Thursday - 3 x 800m, 3 x 400m (4:00 cycle)

Back to reality today - this was tough! Met Ben at Graham Reserve at 6:15am after a 5km warm-up. The plan was just to try and stay with him for as long as possible. Managed it for the first rep, but was red-lining. From then on in, I was simply in survival mode. Luckily, Ben reported that he too was spent after the third rep - although he was running strong. Just grit my teeth and simply went through the motions. It's amazing how going the extra few percent harder than Thursday completely destroyed me today. Oh well, got to start somewhere I guess. A very light and easy 6km cool-down for just over 15km all up. Tomorrow's rest day couldn't come soon enough!

Wednesday - 20km

First medium long Wednesday run for a very long time. Set the alarm for 5:45am, but woke up earlier and was out the door and running by then. I had agreed to meet Ben, Erika and Darren somewhere along the beachfront. Ran into Ben at Manly LSC, turned around and headed to Queenscliff where we  were meant to run into the Jordans. Didn't happen, so we headed back to Shelly, picking them up just before North Steyne. I felt absolutely fine the whole way - perhaps just a tiny bit of residual soreness from yesterday, but far better than anticipated. Ran with Ben back to his place in Balgowlah when I hit 12km. I really wanted to get to 20km this morning, so through in a lap of the golf course, then back for another lap of the beachfront. 20km in 4:34's. Running some 800m reps tomorrow morning with Ben - stoked I got a starter (well, I'm doing his session), as I was bracing for solo hill reps of Darley Rd. That can gladly wait!

Tuesday - 6 x 1km (off 75 seconds)

First session back, and it wasn't as disastrous as I had feared. Met Darren out the front of Manly LSC at 6am following a 5km warm-up. The plan was to simply follow him, as he is great form at the moment, 12 days until his Canberra Marathon. I was extremely apprehensive, so refused to set the pace. I've fell into that trap far too many times in an interval session, where the first few reps feel too easy so you end up pushing it, only to regret it towards the end. A nice south-westerly (after a random downpour in the warm-up) wind ensured that the odd reps were faster than the evens. Times were 3:27, 3:34, 3:29, 3:35, 3:31, and 3:36; averaging 3:32's. Felt comfortably solid - not at the limit at all, but slightly beyond the comfort zone. What it was was a massive confidence boaster - just what I needed after struggling to hold 5:10 pace just a month ago! A nice and slow 5km cooldown for around 16.5km all up. Might aim for a medium long run tomorrow, before trying to bribe someone into doing a session on Thursday (plan B might be some Raglan St hill reps - don't think I am up to Mona Fartlek or Quarters just yet).

Monday - 15km

Out solo this morning, but that only lasted for 2km before running into Macca and Darren. So turned around and joined them. Pace was nice and relaxed, and I was amazed at how well I pulled up after yesterday (in fact, I actually think that was the best I have felt in about a year the day after a long run). Just hung around the beachfront, enjoying another amazing sunrise. Macca stopped for B&B at 7am, then Darren went about 10 minutes later, leaving me solo for the final 4km. Upper the pace a bit, but still felt really good. 15km in 4:30's. The plan is to join Darren tomorrow morning for some 1km reps. Got to start somewhere I guess. I'll play it ultra conservative and simply try to stay with Darren, who is in great form at the moment.

Sunday - 1 hour 45 minutes

Met Erika, Ben, Darren and Clive at the pool for our last dark start (daylight savings ends next weekend). Picked up Tim at Dee Why. Felt great this morning, and probably set the pace a bit too fast. After the first drink stop at Narrabeen I made sure that I didn't set the pace, but Clive was keen and running well, so the pace remained the same. Started to fatigue around the academy, telling myself to just get to Pittwater Rd, Dee Why. At this stage it was only myself, Clive and Darren. Got to Dee Why and it was around 1 hour 35 minutes. So thought I'd try to get to 1 hour 40 minutes. However, this came just past the top of Mt. Dee Why, so decided to run downhill for a bit. Got past Brookvale Oval and was adamant that I was going to stop at 1 hour 45 minutes - which I did. Too risky going the extra 15 minutes, especially as the furthest I have run since January is 75 minutes (which was last Sunday). The good news is that the fitness is well and truly coming back, just need some more time in my legs for the long run to get it back to two hours - which I have no doubt I'll get to next Sunday now. 4:22's for 24.06km, so the pace was incredibly consistent. Caught the 155 home - although it may have been quicker to walk it. Sore now, but in a good way. Cracking day out there, kind of a shame I'll be spending most of it inside watching the Formula 1 (why couldn't it have been last weekend when the weather was horrible)!

