Thursday - 1, 2, 3, 4, 4, 3, 2, 1 (off 1 minute) (deep water running)

It was freezing this morning! Thankfully the bit of ocean just out the front of Manly LSC is very well sheltered from the southerly and westerly winds. Today was the same pyramid session as the previous three Thursdays, except with the addition of an extra 4 minute rep. Having that extra 30 seconds recovery between efforts (compared to Monday and Tuesday’s sessions) makes a fair bit of difference, allowing myself to push that extra bit harder during each rep. A solid session all up. Waited a few minutes post cool-down to join the B&B. Was pretty bumpy on the way back swimming straight into that headwind. Looks like there will be some big swell coming through shortly - there are some massive bumps buildingly steadily on the horizon!

Wednesday - 90 minutes steady (deep water running)

Out nice and early for 90 minutes steady. Not much to report other than a few clouds blocking what would have been another amazing sunrise. Started getting cold after about 50 minutes, so I’m glad to be out of the water and nice and warm now!

Tuesday - 9 x 2:30 minutes (off 30 secs) (deep water running)

Another stunning morning, although there was a bit of smoke haze in the air following some (assumed) back burning yesterday. Got out there for the equal toughest (along with Saturday’s) session of the week. An extra rep this week made it all the more fun. Feeling good, and got through it in one piece. Finished off with a very slow and easy B&B swim - didn’t have much in the tank following those 2:30 minute efforts!

Monday - 2 sets of 8 x 90 seconds (off 30”) (2 mins between sets) (deep water running)

Up nice and early on this somewhat warmer morning. I made it out the back for a pretty dark start to the session at 6:14am. I wasn’t the only one out there at this time, but I think I was the only one without a flashing light. I like this session - the 90 second-efforts feel so much shorter than Saturday’s 5 minute efforts, but the intensity is relentless. Plus 30 seconds is barely enough rest. Got through it one piece before joining the B&B. Bumped into former client/massage therapist/student physio Phil White at Shelly Beach. Good to have a quick chat before heading back to Manly.

Sunday - 2 hours (deep water running)

Another stunning morning, made all the more interesting with the smoke from all of the slow cooked food stalls at the Taste of Manly festival dominating the air. I had a nice visit at aboutbthe 40 minute mark by a lovely lady called Ann. She was the same person that came up to me two weeks earlier to ask what I was doing (on my first 2 hour deep water run in atrocious conditions). We had a nice little chat before she headed off to start the B&B at 7am. Apparently there is debate among the B&B swimmers whether I am a human or a buoy? I’m happy to go with the latter. Anyway, got through the 2 hours, the final 40 minutes being a bit of a grind as I was starting to get quite cold. Home now after a warm shower, rugged up with the heater on - couldn’t be happier now!

Saturday - 6 x 5 minutes (off 1 minute) (deep water running)

Up and out there earlier than ever this morning, starting the session itself at 6:12am (still very dark). Saturday’s are a grind with 5 minute efforts, especially with an additional rep each week! The key is to focus on a landmark and simply count to 300 for each rep, and that generally gets you through it. Finished just before 7am, joining the B&B for a very easy swim to Shelly and back. Great way to start the weekend.

Thursday - 1, 2, 3, 4, 3, 2, 1 (off 1 minute) (deep water running)

The last of the sessions that has not been progressed since I’ve started this deep water running program (that changes next week). Another stunning morning out there, the water sneaking up 0.6 of a degree to 18.5. I enjoy this session, as it’s a battle to get to the fourth effort, but after that it’s psychologically brilliant as each effort becomes shorter. Did the usual B&B swim after, bumping into Macca right at the end. Looking forward to a sleep in tomorrow, I actually need it this week!

Wednesday - 90 minutes steady (deep water running)

The amazing spell of fantastic weather continues, waking up to a balmy 15 degrees this morning. The water temperature is slowly creeping down though. Got out there this morning for an hour-and-a-half of steady and continuous deep water running. Always glad to get that mid week medium long session done!

