Wednesday - 15km

Today was even better again! Amazing conditions to start with, although the coolness in the air all but disappeared once the sun came up (although along the harbour was still good as the sun hadn’t completely covered this part of the run yet). With beautiful conditions comes crowds of people, one of which who I collided with. This was despite moving over to the left and waving my hands to suggest that they leave a little bit of room as they were walking three abreast straight towards me. They ignored me, and the inevitable happened. A bit of abuse and some profanities from them wasn’t enough to stop me, so I just simply shook my head and kept going. Out to Shelly and then to Fairlight before returning. Upon return I saw the same three women, with one of them walking all the way over to me (yes, she was definitely not keeping to the left like all the signs suggest to) and had another go at me. Clearly not locals! Anyway, got back home in one of my fastest times ever of 53:48 (3:35’s)! Again, the weather and fresher legs no doubt contributed, but hopefully it is a sign that I’m getting fitter and faster. Looks like it is going to be a stunning day out there for the last one of summer!

Tuesday - 15km

An absolute stunning morning to be back out there running. I decided to take another day off yesterday as a precautionary measure, as my performance had stagnated and even dropped slightly over the last few weeks. I wasn’t feeling great either, so that along with yesterday’s torrential downpour, it was a no-brainer really. I was still a bit apprehensive this morning, as so often is the case after taking an unplanned rest day. Kept the intensity slightly more conservative than usual, really ensuring that I wasn’t going to just dig myself into another hole. Up to North Head, and although the intensity wasn’t as high as usual, I felt remarkably powerful and springy. I couldn’t believe that I could still hear the surfing commentary from Bower St (I can hear it load an clear from my place, which is not surprising as I’m right across the road from it). Got home in a very solid 55:15 (3:41’s), much quicker than I was expecting (I was thinking at the very least a minute slower). Probably a combination of being fresher than usual, and the weather - probably more the latter. Anyway, I’m really happy with that, and it gives me a little boost of confidence moving forward.

Sunday - 30km

Feeling quite a bit better this morning, pity that the conditions were not ideal (as I so often whinge about these days). Extremely humid and windy, equaling arguably the worst combination. I decided to run a lap of the lake this morning, I just needed the psychological break from the hilly coastal route. I kept the pace firm but controlled, not really ever going beyond the comfort zone throughout. I was drenched by the time I reached the caravan park at Narrabeen before turning straight into the southwesterly headwind. This was bitter sweet, as the wind was so nice and somewhat cooling, but a headwind is still a headwind. I managed to get held up on almost every second traffic light on the way home (oh well, this happens from time to time), but just held the pace and brought it home in 2:01:31 (4:30’s). Nothing spectacular, but probably better than I am giving myself credit for given the conditions. At least it is the last long run I’ll do this summer!

Saturday - no session, just an easy run instead

I hate doing this, but I really needed to this morning. It’s my own fault really. This was always going to happen when trying to add in a second speed session each week while trying to maintain the intensity of my weekday runs. And today I paid the price for it, although these days I’m much more contained about it, and don’t let it get to my head as much as it would’ve in the past. Looking back, I was shattered on Thursday afternoon and evening, and I really struggled yesterday, needing a second coffee just to keep functioning. Then this morning I just couldn’t warm-up. I felt sluggish, and the further I went into the warm-up, the less inspired I became to do a threshold effort. So, I decided to simply turnaround and run an easy 15km along the beachfront just to clear my head and to make something out of it. I’m really glad I did this, as I would’ve just been kicking myself for having run a poor threshold effort anyway. Now I’ve got to decide whether I want to commit to proper speedwork, meaning two or three hard sessions per week separated by easier runs in between? Or do I simply revert back to the status quo and run at a solid and controlled pace each morning. To be honest, I actually prefer the latter, without the added stress of all of the strings attached with the speedwork. I’ve proven to myself that I can maintain a more than excellent base of aerobic fitness without any specific speedwork, and I’m not sure how much more I want to sacrifice just to run a minute or two faster over 10km or a half marathon? Sure, these goals may seem everything to us runners at the time, but in the whole scheme of things, it’s not like as if that extra minute or two is going to get me on a national team or anything like that. So simply sticking with the daily runs on feel seems the no-brainer option for me at the moment. Should I decide to race, a few weeks of some shorter and sharper stuff will suffice. Most importantly, I’ve been the happiest I’ve been in years over the past months by doing my daily 15km - which overrides everything else. Nevertheless, I’ll be back out there for my long run tomorrow.

