Monday - 15km recovery + strides

Out for a (mostly) solo easy jog along the Shelly-Fairlight loop on an extremely humid morning. Other than the conditions, I felt okay, but really kept the pace and intensity super relaxed. Bumped into Sam with just over a kilometer to go, and he even joined me for my post-run strides. 4:42’s at 122 bpm.

Sunday - 30 km

I was powered by some homecooked Venezuelan cuisine from dinner last night, which helped drag me through some very sticky and steamy conditions. Up and out along the coastal route, the highlight being seeing my mum drive past as I turned around at the top of Turrimetta Headland. Got back in a much faster than expected 1:58:12 holding 3:56’s at 149 bpm. Really happy with that given the conditions. The dip in the ocean afterwards was freezing though!

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

I thought I was going to be solo today, so was pleasantly surprised to meet Paul and Sam at the bottom of Snake Hill for the most dreaded session on the program. Steamy conditions made it harder than usual, although to be honest, I was anticipating it to be worse than what it was. I just went out and grinded through the session - there’s no other way, it hurts no matter what. I was stoked to get across the line in 30:58, a good 20-30 seconds faster than the previous three attempts. Sam and Paul survived as well, so hopefully they’ll be back for more next time. A really slow and easy cool-down via Collins Beach, Little Manly, Shelly Beach and Queenscliff for just over 17 km all up. Such a great feeling ticking that session off for another fortnight.

Thursday - 16 km with middle 20’ at threshold

A great turnout this morning with Sam, Chris, Erika, Elle, Jody and Chris all showing up. We met at the Stone Arch at North Head just after 6:15 am before I ran them through the usual session of three-and-a-half laps (16 km) with the middle 20 minutes at threshold pace. Beautiful conditions, apart from the humidity (can’t do much about that). Managed to get out 5.94 km for the effort holding 3:22’s at 170 bpm, so happy with that for this time of the year. In fact, I felt really strong, and had to hold back over the last two kilometres to ensure the heart rate didn’t get too high. Jogged the remaining 5 km for 16 km all up. I think everyone enjoyed it, we were all pretty exhausted at the end.

Wednesday - 20km recovery + strides

I felt surprisingly good for a Wednesday, probably thanks to a bit more food than usual yesterday. I tested out my brand new Mizuno Wave Emperor 3’s, which felt great. Just the usual Shelly-Fairlight loop followed by another lap to Shelly Beach. 4:34’s at 123 bpm, finishing with some strides.

Tuesday - 5 x 1 mile (off 2’)

There’s nothing quite like getting up at 4:55 am on Christmas morning for some solo one mile reps along the beachfront. It was an absolutely stunning morning, and I must say that I’m so glad that I was up early to experience it. There was some talk of Sam joining me, but I gave home until 5:50 am then I was off. A mild northerly breeze meant the odds were slightly tougher and slower than the evens, but overall they were pretty consistent. Splits were 5:16, 5:13, 5:20, 5:14 and 5:21 (averaging 5:16.8, or right on 3:18 min/km pace), so very happy with that. Even better, I didn’t feel as if I killed myself, the session feeling quite manageable the entire way. A nice and easy 5.5 km cool-down along the beachfront, seeing quite a few people I knew on there way to do B&B, making me feel guilty for not joining in. I was too knackered though. Merry Christmas!

Monday - 15km recovery + strides

Joined Sam for an easy 15 km run along the usual Shelly-Fairlight loop. An absolute beautiful morning with barely any humidity. 4:34’s at 123 bpm before finishing with some strides.

Sunday - 30 km

A nice change in temperature made today’s long run much more pleasant. Still, I could feel yesterday’s short, sharp speed session in my legs, so was simply planning to back it off slightly and just get the distance done (which is prime objective anyway). The heart rate was slightly lower than usual, confirming my intentions. So I was quite surprised to get back home in 1:57:34 holding 3:55’s at 148 bpm. It’s nice to have a really solid run after a week in very testing conditions, which can seem to knock my confidence a bit.

Saturday - 8 x 2’ (30” jog)

I was a bit nervous before this one as I hadn’t done it for two years, and my memories from back then were full of pain. Just the one other starter (out of four potentials) in Fiona today, but I was very grateful for her company. Meeting outside Manly LSC, we were confronted with a massive southerly (apparently it was 43 km/hr according to the iPhone weather app), making the odds significantly faster than the evens. The hardest thing about this session is the lack of rest between reps, so, although short overall, the heart rate pretty much stays elevated the entire time. The times/paces weren’t anything special today with 630 m, 590 m, 620 m, 580 m, 600 m, 580 m, 600 m, and 580 m. As I have nothing recent to compare this to, I’d have to say that I’m pretty satisfied with the effort (maxed out at 180 bpm) despite the times not being super fast (the wind didn’t help in the slightest). A long cool-down for just over 17 km all up. Managed to get home before the rain, which was a nice bonus.

Thursday - 16 km with middle 20’ at threshold

Yet another humid morning, but at least today’s run is the shortest of the week (in terms of time) and is run purely on feel and heart rate. Up to North Head for my usual three and a half laps with a threshold effort in the middle. Managed to get 5.87 km holding 3:24’s at 169 bpm for the 20 minute effort. Given the conditions, I’m more than satisfied with that - and similarly to Tuesday, the heart rate confirms that the effort was certainly there. Jogged the remainder to get out 16 km all up. Looking forward to a sleep in tomorrow.

Wednesday - 20km recovery + strides

Out solo this morning for my weekly medium long run. Humid once again, although a very light drizzle made the conditions more enjoyable. Just ran the usual Shelly-Fairlight loop, then another lap to Shelly Beach. Finished with 4:38’s at 122 bpm, followed by some strides.

Tuesday - Mona fartlek

Not having much luck with the conditions over these past few days, typical for this time of year though. I guess as long as the effort is there, then all is well. And that’s the philosophy I’ve had to take this morning, after a somewhat slower than hoped for session. A very humid morning with a 20 km/hr southerly wind made for far from ‘world record’ conditions. I met Ian up at North Head for a 5:45am start. The advantage with starting early is that we get it over and done with quickly. The twenty minutes was just as hard as usual, finishing with 5.85 km holding 3:25’s. As mentioned earlier, the effort was absolutely there, averaging 166 bpm and maxing out at 177 bpm. So I’m putting it down to the humidity and the wind. We regrouped for a long cool-down via Shelly Beach for 17 km all up.

Monday - 15km recovery + strides

An absolutely stunning start to the week, the only downside is that it’s Monday. I met Sam at Manly LSC for an easy Shelly-Fairlight loop. I felt surprisingly good for a Monday, finishing with 4:26’s at 124 bpm, followed by some strides.

Sunday - 30 km

Extremely humid conditions made today much tougher than usual, not to mention yesterday’s hills in my legs. I was actually thankful for the northeasterly headwind for the first half as it kept me slightly cooler. Coming back was just hot and sticky. Got home in 2:00:21 holding 4:01’s at 150 bpm. So exactly the same intensity as the past two Sunday's, but obviously much tougher conditions. Happy with that, and happy to get another solid week of training under my belt.

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

A record amount of attendees this morning for the most dreaded session of the fortnight, for which I was incredibly grateful for. Erika, Emma, Fiona, Tom, Jody and Sam all turned up at 6:30am warmed up and ready to go on what was a very humid morning. There is no escaping it, this session is simply a lesson in pain management - 30 minutes of unrelentless suffering. But just having the others around makes the world of difference, as you soon realise that you are not alone. Anyway, I just grinded through it, finishing slightly faster than the last two attempts in 31:15. I waited for encouraged the others as they finished before a very nice and easy jog back to Belgrave where we all met (minus Emma and Jody) for the ‘mafia eggs’ (which nobody ordered). So a very social morning in the end, much more so than I had anticipated. A great way to start the weekend.

Thursday - 16 km with middle 20’ at threshold

Well, that predicted storm never fronted. I was, however, presented with very light drizzle and quite a strong northerly wind. Up to North Head for my weekly threshold effort on a humid morning. The effort felt as good and strong as last week - I simply just got hammered at the third and fourth kilometer mark when running back towards the stone arch. Finished with 5.94 km holding 3:22’s at 170 bpm. Quite happy with that - slightly slower than last week, but to be expected with the difference in conditions. Held the same heart rate, so the effort was definitely there. Finished the remaining distance to get to the 16 km total.

Wednesday - 20km recovery + strides

Out for the weekly medium long run, feeling yesterday’s 1 km reps in my legs. Kept the pace really easy and relaxed as I ran along the Shelly-Fairlight loop before another visit to Shelly Beach for a third and final time. 4:37’s at 122 bpm. Finished with some strides.

Tuesday - 8 x 1 km (off 1’)

Just Ben and myself this morning - the true Manly Hardcore! A fairly strong southerly wind ensured that the even reps would be tough, and that was confirmed as the session as progressed. Reps were 3:12, 3:23, 3:15, 3:25, 3:18, 3:25, 3:18 and 3:27 (averaging 3:20’s). I’m actually really happy with that - I felt much stronger than usual, and I matched my usual 3:20’s average despite running half of the reps into a headwind. I reckon that added another two seconds to overall average. It was nice to return to this session and notice the improvement after not doing it for four weeks. A steady cool-down for just over 17 km all up.

Monday - 15km recovery + strides

I was pretty knackered this morning after yet another hard weekend of running. Just tried to keep the effort easy and the heart rate in the low 120’s. Ran with Erika very early on, but we were running at different efforts, so I was solo for the remainder. Just the usual Shelly-Fairlight loop once again, feeling better from about the 8 km mark onwards. Finished with 4:33’s at 123 bpm before the usual strides.

Sunday - 30 km

Just like two weeks earlier, I could really feel yesterday’s speed session in my legs this morning - so I knew from the moment I woke up that today was going to be a grind. Beautiful weather, although a bit hot during the second half with a mild northeasterly wind behind me. Got home in 1:59:23 holding 3:59’s at 150 bpm. Quite happy with that, while slower than last week, I had anticipated that I’d have been well into the 4’s. Nice enough to even go for a swim afterwards - summer is here.

Saturday - 10 x 2’ (off 90”)

A great turnout today for a real proper speed session. I met Erika, Ben, Emma and Sam outside Manly LSC warmed up and ready to go. We were confronted with a very strong northerly wind, ensuring that the odd reps were going to be hell! And so they were. At least the generous rest between reps was nice enough for the first half of the session (the 90 seconds seemed too short after that). The distances reflected the wind with 580 m, 630 m, 570 m, 640 m, 580 m, 650 m, 570 m, 620 m, 560 m and 630 m. That was really really really tough - much harder than I can remember! All out speed is my absolute Achilles heel these days, so this session will no doubt have done me a world of good. Ben was very strong, especially with the reps into the wind in the second half of the session. A nice and easy 6 km cool-down along the beachfront for 17 km all up.

