Saturday - Manly to Spit & return

As is always the case, I wake up yesterday (Friday, my rest day) at 6:05am, wide awake and ready to start the day full of energy! Then today, I am woken up from a comatose, in absolutely no state to get out of bed - let alone run 20km! I forced myself out, and after much procrastination I was off. I didn’t feel it at all today, simply going through the motions (once again) with the goal of simply getting it done. Effortwise it felt normal, just the pace felt slower. Apart from one group of six middle/elderly aged walkers taking up the whole track (and getting told off despite yelling out “excuse me” ten times before reaching them), everyone else was extremely courteous and friendly. A smile and a “good morning” isn’t too hard to ask from some people is it? As usual, the 20km actually feels shorter than my daily 15km in the road, something about the trails ensures that you loose concept of time (this is a good thing)! Pushed it from Forty Baskets (but in control, not red-lining) back home for the final 4km on the road. I was pleasantly surprised to get back in a new PB of 86:48 (4:19’s), 33 seconds quicker than last week - a time that I really didn’t think I would get under for a long time. So as usual, I’ll take it happily. Despite the cloud cover, it was pretty much perfect conditions out there with barely any wind, low tide (which helps at Forty Baskets) and not hot or cold. Now to enjoy the long weekend (and to avoid the crowds at the Jazz Festival)! And of course the biggest weekend in terms of Australian Sports - the Malaysian Grand Prix!

Thursday - 15km

I was in survival mode this morning, as is generally the case on Thursday morning (the final of six days of running). The objective is to simply go through the motions and just get it done. Finally felt flat this morning (unlike other days where I thought I was flat but felt great once I started running). It was quite a humid morning, and combined with the North Head loop, it was tough out there. Not a great (nor was it a poor) time, finishing in 56:08 (3:44’s). Couldn’t really ask for much more given how great I’ve felt all week, and the times and paces I’ve held for the previous five days. Looking forward to a much needed sleep-in and rest day tomorrow, before starting all over again on Saturday!

Wednesday - 15km

I was in a very slumber when my alarm shockingly woke me up this morning! I could have kept sleeping easily for another few hours. Needless to say, I really didn’t feel like getting out and running this morning, I did anyway (as I do). I was anticipating more of a struggle today after yesterday’s effort, especially now coupled with how sleepy I was. Wednesday is the same route as Monday, the Shelly-Fairlight (ie the flatter) loop. Focused today on a higher cadence, as this made the intensity feel easier. The breathing sounded laboured, but I honestly felt in control at all times. As I say everyday, there were numerous times where I had to consciously back it off. Wasn’t expecting an amazing time, but got home in 54:45 (3:38’s), only 3 seconds slower than my fastest! Great, considering how I felt. Not much sun today, but I did notice the humidity (not as bad as Monday, but worse than recent times). A lot of people out there this morning, but everyone was well behaved (including myself) in keeping to their left. Happy days!

Tuesday - 15km

Once again, I have no idea where that came from this morning. Woke up still feeling the effects of Sunday’s long hot run. Like always, just ran on feel. The pace felt slower than usual, but I simply went with it. Although I did find myself pushing the intensity a bit too hard at times, which I always ensured to back it off and relax. Up to North Head this morning, which is always the tougher route. A bit of dog dodging (someone with one of those stupid expandable leeches), Bold & Beautiful dodging (again, I love everything that they stand for - except for being oblivious to anyone else around them when they are not in the ocean), and even ran past a lady covered in perfume smoking a cigarette? What is the point of that? Temperature was perfect today, “world record conditions” as Sean Williams would say. And so it would be, surprisingly finishing in 55:11 (3:40’s), 21 seconds faster than ever before. And it didn’t feel like I was running as fast as usual? I’ll take it anyway! Still enjoying it so much, so I’ll simply keep going!

