Sunday - 30km

Just Ben, Tim and myself this morning. Met at the pool, and ran the usual lap around the lake (including the caravan park this week, much to Tim's disapproval). Felt really 'springy' this morning, most likely following the hills yesterday (which is basically resistance training). Either that or the fact that I ate way too much for dinner last night (so much so that I actually feel slightly sick). 30km in 4:20's. The hardest week on my program is done! Just over 116km for the week.

Saturday - 10 x 400m hill reps (quick jog recovery)

Finishing off a tough week of training with the infamous hill reps. I've given up asking for company for this session (Scotty is the only one grave enough to join me, but knew that he wouldn't today being a week out from the Sydney 10). Bumped into Erika on my warm-up, I'm hoping that she can get her iron levels sorted (really think an IV infusion is the way to go). Got to the bottom of Collins Flat, and after a bit of procrastination, I finally got going. Similarly to last time (two-and-a-half weeks ago), I simply tried my best to pace the session appropriately - still not at the level to really attack the downhill recoveries yet. But I am amazed at how much stronger I feel than last time. Although once you get to about the fifth/sixth rep, the goal of the session switches from pace to survival. Those last few reps are simply about getting to the top (I'm glad no one can see me, as it would look terrible). Got through it in 31:08. Really wanted to go under 31 minutes, but a 45 second improvement since last time is still great! Looking back at the past, I'm still two minutes off my absolute best. So stil some way to go, but it's improvement nonetheless. In saying that, I'm still completely undecided whether to race next Saturday (I've decided NOT to race the SMH half marathon, as firstly I'm not at the right level of fitness, and secondly the recovery post-race will compromise my training leading into the Gold Coast half marathon six weeks later). The race fitness is needed, but I am making good improvements with the current plan. I'll have a chat to some others and gauge their thoughts. Anyway, just under a 5km warm-up and a 5km cooldown for about 18km all up.

Thursday - 16km, with middle 20 minutes @ threshold pace

That was tough this morning with the cold wind. Although magical conditions temperature-wise! Just the usual loops of North Head, the first 5km nice and relaxed, before starting the 20 minute effort. As always, ran purely on feel, not looking at the watch until the end. It honestly felt like I had a headwind regardless of which direction I was running! But definitely more pronounced when running south - which comprises about two-thirds of the effort. The last kilometer was really tough - uphill into the wind. Kept repeating the mantra 'tempo' in my head to make sure I wasn't red-lining it. Finished with 5.78km, in 3:28's. Although I think it may have been further and faster than that, as it was quite a bit further than last week, and only just shy of Tuesday's Mona Fartlek (Strava also backs me up on this). Regardless, I was really happy with that, as it was faster despite the tougher conditions. Ran the remaining (just over) 5km nice and relaxed, finishing with 16km in 3:50's. Another week done, and still getting some improvements!

Wednesday - 20km + strides

Woke feeling great this morning (must have been the leftover san choy bow for dinner last night). Got out at 5:50am, headed towards the lagoon, found Tim, ran with him to Shelly and back before picking up Darren just before North Steyne SLSC. Back to the lagoon, then to Shelly, Fairlight, Shelly and home. The 20km went so much quicker with the company. 4:28's all up. Finished with some strides. Another magic morning, although I think tomorrow is going to be a different story with the predicted wind coming.

Tuesday - Mona Fartlek

I always get slightly nervous before this one, as I find it really shows where I am currently at fitness and performance-wise. So much so, I can predict my race times based on this session, and I mean course-specific race times. The bad news is that I am still a fair way off peak fitness. The good news is that I have made a significant improvement over the past few weeks (more so than I had thought). Warmed up along the beachfront to an amazing sunrise, with people everywhere who were assumably coming home from the dawn services. Did the session up at North Head, my local training ground. Took off hard, but always kept some in the tank. Although the session hurts like hell, the upside is that it is significantly shorter than my two longer 10k-pace sessions last week. Ended up with 5.84/5km (Garmin vs. Strava), or 3:24/5 min/km pace (Strava vs. Garmin). Nevertheless, just over 200m further than three weeks ago. Over the moon with that, but still know that I have to get to the point where I can comfortably go over six kilometers for the session. Even better is the fact that I am still seeing progress. A nice and easy cooldown back home for just over 15km all up. Still debating whether or not to race the Sydney 10 and/or the SMH Half Marathon. I think the race fitness will do me a world of good, but then again I hate racing when I am not running at close to my best.