95.4km for the week, according to Strava. Just shy of the 100km I predicted last Sunday. Will definitely go for triple figures next week (might be a while before I hit quadruple figures).

Saturday - 15km

Ran the North Head loop this morning solo, first time since early January. Slightly intimidated, hence why I delayed it each run this week up until today. Felt really good this morning, and in all honesty it wasn't so bad after all. In fact, the hill(s) that I noticed it most on was the one up to St. Patrick's estate. There and back is just under 14km, so once up there I ran three laps of the Fairfax Loop. 15km all up in 4:07's - the fastest (and hilliest) run I have done in a long time. I'm experimenting with some breakfast options at the moment, so am nervous as to how today's is going to turn out.

Thursday - another 15km

Met Justin at 6:15am outside North Steyne SLSC for a run along the beachfront. He is currently trying to come back from what sounds like patellar tendinopathy. The good news for him was that running didn't make it any worse. That's always a positive. Just stayed along the beachfront, Justin staying with me for the first half before heading home - leaving me solo for the final 7.5km. Didn't feel amazing when heading out this morning, but was able to run comfortably at a faster pace than yesterday when I felt amazing. 15km in 4:28's. Rest day tomorrow, then either a North Head run on Saturday or I'll join anyone if they are planning a run on Saturday. A week or two too early for ParkRun.

Wednesday - 15km

I felt so much better today! Got out at 6:15am and headed south to Shelly Beach. After a minute or two I could see Ben, Dicky, Erika and Darren in front, and I was catching them. Got to them just before the first kilometer (which I ran comfortably at 4:20), and just stayed with them for the next 11km or so. Ran to Fairlight, picking up Macca along the way, before Erika and Dicky disappeared. Back to Shelly before Darren turned off at Raglan St. Ran to Pittwater Rd with Ben, then back down to Manly West and back solo, feeling comfortable the whole way. Really encouraged with that - made the distance with no dramas, and the pace was quite easy. 15km in 4:34's. Still bloody humid!!!

Tuesday - 60 minutes

Joined Justin and Darren, the former coming back after a month on-and-off with a knee injury. The pace was much slower today, but to be honest, I felt quite flat - so it worked out well. Just stuck along the beachfront. 12.79km in 4:42's. Still very humid.

Monday - 60 minutes

I had planned to run the North Head loop this morning. Was having second thoughts on my approach to Shelly Beach when I bumped into Darren. Decision made, I turned around and ran with him. About a minute later, we ran into Macca, so I had some great company for the next half an hour as we just ran along the beachfront. Figured out just after halfway that 15km would have been pushing it today, so decided to stick with an hour. Ran the final 17 minutes solo, finishing in 13.55km at 4:26's. Very humid out there, I am drenched now. Still feeling so much better, just have to get fit again so I can enjoy it even more.

Sunday - 75 minutes

A change of plans at the last minute. Scotty messaged me early to say that he wasn't able to run this morning, so I still had time to meet the others at the pool for a 6:15am start. It was miserable and windy, and I was dreading a solo run. Got there and met Clive, before Ben joined us. Then Matty tagged along when we ran past his place in Manly Vale. I was feeling fine, so much so that I told everyone that I would do a full lap of the lake with them. Luckily they have a bit more sense than me, basically telling me off for even thinking about it. Wasn't keen on running the second half home by myself, so just stayed with the guys until the Wakehurst Parkway on the return loop. I stayed on Pittwater Road, running until I hit 75 minutes. That was definitely the limit for me today. The pace is fine, just need to get the endurance back. At least that is easy to do, it will simply come with running more (as is the plan). Managed to get on the 155 bus back to Manly from Collaroy. 16.73km in 4:29's. 65.8km for the week according to Strava. Will step it up next week in terms of distance, aiming for over 100 if everything goes to plan. Looking forward to it!

Saturday - 60 minutes

Still feeling better each and every day! Met Darren & Erika at the pool this morning for their long run. Joined by Dicky, Matty and Toby along the way. I actually had some spring in my step today. The lack of conditioning was highlighted running up Mt Dee Why, which is normally just a speed bump. Stuck with Darren and Toby quite comfortably until the 30 minute mark before turning for the solo run home. Like always, I was extremely tempted to push it further, but I am more mature these days. 13.7km in 4:22's, so solid progress. Might try for the same tomorrow, or slow it down slightly and add some time. I'll see how I feel.