Monday - 15km

I knew today was going to be a struggle, especially after yesterday’s long run in that heat (that really drained me). I actually felt surprisingly ok, so I just went with it. Yes, there were a few times where I had to consciously back it off (especially around the 5 and 10km marks, where I was stupidly thinking about my time and pace - I’m not allowed to do this)! Just the normal Shelly-Fairlight loop this morning. Much cooler today, but I’m dripping sweat right now as I’m writing this, so perhaps it was cold relative to yesterday, but still warm (actually, it must be, as I ran shirtless again). Not my fastest today, but only fractionally off, finishing the 15km in 55:16 (3:40’s), which I would have to say was equivalent to my 54:42 last Wednesday given how I felt this morning!

Sunday - 30km

The worst possible conditions for a long run today - 28 degrees and hot and windy! I knew it would be tough, so tried to back the pace off. The forecast was for north-westerly winds, so I had planned for a headwind on the way up - visualising a nice tailwind on the way home. It was the opposite, and I was only aware of this once I turned around at Rat Park. That would explain why I was averaging 3:52’s at the 15km mark. The second half was brutal, and my mission was to simply get home in one piece. I just had to get to Mt Dee Why, and then everything would be fine. Finally got there, and didn’t even push the final 4.5km, which is normally easy to do as it is all pretty much downhill. Just held around 4:00 min/km pace, as that was enough in this heat. In the end, quicker than I had anticipated, finishing the 30km in 1:58:11, holding 3:56’s (just under two minutes quicker than last week). Pretty knackered now though. I don’t care how cold the water was two weeks ago, I’m jumping in now!

Saturday - Manly to Spit & return

Out for my traditional Saturday morning run, feeling slightly bad for avoiding Barts' Tunks Park hills session (I'm still not keen to resume any formal speedwork, as I am really enjoying what I am currently doing). As always, I felt flat when the alarm went off. But once I started running I felt half decent. Without any realtime feedback, I would have thought I was going slightly faster this week on the road sections, but perhaps more conservative (especially on the downhill sections) on the trails. Everyman and his dog (yes, literally dogs) were out on the trails this morning. I wasn't sure whether dogs were allowed on the trail or not - regardless, it's not the sharpest idea in the world to walk a dog (or dogs, as in a few cases) on a narrow trail, especially when you are wearing headphones. Oh well, at least I didn't get told off by anyone today, which is always a nice bonus. Pushed the pace a bit from Forty Baskets back home, but as always kept it under control (except for perhaps the final kilometer). Very surprised to get back in 87:21, more than a whole minute quicker than last week (4:21's, although the GPS read it 100m shorter than last week)! And it was actually tough out there in that heat (I even ran shirtless for the first time since summer, which is probably why the crowds were out this morning)! Such a great run, and the perfect way to start what is supposed to be a hot weekend (although it's currently overcast, which often happens when they talk it up like that)! Still too cold for the ocean though!

Thursday - 15km

Thursday is always a struggle, and today was no different. I knew as soon as my alarm went off that today was simply going to be a matter of going through the motions, paying for yesterday's run (which I don't regret one bit). Got out and did the North Head loop. As always, the hills felt tough. Intensity-wise I was working at what I felt was my usual effort, but it just felt slow. Didn't look at my watch, knowing that it would have been bad news, and a 'kick in the guts.' Just simply ran, keeping it solid but controlled, counting down each kilometer (from the first kilometer)! So to get back in 55:34 (only 2 seconds slower than my best for this run) was a massive shock (3:41's). I have no idea where that came from, but I'll happily take it. Perhaps I wasn't feeling so bad after all! Another beautiful morning out there - apart from some light smoke (backburning again?) or smog? Really looking forward to a rest day tomorrow, before doing it all again on Saturday!

Wednesday - 15km

I've got no idea where that came from this morning! Comparing yesterday to today was like chalk and cheese. I felt amazing this morning (well, not according to my HRV reading that I take each morning before getting out of bed, which said that I needed an easy day today). Wednesday means the flatter Shelly-Fairlight loop. Apart from dodging a few stray dogs who's owners were too busy in their own world, it was a pretty unadventurous run. But like I said, it felt amazing! I felt that I could push the pace (in terms of speed), but the perceived effort was absolutely fine. I wish it was this way everyday (although to be fair, I'm having these days more often than not over the past month, which makes me think that one or more of the major changes I have recently made was previously a culprit behind my 15 months of subpar performance and fatigue). The clock agreed with me, finishing the 15km in 54:42 (again, not that it is important, but a whole 27 seconds quicker than my previous fastest set two days ago), averaging 3:37's (again, I think this is slightly generous with the GPS overreading the distance by 100m - or alternatively, it is now correct and was previously underreading it)? Nevertheless, I felt great and really enjoyed it - which is what matter most.