Tuesday - 8 x 2:30 minutes (off 30 secs) (deep water running)

A very mild morning (for this of the year) with not a breath of wind nor a cloud in the sky. The only complaint is that the water temperature has crept below 18 degrees, and I’m starting to notice it (although after a rep or two I’m well and truly acclimatised). Tuesday’s and Saturday’s sessions appear to be the toughest - today’s due to its tiny amount of rest between reps. As always, I grinded through it - only getting one lone board paddler asking me if I was ok halfway through the eighth and final rep (I was breathing pretty heavy by this stage). Finished just before 7am, joining the B&B for a slow lap to Shelly Beach and back.

Monday - 2 sets of 7 x 90 seconds (off 30”) (2 mins between sets) (deep water running)

Slightly warmer out of the water this morning, but slightly cooler in. This is probably my favourite session of the week - short, sharp and intense. Felt good (once I warmed up) and was really able to go hard. Finished just before 7am, plenty of time for a lap with the B&B. Great way to start the week!

Sunday - 2 hours (deep water running)

A much nicer day compared to last Sunday’s two hour set. Left home well before sunrise in a quite chilly 9 degrees. Got out past the essentially non-existent surf break and got straight into it at 6:23am. Spent the first hour going north, ending up just in front of The Steyne. Turned around and ended up getting back to Manly LSC in 40 minutes. Doing my maths, I figured another 12 minutes heading north again followed by the final 8 minutes heading back to the start should ensure a fairly accurate finish line outside the surf club. Once again, the two hours didn’t seem too bad. I was pretty frozen by the time I was done though, those southwesterly winds this time of year are not the friendliest. I think I went through a whole month’s worth of hot water bills when I got home and into the shower. At least my dexterity has returned to allow me to write this blog post!

Saturday - 5 x 5 minutes (off 1 minute) (deep water running)

Back for the dreaded Saturday session - this time with an extra rep! I was up even earlier given that I wanted to be done by 7am so I could join the B&B, meaning I started the session at 6:20am (sunrise was 6:43am). Saw two stingrays on my way out, surprising given that I couldn’t see too much else given the time of morning. Picked a landmark (this time it was a high rise at the northern end of Freshwater beach) and counted to the magic 300 for each of the five minute reps. In all honesty, it wasn’t as mentally draining as I had anticipated. Finished right on 7am before joining a big bunch for the swim to Shelly and back. Saw some incredible marine life thanks to a cloudless sky and my goggles that no longer fog up every twenty seconds. Even the dolphins were out!

Thursday - 1, 2, 3, 4, 3, 2, 1 minute (off 1 minuter (deep water running)

The exact same session as last Thursday, so at least I knew what I was up against. Felt good and was able to really hit the intensity in all the efforts, including the dreaded 4 minuter! Returning down to the final minute is always a nice feeling. Joined the B&B for a swim to Shelly Beach and return. I must thank Nicola for the recommendation of washing my goggles with liquid soap - no more fogging up!

Wednesday - 90 minutes steady (deep water running)

I wanted to replicate my mid week medium long run, so decided to give 90 minutes steady a go. This went faster than I thought, especially when considered alongside Sunday’s mammoth two hours. But by 8am I was well and truly ready to get back onto solid ground. Bumped into Macca as he was about to head out for a solo swim to Shelly and back. Would have joined him if I had the time and if I wasn’t going blue!

Tuesday - 7 x 2:30 minutes (off 30 secs) (deep water running)

The good weather has returned - although the lack of overnight clouds means that it is actually very cold out of the water. Luckily I’m spending more time in than out these days. Same as last Tuesday, but with an extra rep. I reckon that this is the best workout of the week - the extra minute of each rep compared to yesterday is a real challenge, plus the rest period is the same. Glad to have gotten through this. Finished with a lap to Shelly and back with the B&B, managing to photobomb a photo which made it onto the B&B blog! I think this means that I am now a proper hardcore swimmer!

Monday - 2 sets of 6 x 90 seconds (off 30 secs) (2 mins between sets) (deep water running)

Into week 2 of my deep water running program, and today felt like a sprint compared to yesterday’s long and steady two hours! The weather was marginally better than yesterday, but once again, being at Manly is gold as it is so well sheltered from the massive southerly swell and wind! Similar session to last Monday, with the exception of an extra two reps. I think I prefer these shorter efforts as I can really nail the intensity. The 30 seconds rest between efforts was a bit of a shock to the system after nicely adapting to the more generous minute during the last two sessions. Another tough session followed by a lap with the B&B.

