:26's (237 watts). Hill sprints at Queenscliff weren't too bad following hills yesterday.

Tuesday - 2 sets of 5 x 400m hills (quick jog recovery)

This was always going to be a brutal introduction back to reality. Set out solo, with every ounce of energy ignoring a potential session of 800's with Tom, Ben and Sam. The company would have been much welcomed. But I know that I have deteriorated massively on the hills over the past few months, having essentially neglected any incline in that time. Perhaps jumping straight back into the traditional 10 reps of this session was too much? As it turned out, it was. Just kept the pace controlled from the first rep, but after about three I was in trouble. Convinced myself to get to 5, then have a break. This was a great idea (despite feeling 'soft' for doing so now), as by number 5 I was clutching at straws. A five minute break before repeating again. Doing this allowed me to get some quality out of it, which is more than I could have asked for. Times were 15:16 and 15:09. No wonder this session gets you fit - I averaged 295 and 299 watts respectively! (To put that into perspective, on Saturday's ParkRun I averaged 298 watts for 15:54).  Always nice to finish stronger. Again, by the fifth rep in the second set, I was gone! Nevertheless, I am glad that I stuck through it, as there were numerous times where I was on the verge of pulling the pin. Similar to Saturday, this sets a baseline, and is something I can work off. It's only my second week back, so still have lots more strength and fitness to regain. An easy 5km cooldown for around 18km all up. Now it is the longest possible time before I have to redo this session, so time to celebrate!

Monday - 15km easy + hill sprints

I actually felt really good this morning. The first few steps were agony, but really felt fine once I got going. A much appreciated strong south easterly offered some nice respite following the past week of heat and humidity. Joined Craig, Tom and Darren at the lagoon (the former two as part of their long run). Managed to minimise the hills (that's the plan for tomorrow) by running to Shelly Beach, Fairlight, back to Shelly then returned to Queenscliff. 15km in 4:27's (233 watts). Finished with hills sprints. Don't know why I feel good today? Won't complain though!

Sunday - 30km

Solo long run this morning. Decided to run my old course, from mine to Shelly Beach, straight up to Warriewood Beach and return. Much tougher course, but much more scenic. Actually felt quite good today, the heat and humidity being the major limiting factor. Soaked in sweat right now, time for a swim. 30km in 4:12's. Great way to start 2017!