Wednesday - 20km + strides

The pace was very slow this morning, for the first 8km at least. I'm not used to the quicker turn around time between runs, plus yesterday was quite a massive session. I met Ben just near the pool, before we ran into Justin at Queenscliff. Just did the normal Shelly-Fairlight loop. Stuck to around 4:45's for the first 8km, but then suddenly started to warm-up, so ran out the front for the remainder of the run. Back to Shelly, the lagoon, then Shelly (again) and home for 20km in 4:35's. Finished with some strides.

Tuesday HuRTS - 45 minutes continuous (20' fartlek, 5' jog, 20' tempo)

I can't believe that I waited to long to do this! Finally got around to joining the HuRTS squad in the city for a lunchtime session. Absolutely loved it, so much better than training solo. I didn't realise how big the squad was, a massive turnout. Parked at Neutral Bay (where I got a left front puncture), jogged over the bridge and got to St. Mary's Catherdral ridiculously early (just before midday - didn't realise that I could get there that quickly). Waited around for 25 minutes before the others turned up. It was a long session, so the key was not to go out too hard early on. So I just stuck with Barts for the first half, feeling really comfortable throughout. Andy and Toby weren't too far behind. 22.5 minutes took us to halfway around Barangaroo. Turned around, jogged easy for the remaining 2.5 minutes before getting straight into the 20 minute tempo. Felt good for the first 10 minutes, sharing the work with Barts. Then literally a few seconds later my breathing become laboured, and I was starting to fade. Kept it together (just) for the final 10 minutes, with Andy coming past in the final 3 minutes as we headed back uphill towards the start. I think the tempo averaged 3:27 pace (the last kilometer really dropped that back), with around 3:33 pace for the full session (12.67km). As I have others to run with now, I'm not too concerned about paces - it's all about simply trying to stay with them. A 5km warm-up and cool-down made for a solid session (just under 23km all up). I'm a bit annoyed that I can't make it this coming Thursday, but will aim for twice a week from now on.

Monday - 15km + strides

I felt surprisingly very good this morning! Out for a solo run around Manly, just the usual Monday morning route. 15km in 4;15's, probably too quick but I didn't really feel it. Finished with some strides. HuRTS tomorrow!

Sunday - 30km

I finally had some company for my long run this week. I met Ben and Erika at the pool at 6:15am (Ben had already run 21km by this stage), and headed towards Dee Why nice and easily. Picked up Toby at Mt Dee Why not long before Ben and Erika turned back. Toby and I did a reverse loop of the lake, plus a bit extra due to a needed bathroom stop for the former. Didn't go around the caravan park, conscious that I was already going to get to the 30km mark well before home. Ended up finishing at the start of Nolan's, so walked the final 2km or so back home. Another cracking day, 4:22's.

Saturday - Parkrun

Well that was much better today! I met Darren and Ben at the pool at 6:15am for a very easy 5km warm-up to Curl Curl. Felt completely relaxed and quite good. We got there about 20 minutes early, so just kept my jacket on and walked around. Didn't even bother with strides this morning. The gun went and the plan was just to stay with Ben, knowing that he would be either a sub or right on 17 minutes. So I shadowed him for the first mile, and to my surprise it felt really comfortable. So took the lead at this point, and had quite a bit in reserve. Decided to push it, and before I knew it I was solo. Never had that feeling at Parkrun where I had a bit in reserve most of the way - generally it is straight into survival mode at about 3km. Got to the final stretch and just kept my head down. Crossed the line in 16:44/45, so a massive improvement of 31 seconds from last weekend. Ben finished strong right on 17 minutes, with Darren coming home in a PB of 17:12. So great runs all around. In fact, it was the first time since my sub-16 back in 2015 that I felt that I could have done some reps or efforts postrun. I didn't though! Ran back along the beachfront nice and easy for 15km all up. Don't know where today came from, but I feel like it was a mini breakthrough, just what I needed to get my confidence back again. Still a way to go, but I'm now on the right track. Really looking forward to running with the HuRTS squad on Tuesday (can't do next Thursday due to an annoying presentation). The only thing that I have changed in recent days is that I have completely reverted back to exactly what I was eating back in 2015, my best year of running. Perhaps that was the secret all along?