Sunday - 2 hours (deep water running)

I wasn’t too sure what to do today - it was a toss up between a triple (yes, a triple) B&B or a two hour deep water run. Given the weather was worse than yesterday, I went with the latter, as I couldn’t be bothered getting my head wet (although it certainly did get wet during the frequent intermittent downpours throughout). Mentally this was a challenge, but I did my best to focus on where I would be during my normal Sunday long run. I also broke it down to ten minute chunks, which helped. Another strategy was counting how long the traffic lights between The Corso and the beach would stay green for (the answer was a consistent 7 seconds). To be honest, the first 90 minutes weren’t too bad, but the final half an hour was a bit of a drag. I started to really feel the cold, and started to look at the watch a bit more frequently. As always, I managed to get through it. Couldn’t get home quick enough for a nice and hot shower!

Saturday - 4 x 5 minutes (off 1 min) (deep water running)

Today was a real test on two fronts. Firstly, the session itself was going to be a challenge, given that prior to this the single longest effort I had done as a now seasoned deep water runner was a sole four minuter on Thursday. Today I was up against four 5 minute reps! I thought of it as 4 x 1 mile reps (how I’d love to be able to run 5 minute miles at the moment). As if that wasn’t enough, the weather had turned - it was miserable, cold, wet, windy, and the surf was meant to be massive! Except that it was deadflat - the strong offshore wind had blown up a massive ground swell, but this was brewing out on the horizon, so at least today there was some respite! I ventured into the water, darker than usual - almost stepping on a stingray on the way out (I knew that there was a reason that I didn’t look down at my feet when entering the dark and cold water first thing). As usual, once I got out there, things weren’t too bad once I got going and the initial chill went. This set was definitely a real mental battle, but I simply focused on a landmark and held each rep for the count of 300 (this generally got me to five minutes). Like Thursday, the full minute recovery between reps was great. Although the heart rate goes up quite high during the efforts, I would have to say it recovers much quicker compared to on the land, so the minute rest is generally more than enough (plus it can get too cold if I were to wait around longer). Managed to get through all four reps in one piece before joining the B&B for a swim to Shelly and return. Although the swim itself was more of an extended cool-down, as there wasn’t too much left in the tank after that.

Thursday - 1, 2, 3, 4, 3, 2, 1 minute efforts (off 1 min) (deep water running)

A pyramid set this morning, the first two efforts felt very short - especially with a full minute of recovery between (as opposed to the measly 30 seconds of Monday and Tuesday’s sets). But things became somewhat tougher from the 3 minute effort onwards! The four minuter was tough, but then the psychological knowledge of the reducing efforts helped pull me though (the best part of any pyramid session). A good solid session all up, followed by the usual B&B swim.

Wednesday - 35 minutes steady (deep water running)

Today was more of a mental battle to keep focused rather than embracing any pain. But once again, surprisingly the time flew by! At least I didn’t concern any other swimmers or paddlers this morning with my loud breathing! Joined the B&B afterwards for a lap to Shelly and back. Stunning morning once again.

Tuesday - 6 x 2:30min (off 30 secs) (deep water running)

Quite similar this morning, but tougher as the efforts were longer, yet the rest was the same. Furthermore, there was no break between any sets unlike yesterday. This was brutal, but once again, I really enjoyed it. A few concerned swimmers and ski paddlers checked my sanity as I was panting pretty loudly! Finished right on 7am to join the B&B swimmers for a lap.

Monday - 2 sets of 5 x 90 secs (off 30 secs), 2 mins easy between sets (deep water running)

Up nice and early (before sunrise) for my first official deep water running ‘session.’ On paper, it looked relatively benign, although I was slightly suspicious given that I’ve fallen into a false sense of security when confronted with similar sessions when running. Got out past the break just before sunrise and got into it. This was tough, but I loved it! The time actually flew by, and before I knew it I was 7am and I was done. Joined the B&B for a single lap afterwards. A great start to the day!

Sunday - Double B&B + 30 mins steady deep water running

I bought a brand new wetsuit just before Christmas, so I thought it would be time to finally Christen it. It was a stunning, albeit cold, morning, so what better way to kick it off with than a long overdue swim with the Bold & Beautiful (B&B). Despite not having swim for almost 18 months, I was surprised at how not-unconditioned I actually was. So much so, I actually did a double loop (approximately 3km instead of the 1.5km single loop). