Thursday - 15km

I could have easily have hit the snooze button this morning and slept in. I was pretty tired this morning (as expected), but reluctantly got up telling myself that I can sleep in tomorrow. The plan once again was to simply run on feel, which was going to be slower and easier than the past few days. I even convinced myself to avoid North Head and stick along the beachfront to keep it flat. But similarly to yesterday, as soon as I started running I felt fine! So I decided to run North Head, keeping the pace controlled and within my comfort zone at all times. I pushed the final few kilometers, but again, not all out by any means. 15km in 3:47's! Wasn't really expecting that, but I'll take it. Another stunning morning out there, although a little breezy at times (especially up at North Head). Last day of winter, so I can't complain! Hopefully not too long until I can start jumping into the ocean once again post-run.

Wednesday - 15km

Felt a bit more tired this morning, so the intention was to hold back the intensity a bit. I felt fine once I got out, and probably ran at what felt like a similar intensity as yesterday. Saw Ben just as I started - he was just over 2.5km ahead of me. I thought he might be running the same loop (the Shelly-Fairlight loop), so thought I might have some fun and see if I could make up the ground over the 15km of running. Saw him again at Manly LSC (I was on my way to Shelly, he was off to Fairlight), so it was down to just under 2km. Then again between Fairlight pool and the turnaround - so now about 1km. Then lastly on the way back from Shelly - this time it was down to about 300-400m. I caught him just after Manly LSC, and he decided to push the pace with me up to Queenscliff bridge. I pushed the pace a bit more here, with Benny just hanging in there. I turned around just after Bridge before the final 800m back home along the beachfront. The company, albeit short and not much talking, was nice! Final two kilometers were quite quick, 3:32 and 3:31. All up, 15km in 3:47's. Again, the pace felt solid but definitely controlled the entire way. Every time I consciously felt myself trying to run faster, I would back it off. Another cracking morning out there once again - only one more day of winter!

Tuesday - 15km

Up to North Head this morning. Feeling good, so ran firm but kept it comfortable the whole way. 15km in 3:51's. Bumped into Jamie at the very end, it's been a while so we had lots to catch up on!

Monday - 15km

Another solo run this morning. Just did the usual Monday morning beachfront-Fairlight loop. Pretty chilly out there this morning! Feeling quite good despite the long run yesterday. 15km in 3:55's.

Sunday - Two hours

That was an eventful morning. I picked up Scotty at 6:30am and drove to Centennial Park to meet Barts for a two hour long run. After a delayed start, we finally got going just after 7am. Things were going as per normal until about 8km in when Barts took a sharp right hand turn onto one of the trails and hit his knee really badly onto one of the pillars. He went down, and it looks like he may need stictches. Scotty stayed with him while I ran back to the car to pick him up. Drove him back to his car before Scotty and I were off again. I'm hoping that Barts won't be out of action for too long! Anyway, just a few laps around the outside and the white fence bought up the two hours, finishing just shy of 28.5km. 4:13's, feeling pretty comfortable.

Saturday - Manly to Spit & Return

It has been a few years since I've run the full Manly to Spit, and I forgot how good it was! The track has been improved drastically on some sections, almost like running on a footpath. But there are still the more technical parts, especially from Tanya Park to Clontarf (I think I got a 6 min/km through here this morning). I couldn't figure out why I saw bunches of four people with numbers pinned on their tops - I couldn't think of any races that were going on at the moment? Then upon returning to Tanya Park, I realised that it was the Oxfam 100km trailwalk. No wonder they didn't seem too responsive when I said good morning! A cracking morning out there. Kept the pace firm but comfortable, only really opening up in the final few kilometers once I was back on normal terrain. Just under 20.2km in 4:33's. A great way to start the weekend!

Thursday - 15km

North Head loop today, feeling really good! Another amazing morning, although slightly windy. 15km in 3:54's.

Wednesday - 15km

Just the same run as Monday - the beachfront-Fairlight loop. Feeling relatively fresh after a rest day yesterday. Absolutely stunning morning. 15km in 4:03's.

Monday - 15km + strides

A solo run around Manly this morning, sticking to my usual beachfront-Fairlight loop. That wind was very cold, my fingers are struggling to type this now. 15km in 4:12's. Finished with strides. Feeling good!