Friday - 10km easy

Decided to get out once again this morning, especially as I haven't done any speed work this week. 10km nice and easy along the beachfront. 4:21's. Another beautiful morning!

Thursday - 15km

No session today, just ran around Manly solo. Felt quite good! 15km in 4:13's. Will probably do Parkrun on Saturday (my current weekly speed session), before starting properly (and I mean it this time) next week.

Wednesday - 20km

Joined Darren for a nice and cruisy medium long run around Manly. Woke up at 4am due to some thunder, but the storm had cleared by the time I was out at 5:50am. Just stayed along the beachfront and Fairlight, with Quentin joining us for the final few kilometers. 20km in 4:35's. Didn't do any strides this morning, wasn't feeling amazing (didn't feel horrible either).

Tuesday - 15km nice and easy

Physically I am feeling great! Psychologically I am destroyed. Woke up and ran to North Head with the intention of doing Mona Fartlek. Got up there and just couldn't bring myself to start it! I need a change in stimulus, as this is unsustainable. I've spent the past two years stressing all day Monday, Wednesday and Friday about impending session the following morning. I think part of this is driven by the fact that most of these are done solo. I still love running, but am struggling with the status quo.  So I think the answer may be to rejoin a squad. And since I finish up tutoring this coming Thursday, running with the HuRTS squad is now doable. So that's the plan, starting next Tuesday (thought about going this morning, but have a full day of work booked in already, plus it may be a bit depleted today post-SMH half marathon). Ended up running a cruisy 15km around Manly in 4:25's. Hopefully this is the start of better things as far as running goes, especially as I have finally got all my health issues sorted (about time)!

Monday - 15km + strides

Solo run around Manly this morning. Just stuck to the usual Lagoon, Shelly, Fairlight, Shelly route. Felt really good, as if I had had a rest day yesterday. 15km in 4:20's. Got back into some strides at the end to finish off.

Sunday - 30km

Solo run around the lake this morning. Felt really good, and kept the pace super comfortable. Fractionally slower than last week, but it felt a million times easier. Even the time passed by ridiculously quickly. 30km in 4:13's. Back into this week, feeling much better again!

Saturday - Parkrun (finally did a session again)!

Really happy to get that done! Jogged nice and easy to Curl Curl, feeling so much better than last week. Got there and it was a ghost town compared to last Saturday (a combination of wet weather and UTA100/SMH Half Marathon). Basically a solo run for me, although I had Samir running with me for the first kilometer which was nice. Didn't look at the watch once, just planning on around a 17:30 (set the bar low based on the lack of speed over the past fortnight). Dodged a few puddles here and there, getting home in first place (who cares) in 17:15/16 (that's more important). The good news is that it was faster than I thought I would manage today, so that's a nice confidence booster! Also, the limiter was a lack of conditioning as opposed to underlying fatigue (which is more often the case). So overall, really happy with that (at this point in time, all things considered). 5km jog back home via the beach for 15km all up. Looks like the bureau got it wrong once again!

Friday - 10km easy

I actually did a Friday run! Felt quite ok when I woke up, so thought I'd head out - especially given my disrupted week of running. Just stuck along the beachfront, with only a few little spots of rain at the beginning. 10km in 4:28's.

Thursday - 20km

I had a change of plans last night after a WhatsApp message from Tom asking if anyone was keen to join him and Erika for a session at Nolan's this morning. I couldn't turn it down, so went along. Felt good warming up, but was still unsure whether to go ahead with it or not. Got there, found out Tom wasn't actually going to run - and given that it was 8 x 1km reps (a bloody long and tough session), I thought I was better off sticking with plan, which I did. After the 4.75km warm-up to Nolan's, I ran the remaining 15.25km around the golf course, to the lagoon, Shelly Beach, Fairlight, back to Queenscliff then home. Saw Macca, Justin and Burkey along the way. Pace felt much better today, 20km in 4:09's. Should be good for to start proper training again this weekend (in the rain) - if I don't get sick again.