Thursday - 5 x 2 laps (1300m) (off 3’) (+ 200m, 150m, 100m, 2 x 80m, 2 x 60m)

Out for my second interval session this morning, and this was quite a big step up from last week’s. Decided to go to Passmore Reserve for these for two reasons - firstly, the GPS was inconsistent last week (and I’m quite OCD), so knowing that each lap of Passmore is 650m, some two lap efforts seemed quite logical. And secondly, the setting up for the Surfing Festival meant the beachfront would have been a nightmare. Another bonus is that it is nice and quite at Passmore. After a short three kilometer warmup, I got stuck into it. Similar to last week, I needed to be slightly conservative as I haven’t done a session like this in a long while. Overall, I was ver consistent once again, finishing with 4:16, 4:13, 4:15, 4:14, and 4:15. Quite happy with that. I’ve still got a fair bit of speed to come, but it’s nice to simply set a benchmark which I can continue to work towards improving on. A long 6.5km cooldown back along the beachfront before finishing off with some sprints. Rest day tomorrow!

Wednesday - 15km

A much welcomed change in the weather today with a relatively nice 19 degrees and a very light southeasterly breeze with overcast skies. Felt pretty good (not as good as yesterday though), and really tried to make the most of the conditions. Shelly-Fairlight Loop this morning, having to detour once again past the Surfing Festival setup - hopefully they’ll be done before the weekend! Had a few close moments with some walkers and a lifeguard where I had to almost stop to avoid a collision (no one’s fault really, just quite crowded), which is rare to have one, let alone two or three in a run. Got back home in 55 flat (3:40’s), not too bad but nothing amazing either. Although I’m still covered in sweat right now, so perhaps the conditions weren’t as good as I thought. I’ll give it another month or two until we are into ‘world record conditions’ once again!

Tuesday - 15km

Today I traded the heat and humidity for a massive southerly (with a small bit of humidity left over, just for fun)! Despite having to work harder just to go slower, it was a good trade off. Up to North Head today, and I was flying for the initial 500m running northbound towards Queenscliff. I knew that it was too good to be true, and right I was. Heading south towards Manly LSC was tough, but I wasn’t prepared for what I was going to tackle up at North Head. It was quite brutal up there, deteriorating the further south I went. That last bit before Fairfax Loop where it is exposed and you can see South Head was full-on. The good news was that I knew that once I turned around, not only would I be over halfway through the run, but it was going to be downhill with a nice tailwind. But, as is always the case, you never gain in a tailwind what you lose in a headwind. Nevertheless, I enjoyed the run back. Apart from having to detour and dodge the construction workers setting up for the Surfing Festival (yes, the infrastructure still looks excessive despite the fact that the whole event has been watered down somewhat), I felt really good and strong. It's just unfortunate that the conditions didn’t allow me to show that, finishing in 56:10 (3:45’s). The time doesn’t matter, it was a solid run and I’m quite happy with it. Definitely no swim today.

Monday - 15km

Once again, bloody tough conditions out there this morning. It was already 24 degrees when my alarm went off. Along the beachfront there was the slightest of relief with a very weak sea breeze. But once I went over to the harbour side, it was still and sticky! It was a weird sensation this morning - I felt tired/sore yet quite bouncy in my stride. So I knew that there was some pace hidden in there somewhere beneath the fatigue and conditions. Got back in 55:45 (3:43’s), a respectable time for a Monday morning with that heat. I’m trying to figure out whether I have time to jump into the ocean?

Sunday - 30km

I was in a deep sleep when my alarm woke me this morning. It took a while to get going -  a luxury I can afford on a Sunday, and once I was out I was feeling yesterday’s run right from the start. It was humid (once again), with barely any breeze - not very kind for a long 30km run. Stuck to my (now) traditional coastal route, from my place at North a Steyne to Shelly Beach, then straight up to Turrimetta Headland before coming home. The last ten kilometers were quite tough, as the dehydration and heat were really starting to take their toll. Managed to hang in there though (as you do), getting back home in a quite swift 2:03:10 (4:06’s), a solid time in those conditions. No wonder it felt tougher than last week! Time for the ocean!

Saturday - 20 minute threshold (+ 2 x 20 sec, 6 x 10 sec hill sprints)

I wasn’t really feeling it at all this morning. I was very tempted to just go and run the Manly to Spit and return instead. I decided against it, and stuck with the initial plan. Got going and convinced myself to simply run it on feel (as I do every week anyway), and not worry about the pace or time/distance at the end. With that respect, it was arguably the most comfortable Saturday threshold run that I’ve done. The conditions were middle of the road - not too hot or humid, but a bit a breeze to slow things down fractionally. Started feeling it in the final five minutes (again, as I usually do). Finished with 5.95km (3:22’s), pretty much consistent with where I am at this very point in time. I’m sure that the pace and distance will improve, the key is to simply keep consistent and I’m sure it fill follow (especially as we move into autumn). A nice long cooldown back home, appreciating some solid surf on the way. Finished off with the usual hill sprints. Now to enjoy the rest of the weekend!

Thursday - 6 x 800m (off 2’) (+ 200m, 150m, 100m, 2 x 80m, 2 x 60m)

I finally managed an interval session. I had been planning this one for a while, but today I finally put it into execution. Sure, it wasn’t a massive session, but I just needed this as an introduction to getting used to running at those sorts of speeds once again. Furthermore, I was quite cautious in my approach, as I knew it was better to complete the session slightly too comfortably than blowing up halfway through (which was a common occurrence in the past). I did these in the bike lane parallel to the beach, starting from Manly LSC. The odds had a nice tailwind, the evens had the headwind. Now I’m pretty certain (actually, I’m absolutely positive) that the GPS was under reading the 800m on the odd reps (northbound), as I was finishing a good 5-10 seconds past the 800m mark. Furthermore, I was slower on the odds despite having the tailwind. So taking that into consideration, I’m not sure that the odd reps are entirely accurate (I think I actually ran them faster than that), the times were 2:37, 2:34, 2:35, 2:34, 2:37, and 2:35. Nothing spectacular in terms of speed, but not entirely unexpected. I’ve got to start somewhere, and today sets a baseline. Consistency was the aim anyway. It is debatable whether or not I could have gotten another rep or two out, but I’m glad I stopped when I did (that’s what next Thursday is for). I was pretty tired by the end of that, but by no means collapsed on the floor. A nice long cooldown to bring up 17km total. Finished with some sprints. Another rest day tomorrow, which I’m funnily enough looking forward to embracing!

Wednesday - 15km

Extremely tough conditions out there this morning, with an ‘extreme’ heat warning in place over Sydney. And it felt like it! I actually felt quite good this morning, but any reflection in that with a fast time was never going to happen. As per usual, I just tried to maintain my usual intensity and simply grind through it. In fact, a couple of times during the run I actually got quite concerned that I may be overheating, but nothing backing off the intensity a bit couldn’t fix, along with a bit of self reassurance. I got home in 56:32 (3:45’s), in normal circumstances I would be disappointed with that pace and time, but I’ll definitely take it in those conditions this morning. I’m absolutely drenched in sweat now!