Sunday - 30km solo

Out for another solo long run. Just like last week, I decided to keep it relatively flat following the previous day's hill session. I slept in slightly after having a later than usual night last night at Erika, Birchy's and Jaq's joint 40th. I wore my long sleeve thermal that covers my hands, so I never had any idea what pace I was running throughout. Felt surprisingly good though, and as it turns out, probably ran it way too fast, finishing the 30km in 4:02's. I'm interested to see how I pull up though, as I didn't feel any worse than last Sunday's run. Another solid week, getting out 152.9km. The body (& more importantly, the mind) is holding together well (with Tuesday's mile reps testing the latter), and I'm hanging in there!

Saturday - 7km hill effort (am) + 8km recovery (pm)

Another brand new session this morning. Jogged to Shelly Beach for a 3km warm-up, the wind picking up more and more each minute. The idea was to do a 7km effort along an undulating course. So started at the bottom of Shelly Beach, followed Bower $t all the way to Cliff St, then up Darley Rd, underneath the stone arch then down Snake Hill. Turned around at the bottom and ran back. Back at Shelly Beach, I had 500m to go. This was horrible - the final 500m straight back up Bower $t (the steepest part of the session), I honestly felt like I was walking, such was the state of my legs. Ended up finishing outside No. 36, just past Montpelier St. Time was 25:48, averaging 3:41's. As it was the first time I've done this session, I have nothing to compare it to. All I can say was that it was brutal! But good! Had to walk for a few minutes, as I wasn't in a state to start the cooldown straight away. Ended up bumping into Scotty, Barts, Darren and Macca along the beachfront - they were in the final 15 minutes of their long run. So I had some company for the remainder of the cooldown. 17km all up.

Got out for an easy and windy 8km along the beachfront. Always feel better after than before. 4:38's.

Friday - 10km easy

10km easy along the beachfront. Felt quite good for a Friday, but still kept it totally relaxed and easy. 4:26's.

Thursday - 12' threshold (off 3'), 16 x 300m (off 100m jog) + 8km recovery (pm)

Another brand new session, and probably the longest one I've got on my program. Ran up to North Head for this - didn't care about the undulations making my pace slower, hills are speedwork in disguise. Plus, running up and down the beachfront - despite its beauty, can get dull quickly. Pushed the 12 minute effort quite hard, getting out 3.66km (averaging 3:16.7 min/km pace). A much needed three minute rest before commencing the 300's. This was tough, as both the quantity was huge (16 of them!!!) and the 100m jog, even at just a shuffle, is only 30 seconds recovery. The pace of these varied depending on which part of the North Head loop I was on (obviously the downhills were much quicker than the uphills), ranging from 53 seconds up to 61.3 seconds, averaging 58.7 seconds (3:15.7 min/km pace). Didn't have many gears left during these, so the goal was to simply get them done in a respectable time. 10.25km session all up! Happy with that, especially the pace of the 12 minute effort. I can only improve from that. I need to get it back down to sub 3:10 pace. Cut the cool-down a bit short due to the volume of the session. 17.5km all up. Quite knackered now!

Out for an easy 8km along the beachfront on an absolutely glorious day. 4:36's.

Wednesday - 20km + strides

My least favourite run of the week. I was out just after 6am to a balmy 21 degrees! I just did the usual North Head loop, although I bumped into Darren from 16-19km, so had some company. He was feeling it more than I was, still recovering from a solid C2S on Sunday. 20km in 4:13's (probably a little too fast). Finished with strides.

Tuesday - 5 x 1 mile (off 2' standing rest) + 8km recovery (pm)

I hate this session! The two minutes standing rest between the reps are about the only thing that motivates me to keep going, but even by the end of the session the novelty wears thin. I've been absolutely destroyed by this session in the past, due mainly to not giving it the respect it deserves (put simply, going out too hard). But today for the first time ever I managed to nail the pace from the first rep. It actually felt uncomfortable throughout (and I really had to battle with myself to stay on track), but never went beyond that red line. This was shown by my splits - 5'16.9, 5'16.6, 5'20.2, 5'18.1 and 5'20.9. Very consistent, averaging 5'18.5 (3:19 min/km pace). So an improvement since last time (3:22 pace), but still some way to go (best is 3:12 or 3:11 pace). So very happy with that! A longish cooldown for 17km all up. Just missed a very light bit of rain!

An easy 8km around Randwick just before lunch. Felt better and better the further I went. 4:39's.

Monday - 15km + strides

I actually felt better than I thought I would this morning (I thought I would really struggle). Got out for my usual Monday beachfront to Fairlight loop (solo). A lot of smoke in the air. 15km in 4:14's. Finished with strides.

Sunday - 30km

Solo long run, which was to be expected given that the biggest foot race in the world is on. A beautiful day for it. I had originally intended to go along the coast, but was slightly apprehensive given that I had done a monster hill session yesterday. So back to the traditional lap of the lake. Felt fine, kept the pace steadier than usual, very consistent throughout. 30km in 4:10's. Quite a massive week with 152km!

Saturday - 1 x Allambie Rd (3.55km), 1 x long hill (500m), 5 x short hills (200m) (am), + 8km recovery (pm)

This was bloody tough! Another brand new session, so went exactly sure what to expect. I'd only ever run up Allambie Rd once before, but that was during an easy run - even then it was tough. A short warm-up to the bottom of the hill before getting straight into it. It's a relentless climb, with only two very short periods of respite throughout. The first half is definitely steeper, but the final 500m feels like hell! Got to the peak in 14:10 (3.55km), with an average power output of 316 watts (so, very hard)! 3:59 min/km pace, and 134m of elevation. I took an easy jog to the entrance of the aquatic centre before turning around for the 500m hill. Did this in 1:46, but this was really more undulating than a steep climb once I surpassed the 200m mark. Returned and did the 5 x 200m hills. Now these were brutal! It had the steep part from the aforementioned 500m hill. 48, 48, 47, 48 and 48 seconds. Consistent! 7.5km all up in just over 30 minutes - including jog recoveries. A longer cool-down heading back to sea level - which was actually not that easy. 17km all up.

An easier 8km just before lunch around Manly. Slower than Thursday, which is good. 4:42's.

Friday - 10km easy

Beautiful hot morning. Really took it easy along the beachfront, feeling much better as the run progressed. 10km in 4:35's.

Thursday - 16 x 400m (off 30") (am) + 8km recovery (pm)

A brand new session for me. I had to respect it, as 16 is a hell of a lot of reps, and 30 seconds is barely any rest. I tried to be conservative, and, apart from a very slight mid session slump, I was fairly consistent. Although running south (the evens) was consistently faster than running North (the evens) - I ran these on the cycle path between Hemingways and North Steyne SLSC. Times were 73.9, 74.4, 78.8, 76.5, 70.3, 75.9, 79.1, 74.7, 78.5, 76.3, 78.6, 77.5, 78.9, 78.9, 80.5, and 77.9. Not sure that the odds were very accurate. Nevertheless, a very solid session, 77.5 second. Obviously slower than what I would traditionally run 400's - but I generally do not run as many with so little rest. I feel that this session really highlighted my weaknesses, which is a good thing. Very happy to get it done! A longer cool-down for 17km all up. Absolutely beautiful day out there!

Another double, getting out just before a late lunch. Ran the beachfront at Manly. 8km in 4:37's. Will aim to run this slower from now on.

Wednesday - 20km + strides

Quite sore this morning, but nothing unexpected. The pace felt fine though. Just the usual Wednesday morning North Head loop solo. 20km in 4:18's. Finished with strides.

Tuesday - Quarters (off 3'), 5 x 200m (off 100m jog) (am) + 8km recovery (pm)

I'm just stoked that I was able to get out and complete this session. Didn't care what pace I hit, I simply wanted to prove to myself that I am mentally strong enough to push through the pain barrier again. Very breezy out there, otherwise a beautiful morning out there. To curb some anxiety, I had a slight sleep in, setting the alarm to the late hour of 6:40am. Did an easy jog up to North Head before starting at around 7:30am. Although the session is brutal, it is very short. It felt like I was constantly running into a headwind. I could also tell that I've had a patchy few weeks of training, as the high end aerobic fitness was lacking somewhat. Probably kept the floats more controlled than usual - in fact, the floats were much more consistent than the efforts. Finished the 4.8km in 16'08.9 (yes, I've included tenths of a second as it looks quicker). So just under 3:22 min/km pace - nothing special, but about where I am expected to be at the moment (so I'm happy with that). A three minute walk before adding on some 200m efforts. These got faster, starting off at 40 seconds (admittedly, the first was uphill), then getting down to the 35s. Ran these more controlled as opposed to all out (don't think I had any option really). Did a long cool-down to get in some extra kilometers - around 17km all up. Very happy that I was able to get the session done!

First double in a very long time. Took it super easy, and actually feel much better for it. Four boring laps around Randwick in 4:48's.