Wednesday - 15km nice and easy

I joined Ben, Justin and Jamie this morning - meeting at the pool at 6am. Ran there, feeling much better than yesterday, and was quite happy to move at a slightly quick-ish pace. But they had the opposite idea, so I fought my inner urge and simply held back with them and enjoyed being out there again. Ran to Shelly, Fairlight, back to the lagoon, then solo for the final kilometer back home. 15km in 4:47's. I think I'll ditch the session tomorrow and replace it with another easy run between 15-20km. I might aim for Parkrun on Saturday.

Tuesday - back to running, 10km easy

Im not having much luck lately. Finally started to feel good again on Sunday morning, then came down heavy a few hours later with gastro. So spent the rest of the day in bed with a bucket by my side. Yesterday was an improvement, but understandably had no energy whatsoever. So to simply get outdoors today was a bonus, and to actually run was fantastic. Stuck to 10km, and kept the pace super easy. Apart from the obvious lack of energy, I felt good. Stayed along the beachfront just in case I had to stop earlier than planned. 4:41's. Probably the pace I should be running my normal 'easy' runs anyway! I'll take each day as it comes, I'd love to try for a session on Thursday, but I'm more than happy to hold off until the weekend and get it right - I've had some failures in the past by rushing back.

Sunday - 30km

I added a few more carbohydrates into my diet yesterday, and so far it has been positive. Felt much better this morning for it. No starters this morning, so I was out for a solo lap of the lake. Quite nice conditions, not too cold. Stuck to the eastern side of the lake due to 'trail works' on the Wakehurst Parkway side. 30km in 4:11's. Hopefully I can resume normal training this week.

Saturday - still not right

I don't know how to describe this, but despite an easy week, I felt terrible still. It's not so much during the warm-up, it's once the speed comes. Although after the warm-up this morning I was having serious doubts about finishing. Started Parkrun, staying with the leaders for the first kilometer. This felt fine, but literally within a few hundred metres I was back to jogging. I just couldn't do anything about it. It wasn't even as if the pace was that tough! So I jogged back to the start/finish line, grabbed my jacket and ran home. A pretty disappointing way to start the weekend. I don't know what to do from here? I'm just praying that I haven't relapsed into what I went through early this year!

Thursday - 10km easy

It's amazing what a few easy days (plus a massage) will do. I was a bit worried that I had regressed back to where I was in January after feeling terrible for the past week, but those fears were alleviated this morning as soon as I started running. 10km nice and easy in 4:15's. Could have easily kept going, but stuck to my original plan. Bumped into Quentin early on, so had some good company for about half of it. I'll take another rest day tomorrow, then back into normal training from Saturday onwards.

Tuesday - no session, 10km easy

My concerns from yesterday were met this morning. I admittedly felt much better this morning compared to yesterday, but still nowhere near ready enough for a session. Wasn't convinced, so warmed-up on my way to North Head, but once I got to Addison Rd I knew that pushing on would not have been smart. Turned around and ran home, bumping into Darren for a bit. I really hate pulling the pin on sessions, and I'm always really hard on myself for doing so. But just looking back to two massive mistakes I made last year (running hard on the Tuesday after the Sydney 10, and then again after the Bridge Run), I got injured and couldn't train properly respectively. Besides, I have trained very consistently over the past 5-6 weeks, only missing a single session (last Thursday). So the plan for the rest of the week is an easy run again on Thursday, then probably Parkrun on Saturday. Assuming that goes to plan, then my normal long Sunday and back into normal training next week.  

Monday - 15km + strides

I really felt it this morning - so slowed it right down and simply got it done. Solo run around Manly and Fairlight. Freezing out there! 15km in 4:38's. Felt good doing the strides, which was a nice surprise. Hoping to feel a lot tomorrow as I am planning a session.