Monday - 15km + strides

Another perfect morning out there today, started solo for the first 5km before meeting up with Matty. Did the Fairlight loop and then back to Shelly. Nice to have some company on a Monday morning, makes the run go so much quicker and easier. 15km in 4:22's. Finished with some strides as per usual.

Sunday - 30km

Met Scotty and Justin at the pool at 6:15am. Picked up Toby at Dee Why just before Justin turned. Pace was nice and relaxed, which was fine by me - as I had pulled up a bit sore this Sunday after yesterday's session compared to the previous few weeks post-Parkrun. We did a reverse lap of the lake today, which also meant running through Fisherman's Beach and Long Reef Golf Course. An amazing day for it. Finished up just before Harris Farm with Scott - no increased pace towards the end this week. 30km in 4:26's, and just over 120km for the week. Caught up with one of my favourite client's and good friend Kris at Ruby Lane for a post run chia tea, so a great way to start the day.

Saturday - 8 x 1km (off 60 seconds jog)

Another long session, I was very tempted to skip it and do Parkrun - but really need to do some more 10km race specific training. Did these in the bike lane along the beachfront. Wasn't sure what pace to expect to hold, as I have never done this session in this specific configuration (I've done 1km reps many times, but of various reps, rest duration, rest types, etc.). So as I have been doing quite well these days, I simply ran it on feel - only looking at the splits after the session. It's a weird one, as I constantly feel like I have to hold back the pace for at least the first half of the session (I know it's very tempting to go harder, but I have done that far too many times only to really regret it when the last rep or two slow down by 15-30 seconds per kilometer). Splits were 3:22, 3:23, 3:25, 3:22, 3:26, 3:24, 3:30, and 3:25 - averaging just under 3:25. So nothing super amazing in terms of pace, but not too bad for this session. Basically fractionally quicker than my 5km pace from last week - so held that for 8km today (broken down of course). I actually think that this is tougher than Tuesday's mile reps, as the rest is shorter and it's active. Nevertheless, great to get it done. A 5km cooldown for just over 19km all up.

Thursday threshold

This session certainly doesn't get any easier! Felt pretty flat (as is usually the case by Thursday) during the initial warm-up, but looking back at the pace post-run, I think I ran this somewhat faster. Got stuck into the effort at the 5km mark (20 minutes at threshold pace), it felt hard but controlled at all times. Similarly to previous weeks, each time when I felt close to the red line I repeated the mantra 'threshold,' which is my cue to hold back a fraction. Finished the 20 minutes at 5.75km (3:29 min/km pace), so a big improvement over the past two weeks (got a whole two signposts further down the road)! Really happy with that. Straight back into the remainder of the 16km run, but nice and easy. 16km all up in 3:54's. Great to see Laura back out running once again, and Thomas being soft by riding instead of running.

Wednesday - 20km + strides

We had a crowd of people at various parts of the run this morning. Met Justin and Erika out the front of North Steyne - the latter just finishing her run. Ran to Shelly, meeting Ben on the way back. Off to Fairlight, back to Shelly before running into Quentin & Darren. Dropped Justin off before heading back to Ben's in Balgowlah, seeing the Stewart's along the way. Solo for the final 6km, so a lap of the golf course and then home. 20km in 4:30's. Strides to finish off with.

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

I was stoked to have Quentin show up at Manly LSC to join me for the session. I woke up at 6am with a message asking me what time and what the session was. Wrote back, but figured I had responded too late (Quentin had sent the message at 10:30pm last night - I was fast asleep by that stage). So the company and pacing was much appreciated this morning. I've only done this session twice along the beachfront before, and both times I had blown up by running the first few reps too fast. So being older and wiser, I paced it more appropriately - again by not looking at my watch until the end of the session. 5:24, 5:20, 5:25, 5:24, and 5:25 - averaging 5:23 (or just under 3:22 min/km pace), which was great, as the goal was between 5km and 10km pace. The two minutes standing recovery was nice for the first few reps, but didn't feel enough by the last few. A nice cool-down back to Addison Rd so Quentin could show me his new place that he and Grace just purchased - they did extremely well! Just over 18km all up.

Monday - 15km + strides

An easy 15km solo on a beautiful morning. Saw Ben, but he insisted that he was running too slow. Just laps along the beachfront. Felt better as the run progressed. 15km in 4:20's. Strides to finish with.

Sunday - 30km

Met Ben and Scotty at the pool before picking Tim up at Mt. Dee Why. Just the usual lap of the lake today. Feeling quite good today, with Scotty and I pushing the last three kilometers back to North Steyne. 30km in 4:18's. Another superb morning for it, made even better with the absolute lack of traffic! 115.9km for the week, another successful week ticked off.

Saturday - Parkrun

Another strong turnout today at Curl Curl Parkrun, with Scotty leading the way. Felt my usual rubbish-self on the warm-up, which is normal for a Saturday morning. Similar to the last two weeks, I just went out and ran without looking at the watch the whole way. Scott was out in front, followed by some young kid. I was with Gary and Lauren, but they started to pull away from me just before the 3km mark. Ran my own race, so didn't over-exert to try and catch them (which ended up being a good thing). The last kilometer was as painful as ever, especially knowing (without looking) that I was slower than last week. Crossed the line and was stoked to be proved wrong, finishing in 17:05/6. 15 seconds quicker than last week! Over the moon with that, but also slightly bitter sweet, as I now wonder what could have been if I had known I was a handful of seconds off a sub-17? Nevermind, I'm still coming back, so any improvement each week is fantastic. Didn't join Scotty for some one-minute efforts after (I was absolutely knackered)! A nice and easy jog back via the ocean with Matty for a solid 15km worth of running all up. Another solid week (almost) completed!

Thursday threshold

Back to making this a staple weekly session - 16km run with the middle 20 minutes at threshold pace. Always tough this one, at the end of a solid training week (even more so after Tuesday's hills, which normally take a bit longer to recover from than other sessions). Felt half decent though. Drove to North Head, did the first 5km comfortably, then same as last week - the next 20 minutes at threshold pace. Again, had to remind myself to back off ever so slightly numerous times throughout where I felt I was close to red-lining (harder for me to do than it sounds). Slightly better than last week (20m further), 5.64km in 3:33's. Straight into the remaining five and a half kilometers. Any improvement is good, so quite happy with that. Still some way to go, but the positive is that I am not going backwards, as was the case the last two times I tried doing this in January and last October. A solid sixteen kilometers all up. Looking forward to a rest day and a public holiday tomorrow!

Wednesday - 20km + strides

Pretty lonely morning in the early drizzle. Decided to keep the run as flat as possible, so just did laps of the beachfront. Saw Erika, but she insisted that she was running too easy for me. So we kept going our separate ways. Bumped into Justin at about 18km, so had some company running back towards Queenscliff for the final 2km. 20km all up in 4:34's - felt nice and relaxed. Strides again in Pine Lane - these felt quite sluggish!

Tuesday - 10 x 400m hills (quick jog recovery)

Well that was better than I had envisaged! Last time I attempted this, I had to stop halfway and divide the session into two sets. So I made sure that I paced it better today, even more so since the last time I did any hills was at the start of January. Did the usual warm-up to Collins Flat via Shelly Beach (just short of 5km). Then straight into the session. The best thing about this session is that it is never effected by the weather - it's so sheltered down there. Simply just took one rep at a time, and kept the recovery in the 'quick jog' zone as opposed to a 'float' like I normally would (that will come perhaps next time). Didn't look at the watch until the end, finishing in 31:51 for the 8km. Nowhere near my best, but actually must better than I anticipated (I was thinking I would be happy to go under 33 minutes). More importantly, I got through the entire session this time. A nice and very slow jog back home via Shelly Beach once again for just under 18km all up. Nice and sore now (in a good way).

Monday - 15km + strides

A stunning morning, although quite chilly. A solo easy run along the beachfront, feeling pretty much fine following the weekend runs. 15km in 4:23's. Strides along Pine Lane to finish, feeling better each time I do these now.

Sunday long run - 30km

I had some company today, which was a nice surprise. Joined Justin and Macca at the pool at 6:15am, although I knew that I had to make the most of it as they were turning at Brookvale. I ran about 500m by myself before meeting Tim at the crest of Mt. Dee Why. So spent the next 17.5km running up to Narrabeen and around the lake with Tim. Pace was nice and comfortable, without being too slow. Tim peeled (pun intended) off at Dee Why leaving me solo for the final 5.5km descent back to sea level. 30km all up in 4:22's (or 30.3km in 4:19's according to Strava - which one is official?). 113.6km (113.9 Strava kilometers) for the week according to Strava, but more importantly, I completed my first proper week of three speed sessions. Still won't be anywhere near peak fitness by Sydney 10 (nor SMH half, if I decide to run that), but the goal is still the Gold Coast half and C2S (despite the fact that I hate that race) - and perhaps even Launceston 10 if I can get fast quick enough (although running Striders at North Head a week earlier may be a smarter option in terms of logistics and finances). I really do want to find a proper 10km road race to do this year though. Off to enjoy what is likely going to be the last warm day for a while.

Saturday - Parkrun

Another Parkrun this morning - it was either that or quarters, and I felt like being a little bit social, so chose the former. A 5km solo warm-up, then met quite a few other down there, including John, Mr. Roach, Bronnie, Tim, Lauren, Gary, and Tom (although sadly he wasn't running). Felt flat during the warm-up, but that is not unusual for me on a Saturday - something to do with having the previous day off training I think. The gun went and immediately felt faster and better than last week. I let John and another guy go (or more correctly, I was unable to stay with them). I had Tim breathing down my neck (to my surprise) for the first 800m or so, then Lauren and a young kid were in my shadow for the next kilometer or two. Lauren came past me just before the three kilometer mark, and I thought that I was going to get dropped. Just stayed right behind her for the next kilometer, and managed to regain my breath. Then just before the bridge I put in an effort, and was solo all the way until the line. First looked at my watch once I crossed it, reading 17:19. So much quicker than I had anticipated, and 28 seconds quicker than last week, so very happy with that. It proves that I am actually responding to the training for the first time in months. Don't know what time the two in front did, but it's fair to say I was well behind them. Regathered with everyone after before running back along the coast with Lauren. 15km all up. And it looks like I have at least on starter tomorrow morning for the long run in Tim. Good luck to Darren, Erika, Ben and Matty down in Canberra tomorrow! I'm annoyed that I will miss it for the first time in three years!

Thursday - 16km with middle 20 minutes at threshold pace

Forgot how good a session this is! Drove up to North Head (to avoid jogging up Darley Rd) and simply ran laps of it. First 5km from the stone arch got me to the start line of the Striders race (4:15's), then straight into the threshold effort. Every time I started to feel like I was approaching the red line, I ensured that I backed off the pace, simply saying 'threshold' to myself (meaning 'comfortably hard,' not all out)! Didn't look at the pace once, as I was actually feeling quite flat prior to the effort (actually had to convince myself not to pull the pin). Nevertheless, quite a solid effort in the end, getting 5.62km in 3:34's - finishing just shy of the stop sign I got to on Tuesday's fartlek session. So once again, quite happy with that, for this point in time. Straight back into an easy pace run to get the final 5.4km bringing it to 16km. Such an awesome day out there!

Wednesday - 20km + strides

I finally had some company today after three days of running solo. Met Justin at 6am out the front of North Steyne, and just jogged nice and easy to Shelly, Fairlight, back to Shelly before heading back towards Queenscliff. The effects of his 10km race on Saturday came today, as he was feeling quite flat. A great effort though (his Saturday run that is). Just as Justin was finishing, I ran into Darren, so headed back towards Shelly for another 15 minutes. I'm sure that he will race well on Sunday, he has done the hard work and is in great shape. The final 5km was solo, but didn't really bother me. All up, 20km in 4:33's. Did some strides once again down Pine Lane. Slightly more coordinated than Monday.

Tuesday - Mona Fartlek

I'm over the moon that I finally got through that one! Mona Fartlek up at North Head had been a staple session of mine in 2015 - my best year of running so far. Unfortunately I got psychologically destroyed following some bad experiences with that particular session when I ran into some overtraining (how unusual) in January 2016. I haven't done it up there since. So today, with my actual race fitness well down, I went up there with no pressure whatsoever and ran it on feel. I went hard - but didn't kill myself either. Tried my best to keep the pace consistent - although the final couple of minutes is always close to impossible on this course as it is uphill. All up, 5.64km in 3:33's. Slightly faster than ParkRun on Saturday (which was only 5km and dead flat), so really happy with that. Plus there was a strong southerly (& rain), so I was against it today. Obviously a far way off my very best (6.24km), but actually much better than what I anticipated for today. So very satisfied. Jogged back home for just over 15km all up. Now the sun is out.

Monday - 15km + strides

Solo again this morning. Looked out for Ben during the run, seeing him right towards the end. Just ran up and down along the beachfront, feeling only slightly sore from the weekend. 4:27's. Did some strides at the end down Pine Lane. I could tell that it had been a while!

Sunday - 30km solo

I had agreed to meet Ben at the pool at 5:30am. Got there with about a minute to spare, and after about 5 minutes of waiting I knew that my worst fears were realised. Solo for 30km. It actually was fine to be honest, plenty of time to think and solve all the issues within the world. Just did the normal traditional loop, finishing at the 30km mark at Harris Farm. The hardest bit was walking home from Harris Farm! Never had that feeling that I wasn't going to make it this morning, unlike the previous two Sunday's. 4:20's, so not a bad pace either. How I pull up tomorrow will be interesting! 112km for the week, good to be back into triple figures. The plan is for much the same next week, but with a greater emphasis on the three speed sessions. Although the pace will be slow, I've just got to focus on getting through them.

Saturday - Parkrun

Had to simply go down to set a baseline today, so no pressure at all to perform, which was nice in a way. Met Darren and Erika at the pool at 6:15am and did a nice and easy 5km warm-up to the start line. It was pretty cold this morning, good running conditions though. The plan was to simply try and follow Darren the whole way - but then heard he was trying for a sub-3:15 first kilometer, which is way beyond me at this point in time. So just went out there and ran my own race, running purely on feel. Felt consistent the whole way, with Darren and the other guy in front pulling quite a big gap over the first kilometer or two. Beyond this, the gap remained steady until the end (about 20-25 seconds). Enough that I could see them the whole way. Didn't look at my watch until I finished, getting across in just under 17:50. Way off my 15:55 when I was at my peak, but to be honest, I'll take today's time - especially in light of how I was feeling only two weeks ago. Darren had a great run, running just under 17:30 for the first time. Erika was also strong, although I know what she can do to run even faster! To me, it was a great solid session - a good way to throw myself back into the pain chamber and toughen myself up psychologically so I can get back into the hard and faster stuff. Just 5km cooldown back home with Darren and Erika again for just over 15km all up. Planning for at least 2 hours tomorrow (hopefully 30km if all goes to plan), so the potential for just over 110km this week! Getting there slowly. Hopefully that will help me drop those extra few kilograms I am currently carrying (oh yeah, that's another excuse that I can use)!