Monday - 15km + strides

I took it super easy yesterday (even managed a power nap in the afternoon), and ate lots and lots of food! Got a good night's sleep and felt completely refreshed this morning, even waking up before my alarm. Just did my usual loop around Manly, running it way too fast in 4:06's. But this felt extremely comfortable. Finished with some strides. Not sure what to do tomorrow. I could join Scotty and Barts for their taper session (and perhaps add two or three more reps at the end to make it more of a session for myself), I could join the HuRTS squad (which is Hills and a tempo run), or I could do my own session up at North Head tomorrow morning (I'd probably aim to do quarters). My willpower first thing in the morning (especially solo) is not great these days, and I do love training with everyone at lunchtime in the city.

Sunday - 1 hour 40 minutes

I joined Scotty and Barts in Centennial Park for a shorter, easier and flatter long run. Despite those three adjectives, it didn't feel great at all. The time seemed to really drag along, and the effort felt slightly harder than 4:30's. At least it wasn't just me who felt that way. CT and LJ joined us for a bit. All up, 1 hour 40 minutes in 4:30's. No City2Surf for me this year.

Saturday - Striders 10km, Lane Cove

I thought I would give myself a final hitout before deciding whether or not to race the City2Surf the following Sunday. Woke up not feeling great, my resting heart rate was higher than usual (strange, as I took a complete rest day on Friday). The warm-up felt terrible, but I put it down to the fact that it was absolutely freezing! The gun went and I was out the front with John Binfield, who is running amazingly well at the moment. After the first kilometer and a half, a young guy came and joined us, followed by Sean Bowes moments after. I felt comfortable. Just after Scribbly Gums we all hear some angry and loud breathing fast approaching - it was Dave Criniti, who had missed the start. We all let him go (not that we really had any other option). Then within a split second just past the four kilometer mark my legs went. That was it. I would have jogged back but I was almost there, so I simply cruised the rest of the race, not really caring who went past me and what time I ran. Got to the finish, grabbed my bag and went home. All was forgotten with a nice breakfast at The Boathouse.

Thursday - HuRTS 10 x 400m (off a 2' cycle), 4 x 150m

Decided to join the HuRTS guys again today, as I didn't feel up to the 20 minute Fartlek with Scotty & Barts. Really glad I did, as the 400's is just what I needed. Toby, Andy, Quentin and another guy joined the former two, but there was plenty of company at Rushcutters Bay for the 400's. Forgot how tough this session is - it's a lot kinder on paper than reality. I simply did my best to keep consistent, which I largely managed (although the final two reps were tough). Times were 70, 69, 70, 69, 70, 69, 70, 70, 71 and 71. Pretty knackered by the end of that. A few of us finished off with some 150m 'sprints' - more like 'strides' due to the fear of pulling something. Overall, a great short and sharp session. A massive warm-up and cool-down for just under 18km all up.

Wednesday - 20km + strides

I felt unbelievable for a Wednesday morning (usually the worst morning of the week)! Got out and ran a solo lap of North Head. Saw Darren and Richard, but they were running to Fairlight. Kept the pace nice and comfortable without ever really pushing it at all. 4:12's for the 20km, which was much faster than I thought? Finished with strides as usual.

Tuesday - 5km tempo (off 3'), 2 x 1 mile (off 2')

Really starting to feel so much better, it's like night and day compared to where I was even a week ago! Met the group at the Overseas Passenger Terminal for a 12:30pm start. The session itself was massive in volume, and I was slightly apprehensive as to whether it was actually wise to do the whole set? The 5km tempo felt nice and controlled, the five of us all sticking together holding the planned 3:25's. Pace-wise it was great. A three minute break and then straight into the mile reps. I wanted to pace these correctly, so held back with Andy and Quentin, letting Scotty and Barts do their own thing out in front. However, Andy was pushing it, dragging Quentin and I along for the ride. In all honesty, our pace was too fast - finishing the first rep in 5:02 (3:09 pace), only just behind Barts and Scotty. Felt this in the second rep, as did the other two, finishing in 5:12 (3:15 pace - which was what the first one should have been). At this stage Quentin had to go, and he convinced me to do the same (the others had two more reps to do). I was really in two minds, I was hurting but could have potentially got another rep out. But then Quentin made the case for me by reinforcing my recent fatigue issues, so the decision was really a no-brainer. So we went for a cooldown around to the Opera House before going our separate ways. Just over 18km all up including a warm-up and cool-down. Feel absolutely great now! Hopefully I can build on this over the next few weeks. 12 weeks until the Burnie 10, and I would really love to be able to get in shape and do this, it would really make what has been a very frustrating 2017 for me.