Sunday - 30km

I felt how I had envisaged - fairly flat. The plan was to run much easier today, especially as I had promised Tim to do so, as him and I are the only two remaining members of the Manly Hardcore group (can't believe how soft everyone else has become running at midday - with perhaps the exception of Tom, as I totally understand the nature of his injury). I ran to the pool n hope of finding someone, but no luck. Headed up Pittwater Rd where I bumped into Erika. I convinced her that we wouldn't be going fast today, so she joined. Picked up Tim at the top of Mt. Dee Why and headed towards the lake. Word on the street was that part of the trail around the lake was closed, so we ran it in reverse. It was true, a massive section just past the Academy and all the way towards the Scout Hall is fenced off, meaning that we had to run on the road for a fair bit. I think we'll do the other side of the lake next week. Got to Pittwater Rd, and as Erika had already run 19km at that point, we turned early and headed home. Got back to North Steyne for 28km, so ran to Manly LSC and return for the full 30km. Not as slow as I thought, finishing with 4:31's. Quite sore now, but to be expected. I'm hoping that the shock of racing yesterday will turn into some positive gains in training over the next few weeks!

Saturday - Sydney 10 (am) + 8km recovery (pm)

Well, that's about where I predicted to be. 34:38, well outside my best of 32:23 last year, but at least it's a start. Went out harder than I probably should have (I think I had a 3:10 first kilometer), before realising that the guys that I usually stay with are too fast for me at the moment. From about the 3km mark I was simply in survival mode (yes, that early). Simply just had to convince myself not to stop. I was kind of like a sitting duck, people would progressively catch and pass me - didn't have much fight left in me. Just held on and did my own thing. I would have loved to sneak under 34, but getting under 35 was in all honesty more realistic. Just happy to get back out there and race again (forgot how hard it is)! Great runs by everyone, but special mentions must go to Toby (33:13) and Ben (sub-35), massive PB's by both. And Barts - he loves to go low 32's! 4km warm-up and 4km cool-down. Surprisingly not too sore now (nor should I be with that time), so might even head back out for a double later today. Will try to have another solid four weeks of training before I race again (Striders), but the real goal is the Gold Coast half marathon in 8 weeks. I will see how I progress over the next month before booking flights, etc. Plan B will be the Sydney Harbour 10km (or 9.6km, depending on who you talk to) if I don't feel my fitness is up to scratch for the former.

Managed my first double since September (in fact, since my last race - The Bridge Run). It was just nice to get out on a beautiful afternoon (somewhat inspired by Eliud Kipchoge's 2:00:25 marathon). My pace was slightly off his, despite only running 8km. 4:38's.

Thursday - no session, 10km easy

I had initially planned to do some sort of taper session (yes, I decided to enter the Sydney 10 - and if I can get within two minutes of last year's time, then that will be a massive win). But felt quite flat, similar to Tuesday (but pushed through it then). I've been ridiculously consistent over the past 5 weeks, so I was more than likely due for an easier week anyway. Plus, in the past I have ignored these obvious warning signs and simply pushed through it for another few weeks only to dig myself into a hole of fatigue. So I ended up running up to North Head, then an extra 500m past where I was going to start the session. Turned around and ran home. 10km all up, 4:33's. I'll take a complete rest day tomorrow and hopefully be thankful for this come Saturday morning.

Wednesday - 20km + strides

Solo this morning, just ran a lap of the beach, followed by the Fairlight loop, then another lap of the beach. A massive southerly made heading in that direction tough work. Felt better today than the last two days, so that is encouraging. 20km in 4:26's. Strides to finish off with.

Tuesday - 16km, middle 20 minutes @ threshold pace

Moved Thursday's session forward to today's, as it is slightly longer than my originally planned session for today. That way, if I enter the Sydney 10 I may be slightly more fresh. Anyway, I felt very ordinary this morning. I managed to fight off the onset of a cold last week, but it seems to have developed into a mild stomach bug over the past few days. Nonetheless, I gave the session a go, not confident at all that I would get through it. Couldn't run it at the same intensity as normal for the first half (only very slightly off), but was able to bring it home quite strong in the second half. 5.74km in 3:29's. Only a second per kilometer slower than last week (where I felt amazing), so all-in-all not a bad effort. Ran the remaining (just over) 4km without having to stop for the bathroom. I'm sure that it will settle over the next day or two.

Monday - 15km + strides

Out solo this morning for a lap of the beachfront with the Fairlight loop as well. Finally felt the effects of Saturday's hills & yesterday's long run - but warmed up at about the 7km mark and was great from there on. 15km in 4:25's. The strides felt the best they have felt in a long time.