Tuesday - 15km

I always struggle on the Tuesday after taking a rest day on the Monday (every fifth week), and today was no different. Actually, ‘struggle’ is probably an over exaggeration, more like I felt slightly uncoordinated. The other thing hat you notice is that the run itself seems to take longer than usual. Up to North Head on a very steamy morning (it was already 23 degrees at 6am). Kept the intensity within my usual bandwidth, not killing myself but not cruising either. Got home in 56:12 (3:44’s), not a bad time at all in the context it was! More than happy with that!

Sunday - 30km

True to my word, I kept the pace easier this morning. And I’m glad that I did, as the temperature really started climbing during the second half, already up to 26 degrees. Just ran the usual Sunday long run along the coast, home to Shelly to Warriewood to home. Feeling nice and relaxed for most of it, but started to feel the heat towards the end. It wasn’t killing me, but it just wasn’t as comfortable as the start. Got home in 2:07:56 (4:14’s), which seems about right for today. As much as I don’t want to, I’m going to take a rest day tomorrow - prevention is better than cure! Taking one day off tomorrow is better than going weeks or months into overtraining. Time for a swim I think!

Saturday - 20’ threshold (+ 2 x 20 sec, 6 x 10 sec hill sprints)

As mentioned on Thursday, today was simply about getting through the last of the session’s of this current block of training. The conditions made it even more tough, extremely humid! It was very tempting to pull the pin as I was warming-up (I would’ve definitely have done so in the past), but I just kept reminding myself that it is all about perceived effort/intensity, and if I can get it into the desired zone, then the pace will be what it is meant to be for today. So with that frame of mind, I got into it. It definitely felt slower than previous weeks - I was hypersensitive to any increases in pace, getting on top of them right away and repeating the mantra ‘threshold’ to prevent myself going too hard. Got to the 15 minute mark and really had to convince myself to get out the last five minutes (I just thought how miserable I would feel had I stopped earlier than planned). As always, I managed to get through it, finishing in a half respectable 5.93km (3:22’s). Not as far as last week, but quite similar to a fortnight ago in very similar conditions. So all in all, not a bad effort at all. A slow jog back home before finishing off with the usual hill sprints. The plan is to run tomorrow (although probabaly slower and perhaps even shorter), then take another full rest day on Monday. This is the cycle I have been following since August last year, and it seems to be working. So as much as I hate taking an extra rest day, I have to think long-term, and allow the adaptations to occur. The thought is to add in a weekly interval session (as well as the current threshold session) from next week onwards. Thursday looks like it will be the go at this stage.

Thursday - 15km (+ 200m, 150m, 100m, 2 x 80m, 2 x 60m)

I was pretty exhausted this morning, it took a lot of motivation to even get out of bed and do up my shoelaces this morning. I’m on the final stretch of this current block of training (four week cycle), so if can manage to pull through today, Saturday and Sunday unscathed, then I’ll be satisfied with having an extra rest day next week (likely Monday). Nevertheless, I finally got out there and ran up to North Head. It was quite warm, and kept on getting warmer as the run progressed. Just told myself to simply go through the motions and get it ticked off. That I did, finishing in a not to fast, not too slow time of 56:03 (3:44’s). Finished with some sprints in between a chat with Justin. Similar to today, I’m not expecting much performance wise this weekend, just want to get through it and embrace the extra day’s rest on the other side before starting my next block with some weekly intervals. Kind of looking forward to that, as I’m getting a bit bored with these weekday 15km runs.

Wednesday - 15km

Feeling much better today, I had that spring in my step back. I thought it was going to be another autumn-esk morning out there, but within the first kilometer and a half I was quickly reminded that it is still in fact summer. To be fair, it wasn’t that hot, but that coolness in the air that had been present this time last week was not present at all. Out along the Shelly-Fairlight loop his morning, crossing paths with Justin along the way. Got home in 55:06 (3:40’s), not too bad at all! Makes up for yesterday, although as I mentioned yesterday, the intensity felt the same today as yesterday - just the pace was where it should’ve been today.

Tuesday - 15km

I’m starting to see a pattern in my week now. Ever since I started doing a threshold effort in Saturday’s, for some reason my Tuesday run has really suffered. Today was no exception. It’s not as if it feels any harder than usual, it’s just slower, and it has been this way for the past four weeks or so.  Up to North Head this morning, weather conditions quite nice (although not as amazing as yesterday). Like I usually say, the intensity felt the same as any other weekday run, it’s just the pace wasn’t there for whatever reason. Got home in 5:35 (3:46’s). Oh well, you can’t be on fire everyday!

Monday - 15km

Stunning conditions out there this morning, although I have come home sweating everywhere? The days are definitely getting shorter, which is good as a runner, but otherwise very depressing for all other aspects of my daily life! A cool westerly kept the temperatures down to a comfortable 17 degrees, although the famous ‘h’ word was still working it’s magic to some degree. My Monday’s are never the greatest, more to do with the fact that it’s the start of the week (longest possible time until the weekend) and my legs have a weekend’s worth of speedwork and a long run in them. Out along the Shelly-Fairlight loop this morning, seeing my good friend Luke coming out of the water with the B&B swimmers (I’m glad I turned down his offer to join him, the man can swim and swim fast). Got back home in 55:04 (3:40’s), quite respectable for a Monday morning. It’s amazing how much nicer it is running in this weather. As I said the other day, bring on Autumn (but retain summer’s hours of daylight).

Sunday - 30km

Finally some nice weather for a Sunday long run - it’s been a while! No major lingering soreness either from yesterday’s run, which was a bonus. Nevertheless, I kept the pace quite comfortable this morning - it definitely felt easier than the past few weeks. Up and down along the coast, the hills (hopefully) making me stronger along the way (that’s what I tell myself anyway to end the misery). I experienced four seasons in the final 8km. At Long Reef, it suddenly felt like summer again - hot with the sun bearing down and stinging. The by Dee Why, it was raining (sprinkling more like it). Then once I was over Dee Why Headland, I had a strong headwind to contend with for the final 4km! Don’t know where that came from? Anyway, got back home in 2:03:11 (4:05’s), pretty much exactly what I wanted and need. Now to enjoy the rest of the weekend!

Saturday - 20 minute threshold (+ 2 x 20 sec, 6 x 10 sec hill sprints)

I did my best to avoid the temptation of racing the Sun Run or Sydney Striders at Lane alcove this morning. My training is coming along very nicely, and I just feel that it is way too early in the season to be back racing just now. So up to North Head I went for my weekly threshold run. Much more pleasant than last Saturday, although surprisingly still fairly humid (97% according to my iPhone). Got stuck into the effort earlier than usual (I’m quite busy today), and many times throughout I had to consciously bring the pace/intensity back to just below that redline. I actually felt quite good throughout the first 15 minutes, but the final 5 minutes always starts to drag (nothing unusual there). It’s always tempting to really dig deep over the final minute or two to bring down the average pace of the session, but that kind of defeats the purpose of the run. I resisted the temptation once again today, and tried to keep the pace consistent until the end. Finished pretty much bang on 6km (3:20’s), which is the absolute perfect pace for me at this time of year. Happy with that (we always want to go faster though), and I have to keep it in my mind that I don’t have to run PB’s every time I do a session (especially a threshold run where the effort is by no means ‘all out’). Did a long cooldown back home, passing the last of the 7km runners in the Sun Run. Dodged the shower on my way to doing some hill sprints. These actually felt tougher today, I don’t know why? Got them done nonetheless.

Thursday - 15km (+ 200m, 150m, 100m, 2 x 80m, 2 x 60m)

Up to North Head this morning with similar conditions to yesterday. Probably didn’t feel as fresh as yesterday, but still got going at a decent pace and intensity. Just missed the rain when I was about to leave (delaying the start by a few minutes). I certainly do not miss the heat and humidity, but I’d be naive to think that it is gone for good. Got home in 55:01 (3:39’s). Finished with some sprints, feeling better after the first 200m effort as per usual. Rest day tomorrow, and I’m really looking forward to it!