Thursday - 16 km with middle 20’ at threshold

Nice conditions after last week, although the humidity is really starting to creep in (it December after all). I didn’t feel great for the first easy lap, but once I started the 20 minute effort I began to feel really strong and powerful. I kept the intensity controlled, despite the heart rate reading slightly higher than usual - I basically listened to my body and ran on feel. Didn’t push at all for the final kilometer (as is the temptation a lot of the time), finishing the threshold effort at 5.99 km holding 3:20’s at 170 bpm. A new season’s best (I actually reckon it was further than that and the Garmin sold me short by 20-30 m, as I passed the 6 km mark at the speed bump). Nevertheless, I am really happy with that - even more so as the effort felt not too taxing at all. Cruised the remainder to get out the 16 km. It’s really nice to see some more progress, especially after two years of nothing.

Wednesday - 20km recovery + strides

Out for a solo medium long run, bumping into Erika and Darren early on. We were running at different paces, so we ended up doing our own things. Just ran the usual Shelly-Fairlight loop before running to Shelly Beach one last time. Felt better as the run progressed, holding 4:32’s at 122 bpm, finishing afterwards with some strides.

Tuesday - Quarters

I forgot how tough this session was! Left solo this morning, I still got up at the usual 4:55am as I just wanted to get it done. An easy warm-up to North Head before getting straight into it. It’s only 4.8 km, but it’s the change in pace (400 m hard, 200 m float x 8) that kills me. It sucks, because you work harder than you do in a threshold run, but don’t really run any faster overall. Finished in 16:07 (3:21’s). Nothing amazing, but not horrible by any means - especially considering this is the first time I’ve done this since August 2017. A bit more practice and I’m sure that the time will come down quite a bit (my best is pretty much a full minute faster). It certainly wasn’t from a lack of effort though, I was absolutely spent by the end of it. A longer than usual cool-down around 17 km all up.

Monday - 15km recovery + strides

I could definitely feel a hard weekend’s worth of running in my legs this morning. Just ran the usual Shelly-Fairlight loop, keeping the pace and heart rate nice and low. Got back quicker than I anticipated finishing with 4:31’s at 121 bpm. Followed this with some strides. Beautiful weather!

Sunday - 30 km

I felt great today, similar to a fortnight ago immediately following those torturous hills the previous day. It was either that or a dinner last night that was much higher in carbohydrates than usual (probably a bit of both). Nonetheless, it was a massive shift from yesterday, as I was essentially limping around for the rest of the day post hills. I was able to push the pace and heart rate slightly higher than usual today, but it honestly felt very comfortable (a lot more so than last Sunday). Great conditions, managing to avoid the predicted heat, and with the sun disappearing behind the clouds for most of the run. Although the humidity is starting to creep up. So just out along the usual coastal route this morning, getting back in 1:58:02 holding 3:56’s at 150 bpm. Another solid week completed (with some horrific weather), a bit of a shorter and sharper week ahead.

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

That is hands down the hardest session that I do! The good news that it is now the longest possible time until I have to do it again (two weeks). Thankfully some nice weather after a horrendous past two runs, although quite humid. No starters today, so I was left solo ready to go at 6:30 am at the bottom of Snake Hill. I went out harder this time and probably suffered for it in the second half. I don’t care though, I’ve simply just got to get through this one. I think my turnaround at the 400 m was slightly further than last time as well. Finished a full second faster than last time in 31:21, but the distance read an extra 210 m. More importantly, the heart rate averaged a very high (by my standards that is) 168 bpm. No wonder I had to sit down on the nearest rock immediately post run. After catching my breath, it was a slow and easy jog down to Collins Flat before a lap of the beachfront for just over 17 km all up. No proposals this week unfortunately.

Thursday - 16 km with middle 20’ at threshold

Horrible conditions yet again this morning, although with less rain but more wind. The downside of running up at North Head is that it is far from sheltered from the wind, especially when it blows from the south. So today was simply about getting it done, and running to the heart rate - as the pace was going to be completely unreliable. And that I did, finishing the 20 minute effort with a normally terrible distance of 5.78 km holding 3:28’s at 164 bpm. The effort was there, so that’s the main thing - can’t really read to much into the distance or pace. Ran the remainder for 16 km all up. Just glad to get that done. Thankfully the forecast for the next week looks splendid.

Wednesday - 20km recovery + strides

Finally, the Bureau of Meteorology got it right! It was blowing a gale, pouring rain, and an electrical storm. The latter made me delay the run by about half an hour - I’m crazy, but not that crazy! In doing so, I missed the opportunity to run with Ben, Erika, Emma and Jamie. I figured that the wind was worse along the coast, so ran to Nolan’s and ran a few laps of that with Passmore thrown in. This got me to about 8 km before it absolutely poured down again - the drainage is terrible along here, enough so that it forced me back along the beachfront. Then it was the Shelly-Fairlight loop, getting a few more downpours along the way. Got back to North Steyne SLSC in 4:37’s at 120 bpm. Then it went made once again as I did my strides. Stoked to be back home now in one piece. Looks like I’ll be staying at home today after reading the traffic reports!

Tuesday - 5 x 1 mile (off 2’)

Another change up for the Tuesday session again this morning, this time progressing the 1 km reps to 1 mile reps. Psychologically, this is perhaps easier, as despite each rep being 600 m longer, doing three less, plus an extra minute of rest between reps makes the session less intimidating (despite being the exact same distance). I was joined by Ben and Ian, and we set out in the bike lane from Manly LSC at 5:45 am. As always, I tried to pace the session accordingly, feeling like I was really holding back for the first three reps or so. I was thankful for this, as it means the final two reps are slightly more enjoyable (which is not very). I was pretty consistent, running 5:15, 5:14, 5:19, 5:19 and 5:26 (averaging 5:18.6, or 3:19’s). So I finally managed to get under that 3:20 pace average that I’ve been aiming for for the past 6 weeks or so. Happy with that, and I certainly didn’t kill myself in the process. Ben had a solid run as well. A nice and easy cool-down to Shelly Beach and back for just over 17 km all up. Really happy that I’m finally starting to see some progression over the past week - let’s hope I can continue down this path.

Monday - 15km recovery + strides

Up a bit earlier than usual for a Monday morning, and I was glad for it as I bumped into Erika and then Sam - so plenty of company. I actually felt surprisingly good this morning, meaning that those one minute efforts from Saturday likely only leave 24 hours of residual soreness. Ran the usual Shelly-Fairlight loop, finishing in 4:31’s at 121 bpm. Pace is getting a lot quicker while maintaining the same low heart rate, which is very positive. Finished with some strides.

Sunday - 30 km

I could definitely feel yesterday’s speed session in my legs this morning. Out for the usual Sunday long run, to Shelly Beach then up to Turrimetta Headland and return. A mild westerly wind felt like a headwind the entire run. The watch was under reading the distance, so today’s finish line was a good 150 m further than the usual spot. Got back in 2:00:39 holding 4:01’s at 145 bpm. Slower than the last two weeks, but the legs were sorer than usual. Nevertheless, is been a very solid week of training - looking forward to starting all over again tomorrow.

Saturday - 10’ effort (off 5’ jog), 8 x 1’ on / 1’ off

I forgot how tough this session is! Even more so with a massive southwesterly which really made times/splits irrelevant in a morning like this. The 10’ effort was tough! I had my heart set on going over 3 km but just fell short finishing with 2.98 km (3:21’s). I’m almost certain that I would have gone further in normal conditions. Following the 5 minute jog it was straight into some one minute efforts. The rest was a bit more generous in these, working off a 1:1 ratio. Likewise, the odds were into the wind, the evens with the wind, and the distances reflect this. 320 m, 330 m, 310 m, 320 m, 310 m, 320 m, 300 m, and 330 m (finished strong). Pretty knackered now though! An easy 6 km jog back home via Shelly Beach for a solid 17 km all up. Looking forward to the next speed session like this in two weeks to see how much I can improve.

Thursday - 16 km with middle 20’ at threshold

I had a massive breakthrough in today’s run, which I guess is somewhat overdue. I woke up feeling great (like yesterday), which was confirmed with a resting heart rate of 33 bpm and a great HRV score. Nice conditions with a slightly warm northwesterly wind was a welcome change after a string of ordinary weather during this weekly run. Like always, I had to hold back during the 20 minute effort a number of times as the heart rate wanted to creep slightly too high. Other than that, it felt really strong and controlled. Got out 5.97 km holding 3:21’s at 167 bpm. I’m really surprised with that - so much so that I had to check that the watch was actually working. Perhaps the patience and consistency is starting to pay off a bit, along with the introduction of some strength training. Whatever it is, I am incredibly thankful for it and I’ll continue doing what I’m doing. Finished the remaining distance to get out the usual 16 km. Looking forward to a rest day (and a wedding to attend) tomorrow, followed by an old school speed session on Saturday that I haven’t done since 2015.

Wednesday - 20km recovery + strides

I felt surprisingly good today, despite a 4:30 am start. A solo medium long run out along the Shelly-Fairlight loop, before another lap of the beachfront to get the 20 km in. Apart from a random downpour at the 10 km mark, there was nothing else out of the ordinary to report. 4:39’s at 121 bpm, finishing with usual strides.

Tuesday - Mona fartlek

The Tuesday squad just keeps growing and growing. I was stoked to have four other starters today in Emma, Ruth, Ben and Ian making his debut. I’ve had demons with this session in the past, so having the support of the others meant a lot to me. A nice and early start (5:45 am) on a stunning day. I did my best to keep the floats at a solid pace, which I feel that I did. It’s the efforts where I can really notice that I don’t have that top end speed just yet (it’ll come, I just need some patience). Finished with 5.93 km at 3:22’s, so I’m satisfied with that. It’s the fastest I’ve run post-injury, and it felt hard but not all out. We all regrouped for a nice and easy cool-down back to Manly. Just over 17 km all up.

Monday - 15km recovery + strides

Yet again another beautiful morning! Ran solo along the Shelly-Fairlight loop, feeling quite good after a hard weekend of running. Got back to North Steyne SLSC in 4:40’s before completing some strides.

Sunday - 30 km

Not a bad day for a long run, coolish temperatures and a nice southeasterly wind which wasn’t as bad as what I thought would be upon return. I saw Sam, Ben and Erika out early on heading in the other direction - other than that, it was relatively quite. I actually felt surprisingly strong and good, so was able to push the pace slightly more - but it certainly didn’t feel any harder than usual. Got home in 1:58:36 holding 3:57’s at 149 bpm. Like last week, the finish line was about 100 m further past the usual point. I think ever since I’ve worn the power meter again the distance has been slightly under-reading (either that or it was over-reading previously without it). Another week done.

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

The highlight of my run was during the cool-down, but I’ll get to that shortly. I went back to an old session from Ken Green this morning - 10 x 400 m hills with a quick jog recovery (i.e. pretty much an 8 km hilly tempo). I forgot how tough this was. It’s very different to the longer hill reps that I’ve been doing recently. While the actual long reps arguably hurt more, the shorter hills are more consistent in their delivery of pain (this is clearly reflected in the heart rate data). Got through it (which was the primary goal this morning) in 31:22. Well off my best, but definitely not my worse. At least it set a baseline, and I plan to do this every second Saturday moving forward. Back to the cool-down, I decided to take a detour around Little Manly, and as I went to the point, I came across a young man down on one knee proposing to his (now fiancé) girlfriend. I hope I didn’t ruin the moment, but she said ‘yes’ and I congratulated them both. We all had a laugh. 17 km all up.

Thursday - 16 km with middle 20’ at threshold

Thursday means threshold run, and I was greeted with a stunning sunrise on what was initially a cool morning. On the first lap you could see the cloud and southerly change on its way hanging over the CBD and South Head. By the second lap (when I start the effort), the sun had gone and the wind was increasing. I actually felt much better once I began the effort, feeling strong and controlled. I just kept it below that red line for the remainder, ignoring the headwind in final kilometer as best as I could. Got out 5.89 km holding 3:24’s at 167 bpm (although I think the distance was slightly greater, as I finished further up the road than usual). Nevertheless, it was a good solid run, and as always, I’m happy to get it done and looking forward to a sleep in tomorrow.

Wednesday - 20km recovery + strides

I was very happy to have some company in Justin, Emma, Ben, and towards the end, Darren. Wednesday is always a struggle - I’m always sore following Tuesday’s session, I’ve got tomorrow’s threshold run in the back of my mind, and yet I’ve still got 20 km to run! Nevertheless, the company made what would have otherwise been a mind numbingly boring run into something far more enjoyable. We ran the Shelly-Fairlight loop, followed by a lap and a bit of the golf course. Got home in 4:51’s at 120 bpm, finishing with some strides.

Tuesday - 8 x 1 km (off 1’)

Out for the usual 8 x 1 km reps this morning, meeting Erika, Ben and Ruth (a brand new member of our squad). Nicer conditions than last week, although we were still met with a moderate northerly wind which got stronger as the session progressed (this is reflected in the splits on the odd reps). Times were 3:20, 3:20, 3:23, 3:19, 3:23, 3:20, 3:24 and 3:18 (averaging 3:20’s). Not a bad effort in that wind, but still stuck bang on 3:20’s. I think we will look at mixing up the reps a bit next week by slightly decreasing the volume but increasing the speed and rest. Ben was solid, finishing 8 reps for the first time. A nice and slow cool-down for just over 17 km all up.

Monday - 15km recovery + strides

Out for an easy run on a beautiful Monday morning. I couldn’t take another three laps along the beachfront, so ran the Shelly-Fairlight loop instead. Averaged 4:41’s at 123 bpm, finishing with some strides.

Sunday - 30 km

Great conditions for a long run today - beautiful temperature, sunny and an ever so subtle westerly wind. I set my alarm slightly later than usual, but ended up leaving home earlier than usual (I’m getting more efficient). Stuck to the usual coastal route today, getting home in 1:59:40 holding 3:59’s (and the run read short on the GPS as well, having run a good 10-15 seconds fast the usual finishing point). Another week done and dusted, looking forward to mixing things up a bit over the next few weeks.

Saturday - Parkrun

A change in plans today due to a much needed psychological break from hill reps. I heard that a few of the Manly Hardcore were doing Parkrun, so thought a change would do me a world of good. I met Ben at the pool for a long and easy warm-up of 6 km. A really solid turnout at Curl Curl once again. I was happy to spot Andy Heyden early on, meaning I’d have someone to work with. I had no idea what to expect, so decided to play it safe and simply hung in his shadow for the first 2 km or so. The pace felt extremely comfortable, so I did a bit of work for the notorious third kilometer. Running up the hill, I could sense a very small gap opening. Knowing that my weakness at the moment is my outright speed, I knew that the only chance I had of getting across the line first was to make a break well before the finish line. That I did, and it worked! I got across the line in 16:45 (3:21’s), with only the final mile really hurting. Andy finished second in 16:53. Solid runs by Emma (sub-18) and Erika (18:4x). Great to see my good mate Jeremy Kent (aka Peter Hardcastle) make a guest appearance all the way from Albury. An easy run home for 17 km all up.

Thursday - 16 km with middle 20’ at threshold

Out for my usual Thursday threshold on an unseasonably cold and windy November morning. I was feeling quite good, despite the wind, but really made a conscious effort to keep the heart rate down ever so slightly today, as I have perhaps been trying to beat my time from previous weeks recently - which defeats the whole purpose of a threshold session. So with that in mind, I really kept the pace controlled, only momentarily dipping into the red zone towards the end. Finished with 5.84 km holding 3:25’s at 163 bpm. Not a bad effort at all, although slightly slower than last week, the heart rate was quite a bit lower - not to mention the wind. Jogged the rest of it out for 16 km all up.

Wednesday - 20km recovery + strides

A nice and cruisy solo medium long run out along the Shelly-Fairlight loop, before heading back to Shelly Beach for a third and final time. Felt surprisingly good, so much so that I had to really back the final 8 km off as the heart rate started to creep up (yes, it was actually working today). Averaged 4:40’s at 128 bpm. Finished off with some strides, feeling stronger than usual.

Tuesday - 8 x 1 km (off 1’)

Pretty horrible conditions out there once again this morning. A warm northwesterly wind made the 24 degrees feel hotter than it really was. A big turn out this morning with Emma, Erika and Ben all showing up. We started just after 5:45am, right as we witnessed an awesome looking sunrise. The reps were slower than usual (thanks to the conditions); 3:17, 3:22, 3:23, 3:20, 3:24, 3:26, 3:24 and 3:22 (averaging 3:22’s). The effort was definitely there, so I can’t be too disappointed with that. A nice and easy cool-down with Ben before we bumped into Darren. Just over 17 km all up.

Monday - 15km recovery + strides

Three easy solo laps along the beachfront on what was a very foggy morning, although a nice breeze made conditions far more comfortable compared to the previous two days. I surprisingly felt I had a spring in my step, so the pace was a fair bit faster but it still felt really comfortable. Finished averaging 4:35’s at 126 bpm. Followed it up with the usual strides.

Sunday - 30 km

Finally, a Sunday morning without a gale force wind! Instead, the wind was replaced with humidity, and I honestly don’t know what is worse! Out for the usual Sunday long run, the legs sore (in a good way) from yesterday’s hills and some weights (I finally did a session yesterday). Had to make a detour around police tape on Queenscliff Headland both ways (it looked quite serious), but other than that and my winging about the humidity, nothing else to report. Got home in 2:02:09 holding 4:04’s, pretty much the ideal pace for my long run. The heart rate monitor once again playing up (think I’ll have to take it back), but the power meter averaged 246 W. Another week completed, this time with two additional (albeit small) weight sessions.

Saturday - 6 x 800m hills (jog recovery)

As if the heat wasn’t enough to contend with this morning, the watch was reading the 800 m mark further up each hill rep than usual. As I said a few weeks ago, I’ll just consider it extra training. Nevertheless, I actually felt good for a Saturday. Knowing that the times were going to be slow today probably relaxed me somewhat. The reps were 3:22, 3:30, 3:34, 3:34, 3:34, and 3:36 - finishing in 39:08. I’m actually quite happy with that, in what were really brutal conditions. A nice and easy cool-down for just under 18 km all up.

Thursday - 16 km with middle 20’ at threshold

Out for my weekly threshold run up at North Head on a very still and humid morning. It was actually quite errie going past Manly Hospital, it’s basically an abandoned building like those you would see in cities like Detroit! Anyway, apart from the humidity, I was feeling pretty good. I really focused on keeping the heartrate below that redline and tried holding it for the entire 20 minute effort. This meant holding back a few times throughout, most notably on the uphills and throughout the last kilometer. Finished with 5.88 km holding 3:24’s at 167 bpm (averaging 299 W, I finally hooked the power meter back up). Pretty much spot on with the heart rate and power output, so I’m happy with that. Ever so slightly slower than two weeks ago, but definitely better than last week. Anyway, it’s only a threshold effort, so comparing week to week is trivial at best. Finished the remaining distance to get out 16 km all up.

Wednesday - 20km recovery + strides

Three longer laps solo along the beachfront this morning, feeling much better than usual for a Wednesday morning. Yet another stunning day out there. 20 km in 4:46’s, the heartrate monitor playing up once again for the third day in a row. Finished with the usual strides.

Tuesday - 8 x 1 km (off 1’)

A very early start on yet another stunning morning, meeting Erika at the usual starting place at 5:45am. A very slight northwesterly wind was a noticeable headwind for the odd reps, but certainly nothing like what we experienced two weeks ago. Burkey came down and joined us for a handful of reps - specifically, he was with me for the final two reps (when I’m usually cooked). Nevertheless, today was ever so slightly faster, and extremely consistent with a 3:18, 3:22, 3:20, 3:20, 3:21, 3:20, 3:21, and 3:18. Averaged 3:20 on the dot. I really want to go sub-3:20, I’ve just got to stay consistent and it will happen when it happens. Still, I’m quite happy with that. A nice and easy 6 km cool-down for just over 17 km all up.

Monday - 15km recovery + strides

Out for three easy solo laps along the beachfront. Pace felt very easy and relaxed, just enjoyed being out there. 4:54’s. Finished with strides.

Sunday - 30 km

For the seventh week in a row, it’s been as windy as hell! Today’s was the worst, straight into a 40 km/hr headwind on the return journey. Nevertheless, I felt a lot better than on Thursday and yesterday, and the pace felt very much comfortable and controlled the whole way (well, mostly - running straight into a strong southerly will never be too ‘comfortable’). As expected, slightly slower than the last two weeks, finishing in 2:01:47 holding 4:03’s at 148 bpm. Another week ticked off.

Saturday - 6 x 800m hills (jog recovery)

I was grateful for the company from Ben and Erika this morning, as the motivation was a bit lower than usual. It was quite humid, which made things slightly tougher than usual. In the end, the splits were slightly slower with 3:23, 3:29, 3:28, 3:30, 3:31, and 3:33. The positive side was that overall the actual time was the quickest it’s been, finishing the session in 38:43. So the slightly slower splits were more than compensated for by the faster recoveries (i.e. less rest between reps) on the way down. So overall, I can’t be too disappointed with that. Ben had a solid session doing the same, and Erika raised the bar by running 700 m reps for the first time. We were all pretty stuffed by the end of it! A very nice cool-down via Little Manly for just under 18 km all up.

Thursday - 16 km with middle 20’ at threshold

It was one of those days that no matter what direction I ran in, there seemed to be a headwind. Up to North Head this morning for my weekly threshold run, and the main thing I can say about today’s run was that I got through it. I didn’t feel amazing, so I just went through the motions, finishing the 20 minute effort with 5.86 km holding 3:25’s. Not my best, but by absolutely no means terrible. Just middle of the road. In fact, looking on Strava, I lost all my time compared to last week at the kilometer segment just past the roundabout (which was 6 and 5 secs/km slower than last week, which makes up the first and fifth kilometer respectively), which is where the headwind was at its most prominent. Finished the remaining distance for 16 km all up.

Wednesday - 20km recovery + strides

Out for a very easy few laps along the beachfront this morning, the only company along the way was bumping into Erika for about 5 minutes early on. A strong southerly wind made things half interesting. 20 km in 4:53’s, finishing off with some strides.

Tuesday - 8 x 1 km (off 1’)

I was joined by both Ben and Burkey for an absolute stunning morning of 1 km reps along the beachfront. As usual, the key to this session is to control the pace for the first half, knowing that you’ll be thankful during the last few reps for doing so. Today was no different. Times were very consistent with a 3:17, 3:21, 3:21, 3:19, 3:22, 3:21, 3:22 and 3:20. Similar to Saturday, the even reps were slightly longer than the usual 1 km mark when heading south, so perhaps a second or two could be taken off the even’s? Doesn’t matter though, it was still a solid session nonetheless, and as always, I’m happy to get through it in on piece. A nice and easy 6 km cool-down with Ben and Burkey for just over 17 km all up.

Monday - 15km recovery + strides

Out for an easy three laps of the beachfront on what ended up being quite a nice morning, although very humid. Kept the pace relaxed and easy, holding 4:45’s at 122 bpm. Finished with the usual strides.

Sunday - 30km

Another Sunday, another southerly! That’s 5 out of the last 6, the exception being last week which was replaced by a horrible northeasterly from a low pressure system hanging off the Tasman Sea (I’m starting to sound like a meteorologist). Anyway, today’s was arguably the worst of the past 6, with Turrimetta, Long Reef and Curl Curl being particularly brutal. The heart rate monitor started reading into the 180’s just before th 7 km mark, so I switched the watch to the time of day and didn’t look at it until the end. Apart from having to traverse around a fallen down tree on the path near Long Reef golf course (with Toby clearing it up upon my return), there was nothing too exciting to report. Finished in 2:01:02 holding 4:02’s, not a bad effort at all with that horrible southerly! Finger crossed for just a normal day next Sunday for a change.

Saturday - 6 x 800m hills (jog recovery)

Out for a solo hills session this morning in quite warm and humid conditions (but much more pleasant than a fortnight ago). The watch was definitely underreading today with each 800 m rep finishing well past the unofficial 800 m mark at the speed hump. It doesn’t matter, I got a bit more of a workout out of it! This meant the times were going to be slower than last week, which they were with a 3:17, 3:25, 3:27, 3:32, 3:32, and 3:32. I felt strong and the effort was definitely there, so overall I’m happy with that (plus it is now the longest possible time until I have to do it all over again). A nice and slow cool-down for just under 18 km all up.

Thursday - 16 km with middle 20’ at threshold

Up to North Head for my weekly threshold run on a very humid morning. At least there was no rain, and only a mild northerly wind. Just ran on feel, and ran the effort in the middle of the run right on that threshold limit, getting out 5.9 km in 3:23’s at 167 bpm. Slightly further than last week, so definitely can’t complain with that. Finished the remaining distance for a solid 16 km all up.

Wednesday - 20km recovery + strides

Mostly solo this morning apart from the first few kilometres with Erika. An even bigger northeasterly compared to yesterday made running along the beachfront horrible, so after a single lap I then ran the Shelly-Fairlight loop. Managed to catch the rain in the final few kilometres (haven’t had much luck with that lately). Finished with 4:54’s at 120 bpm, followed by some strides.

Tuesday - 8 x 1 km (off 1’)

A howling northeasterly wind meant today was always going to be slower than usual. I was stoked with the turnout this morning with Erika, Ben and Tom all making an appearance. I stuck to my 8 reps with one minute rest, while the others did 6 reps on a 5 minute cycle. The odds were straight into the headwind, the evens with the tailwind (although you never seem to notice the latter as you do the former). The splits definitely reflected this with 3:20, 3:17, 3:24, 3:17, 3:27, 3:20, 3:30 and 3:20. All up, just over a second on average slower than last week, so a solid effort given the conditions. Joined in with Ben and Erika for a long, slow and easy cool-down for just over 17 km all up.

Monday - 15km recovery + strides

Out for three very easy laps along the beachfront. I thought I’d timed it perfectly, but got poured on with about 3 km to go. 15 km holding 4:51’s at 120 bpm. Finished with some strides.

Sunday - 30km

I’ve got no idea where today’s effort came from, but I’m certainly not complaining. In atrocious conditions (pouring rain and an east coast low pressure system bringing in a strong coastal breeze from the ENE), the run felt like a slog. Just stuck to the usual coastal route, which always feels extra torturous post-Saturday hills. A bit of puddle dodging here and there (Dee Why would have to be the worst drained suburb in Sydney), along with being shocked at petrol prices ($169.9 at three stations, but only $143.9 at the single other - which happened to be where I thankfully filled up last night). Back home in a speedy 2:00:13 holding 4:00’s at 146 bpm. As I remarked at the beginning, I’ve got no idea where that came from?

Saturday - 6 x 800m hills (jog recovery)

Much better conditions this week compared to last Saturday. I met Erika at the bottom of Snake Hill for the usual weekly hill reps. Some big gains from previous weeks today, running 3:18, 3:23, 3:26, 3:29, 3:27 and 3:29. Really happy with that! Erika had a great session as well, running further for each rep compared to last time as well. A slow jog back to the beachfront via Collins Flat and Little Manly for close to 18 km all up.

Thursday - 16 km with middle 20’ at threshold

At least it didn’t rain this morning. Up to North Head on a grim and windy morning for my weekly threshold run. Didn’t really feel like it this morning, but I knew that it was the last run before a rest day, and the session itself is by no means an all out effort. So I went through with it (I never really did contemplate not doing it) and it was okay. Apart from the strong southeasterly, it was rather pleasant out there. Finished in a much improved 5.89 km holding 3:24’s at 166 bpm. Perfect level of perceived effort and heart rate. Finished the remaining distance to notch up 16 km.

Wednesday - 20km recovery + strides

I was thankful for the company of Justin and Erika this morning, as I could really feel the effects of yesterday’s intervals. 20 km nice and easy around Manly, holding 4:55’s at 121 bpm. Finished with strides, and managed to avoid any rain (looks like that forecasted morning thunderstorm never eventuated).

Tuesday - 8 x 1 km (off 1’)

Same as last week, but technically an hour earlier. I met Erika at 6am warmed up and ready to go. The sun was just coming over the horizon - yes, the sun (it’s been a while). Eight reps for me, Erika stepping up to six this week and making some solid progress. My splits were very consistent (no Jamie or Ben this morning for a super fast first rep), 3:18, 3:19, 3:20, 3:21, 3:20, 3:21, 3:22, and 3:22. Very happy with that, and slightly quicker than last week (which is always a bonus). Even better news was that it felt much the same in terms of perceived effort, which is the plan at the moment. A long-ish slow and easy cool-down for just over 17 km all up.

Monday - 15km recovery + strides

I woke up to pouring rain, so just held at home until it settled a bit. Out for three very easy laps along the beachfront, getting the 15 km done in 4:55’s (the heart rate monitor only came good towards the end). Finished with strides.

Sunday - 30km

Another day of trying conditions, although slightly better than yesterday. Intermittent rain and a strong southwesterly suggested that staying in bed was the sane thing to do. That, and the fact that someone stole an hour of my precious sleep time last night made today slightly tougher. In its defence, I actually felt really good and strong. Out along my usual coastal route, finishing only slightly slower than last week in 2:04:09 holding 4:08’s at 144 bpm. Not a bad effort considering the conditions, and even better now as I’m not actually that knackered!

Saturday - 6 x 800m hills (jog recovery)

Out for some solo hill reps on a horrible day on the weather front. Intermittent downpours coupled with a strong southerly wind really tested the motivation levels this morning. To be honest, I’m just glad I got out there and did it. Times were comparable to last week, although I was definitely running further this week to get to the same 800 m mark as last week, with most reps finishing well past the speedhump (the actual 800 m mark). So, with horrible conditions and slightly longer reps, the times were 3:22, 3:24, 3:29, 3,31, 3:35, and 3:34. I don’t think the heart rate monitor enjoyed the weather either. A steady cool-down for just over 17 km all up. As I said, I’m just glad I got it done. Feeling sorry for all the Sydney Striders who had to race up there an hour after I’d started.

Thursday - 16 km with middle 20’ at threshold

I set the up earlier this morning in an effort to avoid the forecasted downpour. It was sprinkling when I woke up, and didn’t really progress much beyond that for the entire run. I definitely felt a bit more flat this morning compared with last week, I think that Tuesday’s run took it out of me a bit more than usual with that extra rep and faster average pace. Like always, I did the 20 minute effort on feel, keeping a close eye on the heart rate. Actually, once I started the effort, I felt quite strong and composed. Once I got back to the stone arch (just over 4 km into the to 20 minute effort), the heart rate started to creep up towards the 170’s, so what was left of the effort was restrained to holding it back to keep it in the high 160’s (such an unusual sensation, as I’m so used to pushing the final bit of any normal session to ensure I leave it all out there - so to actually back it off towards the end is something that feels completely foreign). Ever so fractionally slower than last week, finishing the effort at 5.83 km holding 3:26’s at 166 bpm. I’ll blame the rain and the moderate southerly wind for that. Finished the remaining distance for a solid 16 km all up.

Wednesday - 20km recovery + strides

I really felt the effects of yesterday’s session, so I took it super easy this morning. Luckily everybody else had the same idea in mind, meaning that when I met Erika, Emma and Tom, the slow and easy pace continued. Kind of ran all over Manly and Manly Vale this morning, getting to the 20 km mark in 4:54’s holding a very low 122 bpm. Finished with some strides. Not looking forward to the forecast tomorrow, so might get up earlier than usual as it seems that it’s only going to deteriorate later on.

Tuesday - 8 x 1 km (off 1’)

I finally managed to work my way up to 8 reps! And it wasn’t as scary as I thought it would be. I was joined by Erika and Jamie (the latter was a nice surprise) at 6am at the usual meeting spot warmed up and ready to go. A sore hip and a sore glute for Erika and Jamie respectively ensured they took a more conservative approach, but they both went very strong and got through what they had initially planned. The first rep we all started together, Jamie pushing me the whole way, leading to my fastest rep. The splits were 3:13, 3:20, 3:22, 3:23, 3:21, 3:24, 3:22, and 3:24. I pushed it, but didn’t kill myself. A very solid session, and I’m just happy I survived it and held a consistent pace without blowing up. A nice and easy cool-down for just over 17 km all up.

Monday - 15km recovery + strides

Out for a very nice and easy run along he beachfront on yet another stunning morning. No crowds out early on, but this changed around 7am when B&B kicked off with a massive crowd. I caught up with Lauren, so had some good company for 8km or so. Got the three laps done in 4:50’s holding a very low 122 bpm (just as it should be). Finished off with some strides, feeling strong and as if I’m getting some speed back (finally).

Sunday - 30km

Another Sunday, another strong southerly wind to make my life hell on the return home. That’s three weeks in a row now! Nevertheless, I felt really good today, and so did the heart rate monitor - misbehaving only for about a kilometer early on when it decided to creep into the threshold zone between the fourth and fifth kilometer. Just the usual coastal route, nothing out of the ordinary to report. Finished in 2:03:40 in 4:07’s at 145 bpm (probably a beat or two higher than it really was). Almost a minute faster than last week, but felt slightly easier intensity wise. A good sign that things are continuing to head in the right direction.

Saturday - 6 x 800m hills (jog recovery)

I had a new starter in Ben this morning, after Erika was a DNS following a niggle in her hip. We met at the bottom of Snake Hill at 6:45am charging and ready to go. The progression from last Saturday was to run each rep as 800m (as opposed to 3 minutes), adding an extra 20-30 seconds onto each effort. So I was probably slightly conservative, but better off being that way than going too hard and blowing up. Each rep got me to the first speed hump on North Head Secnic Drive (although the first rep was just shy if it, and the last rep was well past it - I just ran until the Garmin beeped at me signalling 800m). The times reflect this: 3:21, 3:27, 3:28, 3:29, 3:30, and 3:31. The heart rate monitor was on fire (ever since tightening it), maxing out at 179 bpm. All up, a very solid session. Great effort by Ben as well, going straight into it and also completing the whole session at his first attempt. A slow walk back up the hill followed by an easy cool-down along some random tracks that Ben had discovered around North Head for just over 17 km all up.

Thursday - 16 km with middle 20’ at threshold

A stunning morning after a few days of rain. Up to North Head for my weekly threshold run, the city looking stunning in the background covered in fog. Got the the 20 minute effort done in a very comfortably hard pace, actually having to hold back over the final few minutes as the heart rate crept into the 170’s (despite feeling good and strong). Managed to get out 5.85 km in 3:25’s averaging 162 bpm (it was probably higher than this, as the heart rate dropped to below 100 for the first minute or two). A big improvement from last week, and it felt easier if anything. Finished the remaining distance nice and cruisy for 16 km all up. My favourite session of the week ticked off for another 7 days.

Wednesday - 20km recovery + strides

It was bit wet out there this morning! I met up with Tom, Sam, Erika, Emma and Lauren for an easy medium long run around Manly. I hung at the back of the pack with Erika until she stopped, then I just ran at my own pace (based on HR) behind the rest of them. So it was kind of a solo run in the end. Got the 20 km done at 4:45’s feeling very comfortable and easy. Finished with some strides.

Tuesday - 7 x 1 km (off 1’)

Unlike last week, I sacrificed sleep for some company. I met Erika and Ben in the cycle lane just at the bottom of Raglan St at 6am for the usual Tuesday morning 1 km reps. A change in location was due to the setup for the Manly Jazz Festival, where the path opposite The Corso is generally roped off for a week or two. Adding in another rep is always slightly intimidating, so I did my best to counteract this by keeping the first few reps as comfortable as I could (i.e. I paced it properly). All up, a solid session, finishing with 3:21, 3:23, 3:23, 3:22, 3:24, 3:22 and 3:26. Consistent, which was the goal. Ever so slightly slower than last week, but I had an extra rep today, and I reckon that running along the other half of the beachfront cycle lane is more accurate (I seemed to start and stop at the exact same markers for each rep). A long slow cool-down with Ben for just over 17 km all up. Always glad to get through that session - probably the toughest of the week. The plan is for an eighth rep next week (while trying to maintain a similar pace), before capping it at eight and focusing on gradually increasing the pace.

Monday - 15km recovery + strides

I had some company in Tom and Lauren for a nice and easy run around Manly this morning. Kept the pace really relaxed and easy. Unfortunate I didn’t get home in time before the heavier rain hit. 15 km in 4:41’s. Finished with the usual strides.

Sunday - 30km

I felt a lot better today compared to last week following the Saturday hills session, a good sign that my body is adapting. Quite similar conditions to last week, with a strong southwesterly wind making the run up the coast a breeze (pun intended) before turning into it for the fun journey home. The heart rate monitor was working perfectly for the first 6 km - I was so excited, but then it lived up to its reputation and lost the plot from there onwards. I’m starting to wonder if the strap itself is a bit loose - I’ll try that and see how tomorrow goes. Got back just over two minutes quicker than last Sunday in 2:04:31 holding 4:09’s. Another successful week of training logged, ready for some further progressions next week.

Saturday - 6 x 3’ hills (jog recovery)

Up earlier than usual this morning to meet Erika at the bottom of Snake Hill, warmed up and ready at 6:30am for 6 hill reps. We both got there early, so we got going about 5 minutes earlier. The plan was to maintain much the same pace as last week, bearing in mind that we had an extra rep. This was pretty much achieved by both of us - I perhaps went out ever so slightly too fast, but held it together in a respectful way. The distances were 0.72, 0.71, 0.70, 0.70, 0.69 and 0.68 km (that last one was torture)! Happy to get that done! A nice and slow jog back home via Collins Flat beach for just over 17 km all up.

Thursday - 16 km with middle 20’ at threshold

I waited as long as I could for the rain to clear, because it was going to according to the iPhone. After delaying my run by 25 minutes, I ventured out in the rain that still hasn’t cleared now. It wasn’t so bad once I was out in it. Up to North Head this morning for my favourite weekly session, dodging torrents of flowing water at specific points throughout each lap (the drainage is terrible up there). A moderate southeasterly didn’t cheer me up, but it did toughen me up. Similarly to last week, the 20 minute effort in the middle of the run was run at that ‘comfortably hard’ intensity, never going over that red line into the work of lactate (which is a strange sensation, especially in the final few minutes where I’m used to pushing every last bit out to finish exhausted). I managed to cover 5.73 km (3:29’s), so a solid improvement from last Thursday in much worse conditions. More importantly, the intensity was spot on once again. Finished the remainder of the run at a nice and comfortable pace for a solid end to the week.

Wednesday - 20km recovery + strides

Unlike yesterday, I got up early this morning to join the others. It was a big turnout today with Ben, Tom, Erika, Emma, Lauren, Justin and Sam. It certainly makes the otherwise boring and slow 20 km go a lot faster. We met at the pool, before doing the Shelly-Fairlight Loop, finishing off with a lap of the golf course with Ben to get the kilometres in. Finished off with some strides. Surprised that I’m not as tired as what I thought I was going to be considering I had just under five hours sleep last night. If I can just see it through until tomorrow, then all we be good and made up for with a sleep in on Friday.

Tuesday - 6 x 1 km (off 1’)

Another week, another rep. Out for some 1 km reps along the beachfront this morning, turning down earlier offers from Jamie (5 am start) and Ben & Emma (6 am start). The latter I would’ve normally joined, but given I’m going to see Mark Lanegan perform this evening (9:15 pm start), I wanted to maximise the amount of sleep beforehand. There was a bit of smoke in the air, and a slight to moderate northwesterly wind ensuring that the odd reps were tougher than the evens. I was very happy with the splits, 3:21, 3:16, 3:24, 3:16, 3:27, and 3:21 (that fifth one was tough). So all up, faster again than last week, plus an extra rep. Can’t complain with that. A nice long slow cool-down for just over 17 km all up.

Monday - 15km recovery + strides

Out for 3 laps along the beachfront on yet another stunning morning. Despite still feeling the aftershock of Saturday’s hills, I actually felt quite decent for a Monday morning. 4:48’s. Finished with some strides.

Sunday - 30km

A massive drop in temperature from yesterday, a solid westerly wind making it tough running conditions - especially upon return. I could definitely feel yesterday’s hills in my legs this morning, so expectations weren’t high for anything special (other than running 30 km). The heart rate monitor was frustrating for the first 10 km or so, so I just ignored it from there onwards (it turns out it was pretty reliable from then on). As mentioned earlier, turning around was brutal - essentially a headwind for the final 13 km. Got home in 2:06:41 holding 4:13’s, almost a minute and a half quicker than last week (not that it matters). Happy to get through my first proper week of speedwork, and looking forward to doing it all again with some further progressions planned.

Saturday - 5 x 3’ hills (jog recovery)

I was super stoked to have some company this morning with Erika (unfortunately Robbie pulled the pin because his wife’s water broke - what kind of excuse is that). We met at the bottom of Snake Hill (Collins Flat), with some debate as to whether we’d do 5 or 6 reps (with the former being the more sensible option). We both grinded through it, suffering and breathing loudly on the ups. I managed to keep it extremely consistent with 0.69, 0.69, 0.70, 0.69 and 0.69 km efforts. The jogs back down got progressively quicker, something I will keep an eye on next week (I don’t want these to get quicker). Five was more than enough, the arms burning (yes, the arms) after the third rep. A nice a casual cool-down via Little Manly to the beachfront for just over 17 km all up. Stunning weather right now, glad I’m not in North Carolina today!

Thursday - 16 km with middle 20’ at threshold

Back to my favourite session - it’s been a long while. I drove up to North Head and ran three-and-a-half laps (16 km), with the middle 20 minutes at threshold pace (around 85% HRmax). The heart rate monitor was once again a bit erratic, but slowly improved throughout the session. In the end, I really just ran on feel - keeping the threshold effort solid and controlled (something new for me, as in the past I would have tried to have raced it). Ended up with 5.7 km at 3:31’s for the 20 minutes (pretty much exactly where I thought I was at this point in time), at 162 bpm (not sure how accurate the latter is, but that feels about right). Happy with that, as I could have absolutely pushed harder and gone further if I needed to, but then that would defeat the point of the session. Straight into the remaining 5.3 km at a nice and cruisy pace. As I mentioned earlier, I love this session - you just get straight into it with no mucking around, and it’s over fairly quickly. Looking forward to a rest day tomorrow, I’ve run 117 km since Saturday!

Wednesday - 20km recovery + strides

Out for some very easy laps along the beachfront on a stunningly warm, although windy, morning. I met up with Lauren and Amy early on and so had some company for the first 12 km. After a solo kilometer, I bumped into Robbie so had some company for the remainder of the run. So the 20 km went by rapidly. 4:40’s (probably slightly quicker than I should have run, but I was with others and it still felt easy). Finished with some strides.

Tuesday - 5 x 1 km (off 60”)

I made a few progressions from last week - I added an extra rep (was thinking of adding another one again, but thought better of it - there’s no rush at the moment), I reduced the rest period to 60 seconds, and I ran each interval at a fractionally faster pace. So all in all, I’m satisfied. Another stunning morning, although quite warm with some haze on the horizon. And of course, pretty crowded given the conditions. I was left solo after Chris tweaked his calf over the weekend, and with Kona only 5 weeks away, the last thing he needs to do is to turn that into a torn calf. So in the bike lane I went, starting at Manly LSC and running the reps up to North Steyne and back. Times were 3:24, 3:23, 3:24, 3:24, and 3:27. Very consistent, not too fast, but reducing the rest period makes it a hell of a lot tougher. The plan is to simply add another rep each week, holding all other variables constant, until I reach eight (no need to go beyond that). A nice and easy long cool-down for just over 17 km all up.

Monday - 15km recovery + strides

Out for three easy laps along the beachfront on a glorious morning. Kept the intensity super easy, and felt better and better as the run progressed. 4:55’s. Finished with some strides.

Sunday - 30km

A much nicer day today, not really a cloud in the sky, crisp but not too cold, and a very light westerly breeze (that once again felt like a headwind on returning). 30 km out along the coastal route, just as I did last week. I’d describe the intensity as ‘steady,’ much more effort than my Monday’s and Wednesday’s, but easier than what I was previously run my Sunday runs at. The heart rate monitor was all over the place this morning, but ironically enough it ended up averaging exactly what I felt was 140-141 bpm. Got home in 2:07:59 holding 4:16’s, a good five minutes quicker than last Sunday (not that I care anymore). Fingers crossed for a more productive week of training starting tomorrow.

Saturday - Parkrun

Stoked to have some company this morning. I met Ben at the pool at 6:20 am for a slightly longer warm-up than usual, nice and easy. A solid turnout at Curl Curl Parkrun, on what was a pretty cold and very windy morning - thankfully the predicted rain never fronted. Today was all about getting some confidence back, as the past week has been terrible in that department. So no comparisons to last week, especially given the wind. It was great to see young Lachlan and Tom show up, meaning that I’d have people to chase (although I wasn’t able to offer them anything). The gun went, and it was the same as last week - absolutely no speed whatsoever off the line (it’s quite funny actually). Got into my rhythm after about 500 m, and at that stage both Tom and Lachlan had gapped me. It pretty much stayed this way for the remaining 4.5 km, both progressively getting further in front. It didn’t bother me, I knew I was working hard as it was (which wasconfirmed by the heart rate monitor). The third and final kilometer were particularly brutal straight into that southerly wind. Crossed the line in third place in 17:22 (3:28’s), only marginally slower than last Saturday inntougher conditions. So I’ll take that given the week I’ve had. Great runs by Tom and Lachlan, as well as Ben getting ever so close to going under 18 again. After a brief chat with everyone, Tom, Ben and I shuffled slowly back home. 17 km all up, and a slight much needed boost to my confidence. Looking forward to a much more positive week next week.

Thursday - 4 x 1 km (5:00 cycle)

Finally, I got out and did it. I decided yesterday to simply run on feel this morning - if I felt up to it, then go ahead and run a small number of controlled 1 km reps. If not, then just run easy. I knew once I got out of bed that I was in a better mindset. This was confirmed when I warmed up, feeling bouncy once again with a spring in my step. I set myself the limit of four reps before I started, and it needed to be controlled at all times. That I did, running them in 3:22, 3:24, 3:28 and 3:25. Fairly consistent, and happy enough with four in the end. I’ll try and add another rep each week over the next few weeks before gradually reducing the recovery between each rep. A nice and long easy 8 km cool-down along the beachfront.

In retrospect, I am kind of wondering whether the week I’ve just experienced is partially due to the lingering symptoms of the man flu. Looking back, I felt the 5:00 min/km pace cool-down post Parkrun was tough, Sunday’s long run wasn’t fast by any means, but I pulled up quite sore Monday. Even after Monday’s run I was quite sore through the hamstrings. Today is first day feeling like I did pre-man flu. Anyway, I’ll take my usual rest day tomorrow before another attempt at Parkrun on Saturday (not expecting any improvement from last week). Bumped into Chris (a local triathlete) on my cool-down this morning after messaging him last night, and he seems pretty keen to join me for some speed work from next week onwards, so that would be a great bonus. Fingers crossed.

Wednesday - 15km easy

After a change in mindset, the plan was to run some 1 km reps this morning. But that all changed once I woke up, feeling down psychologically and slightly sore. So decided to just run easy along the beachfront. I was very happy to bump into Emma, Amy and Erika - so they kept me company and cheered me up for about 8 km. The final 7 km went by pretty quickly, except for the drenching I copped in the final kilometer (it’s always the way). 4:52’s, and feeling much better after than before.

Tuesday - not feeling it

The plan was to run up to North Head and do Mona fartlek. Felt okay warming-up, but just couldn’t start the session. It wasn’t physical, it was psychological - I’m completely burnt out of it, and just couldn’t fathom another one. So I just simply walked back home, and I actually enjoyed it. Bought myself some Weetbix and had a massive bowl (something that I’ve been wanting to do for ages), but interestingly, they were bland compared to my usual granola.

Monday - 15km recovery + strides

Out for three easy laps along the beachfront. The aim was to keep the heart rate in the blue (easy) zone, which I managed to achieve when the monitor itself was reading correctly (which more often than not it didn’t this morning). Pace felt really slow and easy - probably how it’s meant to be. 4:56’s. Finished off with some strides.

Sunday - 30km

I really changed things up this morning. First of all, I backed the intensity off - partly due to more than usual soreness following yesterday’s first exposure to any speed work, plus the fact that I had decided to run 2 km further. And secondly, I went along the coastal (hilly) route. The big downside to today’s run was the big southerly that had been brewing on my way up the coast - I turned at Turrimetta Headland where I was greeted with an ugly southerly for the return half back home (the splits definitely reflect this). Coupled with some intermittent downpours, it was a rather miserable run home. Nevertheless, I put my ego aside (once again) and kept the pace comfortable - never really having to breathe heavily the entire run (apart from towards the top of Dee Why and Queenscliff headlands, but I think that that is totally understandable). Got back home in a rather slow 2:11:52 in 4:24’s at 142 bpm (although the heart rate would have been lower than that, as it read slightly too high for the first 2 km and then again about 12 km in). The good news is that the pace felt very manageable, and apart from the conditions, I thoroughly enjoyed it. I’m now really looking forward to changing things up this week starting with an easy recovery run tomorrow. Not expecting much in terms of pace for the planned speed sessions this coming week, it’s simply going to be about getting it done. In that way, it’s actually less stressful as I’ve got no expectations.

Saturday - Parkrun

I think I’ve pretty much burnt myself out of doing anymore 15km daily runs, so Parkrun seemed like a better alternative. I had to swallow my pride and accept that it wasn’t going to be fast by any means, especially considering the last time I did any sort of speed work was at the Sydney 10 at the start of May. Having battled with man flu all week, I still wasn’t sure if it was a good idea as I jogged there. I was there, so I may as well at least give it a go. I saw young Lachlan on the starting line, and knew that he was in 17 flat shape, so my plan was to just try and stay with him. The gun went and my lack of speed was severely exposed - I’ve only got one gear at the moment! But I just grinded away, knowing that I had the endurance to compensate. Just before the 1km mark, I was back up to second and could see Lachlan about 20m ahead. And that’s pretty much how it remained, although I progressively wheeled him back in, catching right up to him at the bridge with 600 m to go. But once again, my absolute lack of speed showed, as catching was one thing, overtaking was another. In the end, I finished right behind him, crossing the line in 17:16 (3:27’s). I can’t really complain with that - pretty much exactly where I thought I’d be. A good baseline to build on moving forward. A quick chat with everyone else before jogging back home in time for a Ruby Lane breakfast only to find out the plans have been cancelled. So some freshly baked granola instead isn’t a bad alternative.

Thursday - 15km

More of the same today, just getting out and running below my normal intensity as I in the final stages of shaking off this brutal man flu. Up to North Head this morning, and it was on the uphills where I really felt the effects. Again, I didn’t push it and just respected my lungs. Got home in 58:20 (3:52’s) at 150 bpm. Hopefully I can shake these lingering effects over the next 48 hours as I’d like to give Parkrun a shot on Saturday, but I’ll have to make a decision later tomorrow. Plan B is another run up to North Head.

Wednesday - 15km

My first run back after an unplanned two day sabbatical following a serious bout of man flu which I first noticed on Saturday morning. The plan was to meet Ben at the pool at 6:15am for an easy run around the usual Shelly-Fairlight loop, but unfortunately I was unable to get going that early (I’m starting to feel the effects of old age). I managed to get going just over half an hour later, and was really unsure how things would pan out. It was an unusual sensation - my legs were fresh after two days of no running, but I was a bit congested and therefore the lungs were working against more resistance than usual - coupled with some intermittent coughing throughout. So I’d say the pace was firm but controlled - definitely not as high on the scale of perceived effort as usual. Out along the Shelly-Fairlight Loop, finishing in 57:20 (3:49’s) holding 151 bpm. Quite a decent time indeed following my bout of man flu and given that I felt that I was holding back somewhat. Still quarantining myself from others as I don’t want to pass it on. The muscle aches and fatigue is almost gone, now I’ve just got to get rid of the cough and congestion.

Sunday - 28km

Out for the weekly long run this morning - an overcast day with some very light drizzle early on. Warmer than usual thanks to the cloud cover. Just out and back along the usual route, hoping to see the leaders of the Pub2Pub. I must have been too early for them, as by the time I got to Long Reef on the way home I still hadn’t seen anyone. I felt quite decent considering I’ve just developed a mild head cold (I’m at the sore throat phase). Got back to Harris Farm in 1:52:25 holding 4:01’s at 145 bpm. 50 seconds quicker than last week, and perceived effortwise I’d say it felt slightly easier. Another 103 km week successfully completed. Only a few more to go before I change things up.

Saturday - 15km

It's so tempting to stop the status quo and reintroduce speedwork, as I’m feeling ready for it. But there is really no rush, plus I’m still making solid gains doing what I’m currently doing. I also know that there is still scope for improvement (another two minutes faster will be the point where I plateau). So, with that in mind, it was simply up to North Head once again on a miserable and warm winter's morning. A strong sea breeze made the first and final few kilometres tougher than usual, and a little bit of rain around The Fairfax Loop was a welcomed change. Got back to North Steyne SLSC in 56:37 holding 3:46’s (or 3:45’s according to the ever generous Strava) at 154 bpm (although I think the heart rate would have been higher than that given it went haywire at around the 10km mark for a kilometer and a bit). Really happy with that, and as mentioned above, I’m about two minutes shy of where I really want to be before the transition to faster stuff (of course with easier days built in between - no more consistent 15 km days at a solid to hard pace).

Thursday - 15km

I was definitely in survival mode this morning, really feeling the effects of yesterday’s effort. I wouldn’t change it either. Up to North Head on a pretty much perfect morning for a run. Got back to North Steyne SLSC in 57:59 (3:51’s), a very satisfying way to finish what has been a very good week of running. Very much looking forward to a much needed rest day tomorrow.

Wednesday - 15km

What a difference a day can make! After a bit of a lacklustre run yesterday, I ran angry this morning, and it helped. Right from the get go I knew that my body was in better condition this morning, so I kind of went for it. The heart rate was definitely higher than yesterday, another positive sign (apart from the last few kilometres where I was getting some random spikes). Out along the Shelly-Fairlight loop, finishing in 56:19 holding 3:44’s at 154 bpm. A massive improvement - the single biggest step up I’ve had since my injury, so extremely encouraging. Got into the 56’s much quicker than I thought I would (I thought at least another week or two). Now all I’ve got to do is survive tomorrow and then I’m done for the week!

Tuesday - 15km

A little bit disappointed with the time this morning, but after three days of amazing runs, a slight regression was pretty much inevitable. That, and the wind certainly wouldn’t have helped (although it didn’t seem to hinder me yesterday, but today’s run is more exposed up at North Head). The effort was there, which is the main thing (despite the heart rate being slightly lower - once it started reading properly after the first few kilometres). Up to North Head and back in 58:32 holding 3:53’s. I’m probably being a bit hard on myself - it wasn’t that bad, pretty much where I was this time last week. I’m just getting greedy! Glad I was out there getting it done!

Monday - 15km

I’ve got no idea where that came from this morning, but I felt great! Very unusual for a Monday morning, but I’m certainly not complaining! A freezing a windy morning made conditions tougher than usual (although I’ll take the icy wind any day over the summer humidity), especially once I ventured over to East and West Esplanade. Shelly-Fairlight Loop, finishing in a very surprising 57:13 in 3:49’s at 151 bpm. My fastest run post-injury (never thought I’d ever say that on a Monday morning). Always good to get the worst day of the week off to a good start.

Sunday - 28km

Another beautiful morning for a long run, although quite cold and windy. I felt really good this morning, managing to keep the heart rate within the green zone (aerobic) the whole way while feeling easier than last week. There was the temptation to push it out to 30 km, but I’ll stick to the status quo while I’m still making gains at 28 km. Got back to Harris Farm (or just beyond) in 1:53:15 holding 4:03’s at 146 bpm. Another solid improvement from last week, while feeling easier at the same time. Bumped into Justin on the return home, so had a quick chat about all things running and gym related.

Saturday - 15km

Up to North Head this morning for a solid hit out, feeling refreshed after yesterday’s day off running. Stunning conditions, yet again - it’s hard to believe that it is the middle of winter in Sydney right now (apart from the cooler conditions, which are perfect for us runners). The heart rate reflected how I felt, pushing slightly higher than usual throughout the run. Got back to North Steyne SLSC in 57:36 holding 3:50’s (although Strava was being a bit generous rounding it down to 3:49’s) at 155 bpm. A full second quicker than Wednesday’s Shelly-Fairlight Loop, meaning that today’s run is by far my best effort post-injury. I’ll keep doing what I’m doing until I’m consistently in the 55’s, then I’ll change things up a bit by going more conventional with speedwork and easy days. I’ve got to earn the right to add in speed, despite wanting to start it already. A few more weeks.

Thursday - 15km

It’s always a nice sense of accomplishment finishing Thursday’s run, another week ticked off. I could feel the cumulative fatigue that had built up over the past six days, so as always, today was simply about getting it done. Up to North Head on a warm and stunning morning. Got back in 58:38 (3:54’s) at 150 bpm. Another solid run to finish the week off - each one 58 or below. Looking forward to a rest day tomorrow!

Wednesday - 15km

A slight delay in getting out there this morning due to a slightly upset stomach. By the time I was out the door, the sunglasses were required. The days are definitely getting longer. Out along the Shelly-Fairlight loop today, seeing Tom quite early on. Feeling good, strong and in control the whole way, finishing in 57:37 (3:50’s) at 152 bpm. First time under 58 post-injury, the next step will be sub 3:50’s in around a week's time. Happy with the progress so far.

Tuesday - 15km

Great conditions for a run up to North Head this morning. Had to make a sudden change in the route as the Fairfax Loop was marked off by police tape (it’s probably what I think it was). So I had to substitute the extra 750 m or so by running an extra loop on the road, plus a bit more. Overall, the run was perhaps ever so slightly longer than usual, finishing in 58:29 holding 3:53’s (heart rate was averaging 147 bpm, although it did play up a bit at the very start and towards the end). Overall quite satisfied with that - slowly getting my speed back to where I want it to be. Still some work to do, but it’s certainly trending positively.

Monday - 15km

Monday morning struggles - got out there on another cold and windy morning, all beaten up and bruised following yesterday’s long run. Really felt it from the get go, and the heart rate was indicating that I hadn’t fully recovered from the weekend. Nevertheless, I just stuck it out and got it done. Out along the Shelly-Fairlight loop, really noticing even the slightest of inclines. Got back to North Steyne SLSC in 58:14 (3:53’s) holding 150 bpm, so much quicker than I had anticipated! Not that I’m complaining though. Really happy with that, only 6 seconds slower than last Wednesday (usually my PB day of the week). And especially on tired legs in windy conditions. Not such a bad way to start the week after all!

Sunday - 28km

I have no idea where that came from this morning, but I’ll take it! Out on a cold and windy Sunday morning for the weekly long run up to Narrabeen and return. Again, had thoughts of extending it to 30 km, but I’ll hold back for the time being as I’m still making some solid improvements by running 28 km each week. The heart rate was in top form this morning, never missing a beat. With that feedback, I simply kept it in the green (aerobic) zone for the entire duration. My back wasn’t the best, but not enough to stop me from running (which is the main thing). I got caught out in a random rain shower in the final 4 km, but this didn’t last too long. Got to the 28 km mark in 1:54:43, holding 4:06’s at 144 bpm. Another almost 5 minutes quicker than last Sunday (which, in turn was almost 5 minutes quicker than the previous Sunday). Wasn’t expecting that at all, but as I said earlier, I’ll take it. Another 103 km week done and dusted, ready for another one.

Saturday - 15km

Up to North Head once again on yet another stunning (and warm, and windy as well) morning. My timing was off today as a result of a bit more than usual pre-run procrastination, so much so that I managed to pass the B&B swimmers out the front of Manly LSC at the worst time imaginable on both occasions. It looked like a tough swim for them anyway with a strong northerly wind resulting in a washing machine at South Steyne. Back to the land, I was feeling quite strong - as is so often the case on a Saturday post rest day. Finished in 58:18 averaging 3:53’s at 155 bpm. My best run since returning (slower than Wednesday’ Shelly-Fairlight Loop, but North Head is around 45-60 seconds slower). Looking forward to catching up with Mr. and Mrs. Vonk for breakfast at Ruby Lane - can’t go wrong with the Ruby Bowl (I’m really not used to eating a savoury breakfast).

Thursday - 15km

Thursday means survival mode, and today was no different. Although looking back at my splits, I definitely had some speed when I needed it. The heart rate was slightly lower than usual (when it was working properly, playing up a bit early on and towards the end), a sure sign that I’m in need of a rest day (tomorrow thank god)! Up to North Head and return, finishing in 59:24 (3:57’s). A descent effort for the last run of the week on tired legs. A very positive week with lots of solid gains!

Wednesday - 15km

Another big improvement again today, out along the Shelly-Fairlight loop on another stunning morning (I may as well just cut and paste the weather conditions from every morning from the past month or so). Saw Ben and Burkey early on, then just Burkey solo later on (word on the street was that he was about to get into his speedos for a few laps of the rock pool between Shelly and Manly Beach). Got back to North Steyne SLSC in 58:07 holding 3:52’s (or 3:51’s according to Strava), averaging 154 bpm. Yes, I was able to include that last statistic as I think I may have solved my heart rate monitor issue with a little bit of dishwashing liquid. A very short spike early on and a very brief trough towards the end - other than that it seemed almost spot on. Happy with that!

Tuesday - 15km

Up to North Head and back on another stunning, although quite windy morning. Highlights include seeing Ben, Macca and Richard pushing out some 2km reps (I’ll be back to that sort of stuff within the next month or two). Made it back home in 59:03 (3:56’s), identical to Saturday. Really happy with that, as Tuesday is always tougher due to the cumulative fatigue of the previous three days, as opposed to the feeling of freshness after a rest day on Friday.

Monday - 15km

Monday is the new Thursday for me - always a bit sore and fatigued following Sunday’s long run. Today was definitely better than last Monday though. A fairly warm start with some cloud cover, although the sunrise was a spectacular red over the horizon (quite a few people were capturing it on their phones). Out along the Shelly-Fairlight loop today. Finished in 59:30 (3:58’s), not a bad run at all for a Monday morning.

Sunday - 28km

Some more improvements yet again today. Out on a beautiful and crisp winter’s morning for my weekly long run up to Narrabeen and back. I was toiling with the idea of running a complete lap around the lake (which would be 30km), but decided to forgo that plan for another week or two. The heart rate monitor took a few kilometres to get up and going, and then was mostly reliable for the remainder of the run (I wonder if the cold air and lack of moisture may be contributing). Got to end in 118:59 (4:15’s), almost five minutes quicker than last Sunday - and the first time I’ve actually run less than two hours on a Sunday since returning. Looking forward to a big breakfast and a coffee to refuel.

Saturday - 15km

Another big improvement today, feeling strong from the start. Surprising really, as the last two nights I’ve woken up at around 4am with back pain, not really managing much sleep from then onwards. Even getting out of bed this morning was a struggle (due to the pain), so I was stoked to find out that I could barely notice it once I started running (it’s not even that bad now, post-run). Absolutely stunning conditions, with a warm(-ish) northwesterly wind keeping the chill away. Even the water temperature was a reported 16.8 degreees (according to the B&B whiteboard). Up to North Head and return, finishing in 59:03 (3:56’s), my fastest run since returning (faster than Wednesday’s Shelly-Fairlight Loop), and a minute quicker than Tuesday! I can’t complain with that, other than I would have preferred to have been 3-4 minutes quicker - but I know that will come with some patience and persistence.

Thursday - 15km

My alarm woke me up from a very deep sleep, my body wishing it was Friday. My heart rate monitor had already clocked off for the week, deciding to go haywire about 3 km into the run. Up to North Head this morning, the primary objective was to simply grind through the last run of the week. Got back to North Steyne in 60:17 (4:01’s), so not a bad run at all for a Thursday. Really cannot wait for my sleep in tomorrow morning, before starting all over again on Saturday.

Wednesday - 15km

Another glorious morning with a stunning sunrise. Out and back along the Shelly-Fairlight loop this morning, crossing paths with Ben and Sam multiple times throughout. I am starting to feel stronger with each run, which is very encouraging. The heart rate played up a bit today, which seems to be a Wednesday-thing over recent weeks. Got back to North Steyne SLSC in 59:14 (3:56’s), my fastest post-injury. Up to North Head tomorrow to finish off another solid week.

Tuesday - 15km

Really happy with the run this morning, feeling much better and refreshed from the weekend and yesterday. And I only just realised - no back pain (well, hardly any)! Another stunning morning, back up at my normal time, so just getting out at dawn. Up to North Head, the harder but more enjoyable route. Got back to North Steyne in 60:02 (3:59’s). Had I have known I was two seconds off the one hour mark, I’m sure I could have run three seconds faster. The good news is that I’m seeing progress.

Monday - 15km

Up ridiculously early this morning in an attempt to get the run in before an early start with work. A stunning morning with the surrounds lighten up by the moon. I could definitely feel the effects of yesterday’s long run, and just to confirm it wasn’t all in my head, my heart rate reflected it as well - holding around 5-10 bpm lower than usual at the same level of perceived exertion. Out along the Shelly-Fairlight loop, just trying to grind through it this morning really. Got back to North Steyne SLSC in 60:46 (4:02’s) at 151 bpm. Nothing great, but better than nothing.

Sunday - 28km

A very balmy 13 degrees this morning, and didn’t I feel it! Running in just a t-shirt itself was too much! The plan was for 28 km this morning, doing my best to maintain the heart rate in the green (aerobic) zone. That I achieved. Ran up to the caravan park at Narrabeen, turning around just before Pittwater Rd (15 km Mark) for the shorter trip home. Got to the end in just over 123 minutes, 4:24’s at 148 bpm. Nothing amazing, but nothing horrible by any means - just a typical Sunday long run. That’s two proper weeks of running now, I’ve made some solid gain with plenty more to come.

Saturday - 15km

It’s amazing what the news of a lunar eclipse will do to people! Out on a very busy (and stunning) morning in magical conditions. My back was great until about 4am this morning, when I woke up in a lot of discomfort. It wasn’t too bad once I started running though - always a good sign. Feeling fairly strong after a rest day yesterday, so ventured up to North Head. Got back in 60:06, holding pretty much 4:00’s on the dot - my best run since returning (North Head is a lot tougher than the Shelly-Fairlight Loop), at 157 bpm. Now at home watching the last stage in the Pyrenees - I should never feel sorry for myself when I suffer after watching these guys.