Tuesday - 15km

Finally, the past three days of amazing runs have caught up with me. How I felt today was how I was supposed to feel yesterday - tired and somewhat sorry for myself. For some reason though, yesterday never happened (which is a good thing). Ran to North Head on this warm and windy morning. I didn't have the fre bouncing feeling that I have been experiencing lately, and felt that I was working harder than usual. The first 9km were tougher, then after this I felt as if I warmed up (probably helps that the final 6km is predominantly downhill). I kept the pace firm but controlled at all times, repeating the mantra to 'relax' and 'keep it controlled.' Got back in 55:56, holding 3:43's. So not a bad time at all considering how I was feeling. I've got to ensure that I keep enjoying it, which at this stage I definitely am. I also need to continue to resist the urge to try and better my time each run - that is only a recipe for disaster.

Monday - 15km

I wasn't expecting much today, having run faster than usual yesterday - and I could feel it. As usual, just went out and simply ran on feel, as I do these days. Surprisingly, I felt strong, so I just went with it. Ran my usual Shelly-Fairlight loop, seeing Darren out there early on. Was pleasantly surprised when I got to the end in 55:09, well and truly my fastest, holding 3:39's (although that is probably a very slight overestimate, as the GPS read slightly longer than 15km). Nevertheless, it felt great! Another stunning morning, which unfortunately was ruined when I got home and started watching last night's Singaporean Grand Prix. The less I say about it, the better!

Sunday - 30km

A solo long run around the lake this morning. I was kind of dreading this one, two hours is quite a long time by yourself! The plan was to run this at 4:10's, so much slower than my normal week runs - but slightly quicker than my last few Sunday runs. Felt okay - nothing special but nothing horrible either. Probably ran it slightly too fast, finishing in 1:59:59, holding 4:00's on the dot. Another beautiful morning out there - looking forward to having Scotty (who had another fantastic run this morning finishing second in The Bridge Run) & Barts to run with again next Sunday.

Saturday - Manly to Spit & return

Out for my normal Saturday morning trail run. I could have kept sleeping for hours this morning, which for some annoying reason is very typical the morning after having a rest day (why can't feel like that on my actual rest day)! If anything, it felt slower today than last week - either that or I was just working harder. Very compliant fellow walkers and runners on the trail this week - everyone giving way to each other and keeping to their left. Even had some 'good morning's' and 'hello's.' I was pleasantly surprised to get back home and see the watch stopped at 1:28:23, holding 4:22/23's. So 36 seconds quicker than last week (not that I am comparing)! Now time to enjoy the weekend!

Thursday - 15km

Thursday, the last run of the training week, is always a tough one. A big plus today was the return to a more bearable temperature, although I felt I was running into a headwind more often than not. Intensity-wise, I felt this was the easiest that I had run all week - every time it felt tough I simply backed off, not caring at all about my pace or time. North Head it was today, those hills never get easier! 15km in 55:51 (3:43's), and only 19 seconds slower than Tuesday's mammoth effort (and felt much easier). No swim today (massive mistake going in yesterday - it was an ice bath - which I think are totally overrated). Rest day tomorrow!!! And looking forward to it!

Wednesday - 15km

That was like running in a furnace this morning! Already 21 degrees, which isn't too bad in the middle of summer once we have all had some time to acclimatise, it was already twice the temperature that I've become accustomed to over the winter months. The heat is one thing, on the other hand was the north westerly wind. There was nowhere to hide. I actually considered to stay along the beachfront to minimise the hills and stay by the ocean. To my surprise, running to Fairlight was the better choice - despite the hills, it's in the shade the whole way. Back to the run, I kept my same standard intensity, backing off quite a few times due to the heat (I've pushed too hard in the heat before only to regret it later on). Still a fast-ish run in the end though, finishing the 15km in 55:45, holding 3:42's. In fact, that probably would have been my fastest run yet if it were not for the heat (not that I'm trying to race myself - I've got to prevent myself falling back to that dangerous mindset)! Now I'm debating whether or not to jump into the ocean?