Thursday - 40 minutes one more time

Same again today. More miserable and windy today though. Felt a bit tired upon waking, but was fine once I started running. 9.1km in 4:24's. Rest day tomorrow before increasing the time running from Saturday onwards.

Wednesday - 40 minutes once again

Today was another big step forward - I'm finally making progress!!! No pain at all! Just ran comfortably - not forcing it at all as I did last week. Stuck around the beachfront, managing to get one proper drenching early on. 9km in 4:28's.

Tuesday - 40 minutes again

Still feeling better each day. Simply stuck with 40 minutes once again this morning, although solo this time. Out along the beachfront, which was looking stormy and windy. No rain though. 8.73km in 4:35's.

Monday - 40 minutes

My symptoms are definitely improving (I will write what I'm doing differently only if it continues to improve), got up this morning only with some mild pain in both heels (as opposed to my entire body). Took the pace easier today, originally planning to set out for another hour. Ran into Ben on my way back from Shelly Beach, so turned around and ran with him for about 20 minutes. Decided at this point to play it conservative and go for 40 minutes instead. 8.58km in 4:40's. Slower than last week, but didn't push anywhere near as hard. Even better now, if I jog on the spot I am totally painfree! Anyway, even more importantly than all this running stuff is that I'm (probably) going to be an uncle today for the first time!

Sunday - 60 minutes slow

Didn't have much luck after Wednesday last week. Got up feeling terrible on Thursday, but forced myself out only to turn around after 1km and walk home. So took a rest day on Friday (as initially planned), then didn't even get out of bed yesterday morning (still feeling flat). But got some encouragement from Scotty last yesterday so decided to join the Manly Crew this morning. Wasn't able to keep up at all, and quickly dropped back and out of sight - Scotty being a legend and staying with me (sorry for holding you back). Turned just before Dee Why lagoon and went back the coastal route (much nicer). Got to 60 minutes just before my place. 5:11's, so very slow! Really felt it coming up Queenscliff headland. I really need to get this soughted out - the only problem is I that I don't know what it is!

Wednesday - 60 minutes

A bit tougher this morning, both with the head wind and the fact that I now have four days of running in my legs. Nevertheless, got out and ran for an hour along the beachfront. Essentially I am where I had hoped I'd be by now - that is, able to run for an hour without getting dyspnoea. 13.4km in 4:28's. I'll either do the same tomorrow or go for 15km. Followed by a highly anticipated rest day on Friday!

Tuesday - 50 minutes

Sacrificed some sleep for some company this morning. Met Darren at the pool at 6am (the earliest I have been up for about two months - can't believe how dark it is now) for a run around Manly. I joined him for 50 of his 90 minutes. Ran to Shelly, Fairlight and back home. Pace was slower than yesterday, but it was conversational. Felt quite tight throughout, but hopefully that is just the fitness coming back. 10.9km (longest run in two months) in 4:35's. Hopefully an hour tomorrow!

Monday - 40 minutes

Best I have felt today for a while which is super encouraging. Still working harder to maintain this pace, but that is a lack of fitness as opposed to being unwell. Solo run along the beachfront, dodging the construction workers dismantling the Australian Open of Surfing infrastructure. 9.31km in 4:18's, including a last 0.31km at 3:49 pace. Still a very long way to go, but I can finally see some progress!

Sunday - 30 minutes

Same as yesterday, but an extra 10 minutes. Felt slightly sore this morning, but that is almost to be expected after my run yesterday. Got just over halfway slightly quicker than yesterday, before running into Darren. We both had just under 15 to go (although Darren had already run for 1 hour 45 minutes), so it was great to have some company! Fingers crossed his hamstring holds up! 6.89km in 4:25's. Might try 40 minutes tomorrow depending on how I pull up.

Saturday - 20 minutes

That was longer between runs than I had originally planned. Pulled up terribly after last Saturday, not feeling half decent again until Wednesday. Didn't want to go through that again, so I held off until this morning, and forced myself to go no further than 20 minutes. Honestly, that was the best run I have had since early January (it's now March!!!). The limiting factor now is just my fitness (or lack thereof), which is great. Just ran from mine to Shelly, back to Queenscliff, getting to 20 minutes just before North Steyne. Walked back home watching the surfing. Managed 4:18's, much faster compared to anything over the previous two months. The last split was 3:57 pace (not that I care that much, I looked at this once I had stopped). 4.65km all up. Feeling fine now as well. I'll just try and slowly build this over however long I need to.