Thursday - 15km

Survival mode today, as predicted yesterday. Both feet had settled right down, but my back was worse. I was actually slightly concerned pre-run whether or not I’d actually be able to get out there. I put on the shoes and decided to give it a go anyway. It did settle slightly as I ran, but I really did notice it going downhill (as seems to be the norm at the moment). Up to North Head and back, the heart rate ever so slightly lower than Tuesday’s run. I actually lost a bit of concentration before the halfway mark and missed the usual turnoff to the Fairfax Loop, having to run an estimated extra 50 m or so. Got home in 66:29 (4:05’s), fractionally faster than Thursday (and on ‘tireder’ legs) averaging 156 bpm. As usual, the left foot is now throbbing, the back is no worse than pre-run, and I am happy to get through another week of running ‘relatively’ unscathed. Bring on the rest day tomorrow!

Wednesday - 15km

Sub 4, finally! Still some way to go, but that is nevertheless another landmark for where I’m currently at. Another stunning morning, similarly warmer like yesterday. Out along the usual Shelly-Fairlight loop. The heart rate monitor was all over the shop this morning - the first time it’s been totally unreliable since I’ve restarted running. Just put my head down and pushed though the 15 km the best I could. Got back to North Steyne SLSC in 59:33 (3:58’s), so very satisfied with that. I might pay for it a bit tomorrow, but I don’t care. I can sleep in on Friday. My back was uncomfortable to start but seemed to resolve quicker than yesterday. My left foot is throbbing now, but by no means painful to walk or hop on - another positive sign. I’m loving coming home to watch the highlight of the Tour de France - especially now that they are in the Pyrenees. I don’t know what’ll do next week! At least the Vuelta isn’t too far away.

Tuesday - 15km

Up to North Head on this relatively warm morning after a small amount of time away from it, primarily to avoid the jolting through my back from the downhills towards the end. However, my back wasn’t as good as yesterday - but still better than last week, which is a positive. I was able to push the intensity a bit today, although the pace doesn’t feel fast by any means yet (it will come, I’ve just got to be patient and realistic). Got home in 61:37 (4:06’s), averaging 155 bpm (although it would be quite a bit higher, as the heart rate didn’t switch on properly until just after the 2 km mark). The good news is that the last 5 km were all sub-4’s, admittedly there’s a bit of downhill. Nevertheless, it’s still progress. The back is a bit stiff now, and I have some mild throbbing through my left foot where the fracture was. The former I’ll live with, and the latter is just a bit of irritation around the callous surrounding the healed second metatarsal - so all good.

Monday - 15km

Feeling much better today, both with regards to my back and the feeling of running properly again. As mentioned, I felt quite uncoordinated on the past two runs. That all but disappeared today, leaving myself only with the feeling of needing to get faster. I’ll certainly take that over the constant jarring through my spine on every step. I pulled up surprisingly well after yesterday’s two hours, a far cry from throughout the day yesterday where I was walking around like an old man. Out along the Shelly-Fairlight loop on a stunning, but very cool morning. Got back to North Steyne SLSC in 61:29 in 4:06’s at 155 bpm. Almost back to where I was pre-right leg blow-up. Looking forward to some further progressions.

Sunday - 2 hours

I decided to give the usual Sunday 2 hour long run a go, but the compromise was to back the intensity off a bit. Like yesterday, running still feels somewhat foreign. My back was jarring on every step until about 8.5 km, then it either subsided or the general feeling of fatigue took over. Kept a positive mindset (remembering Lawson Craddock in this year’s Tour de France every time I started feeling sorry for myself) and simply just grinded away. The pace progressively slowed the longer I went - but I didn’t care. The only objective was to run for the whole 2 hours - not a second longer. Ran up along Pittwater Rd, turning off at Ocean St before turning around at the start of the bridge. Got back to Ruby Lane at the 2 hour mark, finishing with 26.29 km at 4:34’s. Nothing special, but then again nothing shocking even - pretty much where I would expect to be at this very point in time. The most positive news is that the right leg is completely fine. The back I can now run through (in fact resting it would make things worse), so as long as the legs are cooperative, then I’m back.

Saturday - 15km

Take two. First run since Sunday, after blowing up my right leg to the size a balloon which led to compartment syndrome and compression of my right peroneal nerve (trust me, nerve pain at night is the worst thing I’ve ever experienced). My back was horrible as well, likely a symptom of compensating for a non-cooperative right leg. The plan was to initially take Monday and Tuesday off, but this extended to Wednesday, then Thursday, before deciding to just wait until Saturday. The leg is pretty much back to normal now, although the back still requires some work. Nevertheless, it was great to finally get back out there this morning. The pace felt horribly slow, the effort felt hard-ish, and all up it felt like I hadn’t run in months! I wanted to keep it flat, so stuck to the Shelly-Fairlight loop (it was very windy along the harbourside). Got back to North Steyne SLSC in just under 65 minutes (4:20’s), so a fair bit quicker than it felt (it honestly felt like 5 min/km pace). Back home now and my back is much the same, the right calf is slightly tight - but nothing like what it was. All up, not a bad outcome. It’ll only get better from now on.

 

Photos from Monday morning.

Sunday - 28km

Feeling pretty ordinary this morning after hurting my back post-run yesterday along with what feels like neuropathic pain through my right common peroneal nerve. The latter resulted in many sleepless hours last night with a constant ache on the outside of my right calf just below the knee. Interestingly, movement seemed to help, so I’d get up every hour or so to walk around. So to say I was a bit apprehensive pre-run this morning would be an understatement. However, the pain certainly didn’t worsen as I started, so I just kept going. By about halfway, I couldn’t feel it all! Anyway, I decided to stick to the 2 hour plan - a proper lap of the lake is still slightly beyond me at this very moment. The pace was faster than anticipated, but I was able to control it. Ran up to Narrabeen Caravan Park (much further than last week, especially as I went via Manly Pool this week) before turning around and heading home. I figured that 2 hours was going to take me not too far shy of 28 km, so I changed my mind and went slightly beyond the 2 hour mark to reach the 28 km. Got just past Harris Farm in 2:01:27 in 4:20’s averaging 147 bpm. A huge improvement from last week, and I’m happy to report that I feel much better now than I did before I left. 103 km all up for my first proper week back. That mileage won’t really change much over the next two or three weeks, allowing myself plenty of time to adapt to it. Another super Sunday of sport with The World Cup final, the Tour de France (tonight’s stage looks epic), Wimbledon and the MotoGP (Assen is always a fantastic track). A pity none of these events are comparable with AEST.

Saturday - 15km

I ended up deciding against Parkrun, feeling that I’m making good gains just by running my weekday loops. So up to North Head it was on this freezing cold morning (8 degrees, ‘feels like 4’ according to the iPhone). Beautiful conditions otherwise. Apart from a sore right calf, I was able to really give some intensity (which I like). Those hills are still torture though! Got back to North Steyne in 60:36, 4:02’s averaging 159 bpm. It’s getting there! Shouldn’t be long until I’m comfortably sub-4’s again!

Thursday - 15km

I was in survival mode this morning, the past week’s worth of runs had progressively taken their toll! Each day I’d been sore walking around throughout the day, but this had subsided by the Energy morning. That wasn’t the case this morning, but I knew it was just one more run I had to do before taking my much needed rest day tomorrow. Up to North Head, pushing the intensity (as reflected by the heart rate), but the pace just wasn’t there. Got back to North Steyne SLSC in 61:59, a whole second quicker than Tuesday (4:08’s at 155 bpm). Overall, it’s been a great week of running where I am much further ahead than where I had anticipated. Now time to give the legs a little R&R for the next 48 hours.

Wednesday - 15km

Another big improvement this morning, once again surpassing my expectations quite substantially. Out and back along the Shelly Beach-Fairlight loop (same as Monday), feeling the residual muscle fatigue from the past few days. Got back to North Steyne in 60:08, holding 4:00 min/km pace averaging a fairly high 157 bpm. Really happy with that, as I had actually thought it would take a couple of weeks (as opposed to a few days) to get back down to flat 4’s and under. So way ahead of schedule, not that I’m complaining. More of the same again tomorrow, then a much needed rest day on Friday. Might even give Parkrun a crack on Saturday - it won’t be fast by any means, but I’ve got to start somewhere!

Tuesday - 15km

A significant (and totally unexpected) improvement this morning in my first run up to North Head since April. A cold but pleasant morning (so glad I’m no longer in the water), I took off well before sunrise. From the outset I was able to push the pace and intensity to a greater degree than yesterday - like as if my brain had suddenly given my legs the permission to run faster. Those hills though! I forgot how steep those inclines are - especially from The Boathouse to the Shelly Beach carpark. Wearing a heart rate monitor reflects this (despite not working for the first two kilometres, it was pretty much spot on from that point). Managed to get back home in 62 minutes flat averaging 4:08’s (heart rate averaged 147 bpm, but it would have actually been higher given the first two kilometres). Really happy with that - if anything, I was expecting a slightly slower pace compared to yesterday given the profile. So the comeback is going much better than anticipated, let’s hope I can keep it up!

Monday - 15km

I was slightly nervous about how this morning would go down following a long run yesterday. Waking up from a deep slumber, I was almost ready to postpone it until tomorrow. But I knew that I’d be annoyed at myself all day, so I just went with it with the plan of simply running on feel. The first few steps were quite challenging, but not long after I was warming up. Had a very dull ache in my foot at the fracture sight (which was present yesterday), but this eased up from about halfway onwards (it’s a phenomenon called ‘phantom’ pain where the nerves surrounding the callous of the healed fracture sight get slightly irritated, leading one to fear that they’ve refractured the sight - when in theory the sight is actually stronger than previously given the appropriate amount of time). I ran the usual Shelly-Fairlight loop, progressively increasing the effort and pace throughout. Got back to North Steyne in 65:10 holding 4:24’s at 145 bpm. I shouldn’t compare this to pre-injury speeds, but nevertheless I am really happy with that, especially backing up from yesterday. I definitely made the right decision to run instead of deep water run today - it was cold out there with a moderate southwesterly wind (the worst direction when at Manly Cove). Plus according to the B&B, the water temperature has dropped further to 16.1 degrees. I’m happy to be back on the land where I belong!

Sunday - Two hours

I did it! I actually managed to run for two continuous hours without any real dramas! I didn’t really want to tell anyone that I’d planned this in fear I’d be told off. But I knew that the fitness I’d maintained through the deep water running would see me through this. So I set out and headed towards Narrabeen, turning around at the 60 minute mark - which saw me reach the bus stop opposite Oceans Restaurant at North Narrabeen. The heart and lungs (the engine) were more than fine (as was the mind), it’s simply the muscles and tendons (the chassis) that is lagging (again, absolutely expected after 8 weeks of non weight-bearing training). The two hours bought me just shy of North Steyne SLSC, so a very slight positive split (very happy with that) with 25.37 km in 4:44’s at 143 bpm. Not concerned about the pace so much at the moment (although it is significantly quicker than the mid 5’s of last week), it will come down by simply running more. On that note, I made the decision yesterday that I’m done with the deep water running now - so the plan is to build some mileage over the next 2-4 week before I start to add in some intensity once again. Looking forward to it!