Tuesday - 15km

I felt great today, so pushed it a bit more (nowhere near all out though, still held back when the breathing became laboured). Tuesday means the North Head loop. The only complaint was that my legs felt a bit like lead on the inclines. A beautiful warm morning out there, I was happy to see that the crowds had disappeared at the pool between Manly and Shelly Beach following yesterday's shark headline. 15km in 55:36 at 3:41's. My 10am meeting got pushed back to 10:30am, so I've got time to make some fresh granola!

Monday - 15km

My watch decided to play up again - not once, but twice this morning! It did this last Monday as well, cutting about 400m off my run. I could justify running the extra 400m last week (bringing it to 15.4km, but 15km onnmy Garmin and Strava). However, this morning had cut about 900m off - too far to make up just so it looks nice on Garmin and Strava. Plus, I think it might have under-measured the 14.11km it said I had run. Nevertheless, I just did my usual Monday Shelly-Fairlight loop, seeing Ben and Robbie (separately) along the way! An amazing morning in terms of weather. Felt a bit ordinary this morning - nothing terrible but nothing marvellous. Still ran my normal 15km, holding 3:44's on the Garmin, and 3:40's on Strava (it felt closer to the latter than the former). I'm actually dripping with sweat now!!!

Sunday - Two hours

Another new route today, keeping it interesting. I met Scotty outside his place in Cremorne where we jogged to North Sydney Oval to pick up Barts. Barts, who just got back from a week at the snow having not run for two weeks, then deciding to do a session last night after a six hour car trip, was feeling a bit ordinary today for some reason. So the planned 4:10's went straight out the window. I couldn't care less though, as I just appreciated the company and some nice scenery. We ran across the bridge, through Barangaroo, all around the wharves at Pyrmont, through Darling Harbour, around the wharves at McMahons Point, then back over the bridge before heading back to Scotty's. It's amazing how much more beautiful these places are early on a Sunday morning with no crowds! I did some quick needling and massage on Barts' hips when we got back o Scott's - he was in a world of pain. Even drone him back home! That's pretty good service! Just got out 27km in the two hours, 4:28's. Pace felt relaxed and easy, although there were some nice hills North of the bridge. I'm starving now!!!

Saturday - Manly to Spit & return

This now seems to be my typical Saturday morning. I thought if I felt good today I could aim for a sub-90 (minutes). Went out at my usual comfortable, but firm, pace. Felt average - nothing marvellous, as so often is the case following a rest day. I felt a bit more out of breath on the inclines. It didn't help when I was told off by a group of four women walking two abreast on a single file trail (you can only yell out "excuse me" so many times before it becomes a lost cause - to make matters worse, I ran past them on the way back - and yes, they were still walking two abreast. Some people just never learn. On the positive, at least they were out there exercising, so I'm happy with that). It's funny, my least favourite part of the run is the 1km of road section at Clontarf - I never thought I'd say that being a road runner. I think it just messes up my rhythm having spend the past few kilometers showing off my technical prowess (or lack thereof) on the trails. The other tough bit is getting back to Forty Baskets, again when you are just getting back on the road after dominating the trails. I think it's the consistency of the road that makes it difficult following so much variety in stepping and strides on the trails. I always try to increase the pace from this point, but always keeping it under control. Anyway, my goal of sub-90 became a sub-89, finishing in 88:59. This week it measured 20.20km, so 4:24's on the GPS. At least the time might explain why it felt quite tough out there today (similar to last week, but harder than two weeks ago). Another stunning day out there - wore my t-shirt which now has blood over my left nipple. Not looking forward to having a shower now!

Thursday - 15km

I really felt it this morning! I could have kept sleeping for many more hours this morning when the alarm went off. My main motivator was knowing tomorrow is a rest day. Got out and the first kilometer or two felt fine, then after this I felt I was slowing down. So I just tried to keep the intensity manageable without crossing the redline. I even toiled with the idea of forgoing North Head in an effort to limit the elevation, but then remembered that my runs nowadays need to be at an enjoyable intentpsity and effort. I honestly thought I was running around 4:00 min/km pace, so I was surprised to get home in 56:25, holding 3:45's - only marginally slower than Tuesday (which felt fantastic). So very pleased with that, and even more so a sleep in tomorrow morning!

Wednesday - 15km

Still feeling great, so I'm making the most of it (surely this can't last forever - although I won't be complaining if it does)! It was the Shelly-Fairlight loop this morning, and I in all honesty pushed it slightly more today - although I ensured that every time I could hear my breathing become laboured I'd back it off. 15km in 3:41's! I'm actually not that far off tempo pace (that is, my super fit tempo pace, so given my current condition it probably is tempo pace). I don't know what it is at the moment? The only changes I've made is that I have stopped doing specific speedwork and sessions, I've increased my intake of vegetables (I already ate heaps previously, but I'm eating even more now - and less meat), and I've gone back on doing weights again after an 11 year lay-off. It's probably a combination off all three, but the most important thing is that I am enjoying running again! And despite what the recent trend may look like, I'm not trying to race myself and run PB's each morning (the fact that it is happening at the moment is more or less unintentional).

Tuesday - 15km

I actually felt good this morning, which was a nice change (not that I had been feeling terrible on the other days, more like I was ready to get out of bed as soon as my alarm went off). Tuesday means the North Head loop (tougher and hillier than the Shelly-Fairlight loop). I had to actually hold back quite a few more times than usual today, as I caught myself trying to push the pace too much a few times. Tried to keep the pace solid - not easy but not strenuous; essentially that pace where if you were to run any faster, then you would stop enjoying it and stop taking in the surroundings. But I was really on that borderline today. Got the 15km out in 55:59, averaging 3:44's. I really shouldn't be going at this pace, but sometimes when you feel good you can push it a bit more.

Monday - 15km

The usual Monday morning solo Shelly-Fairlight loop. Felt pretty ordinary upon waking up, so once again the plan was to simply run on feel - just get the 15km out. But once again, once I got going I felt better. A slight issue with my GPS at the 8km mark when it decided to stop and reset (not the distance, but the actual watch restarted), so I lost about 400-500m (so being my OCD self, I ran the extra 400-500m at the end). This happened yesterday as well, so I hope this isn't a new trend (my power meter didn't work either, so something's going on there). Nevertheless, I felt strong, and as always, I had moments where I had to consciously back the pace off. 15km (really, it was 15.4-15.5km) in 3:45's. Don't know how long I can keep running at this pace - but the good thing is that it is definitely not intentional. Stunning morning, and warm!!!

Sunday - 28km

I was on pacing duties today for Erika for her 28km tempo run in the lead up to the Berlin marathon in three weeks time. I picked up Scott on the way to Rozelle where there was quite a decent group including Hoey, Darren, Fats, Jeet, Warren, and a few girls who I didn't know. The plan was to run four anticlockwise laps of the Bay Run (7km each) in 4:10's. Great company, but to be honest - four laps was boring as hell after the first lap! I had to visualise where I would be on my normal local long run to make it more bearable. The pace was also slightly awkward - because I've been running mostly 3:50-ish for the past week and a bit, the 4:10's felt strange. Slower, but I would have been more comfortable running perhaps ten seconds per kilometer faster. Nevertheless, we all got through it - finishing slightly faster in 4:08's. The traffic coming home was slightly worse than usual with everyone out for Father's Day - thank god I don't have to drive again today!

Saturday - Manly to Spit & return

I decided to forgo Striders up at North Head and went for the same as last Saturday. It definitely felt tougher this week, as I was able to attack the more technical sections today since I got the rust out of legs last Saturday. Another cracking morning out there, couldn't really ask for better conditions. The GPS under-read this week (or over-read last week), getting in 20.07km (compared to last week's 20.19km, despite running the exact same route). Nevertheless, it was 90 seconds quicker today - so that may explain why it felt harder today. Still, when I felt the intensity begin to creep up too much, I made a concerted effort to keep it under control. Might still hold off jumping in the water post-run, I believe that the temperature is still pretty cold.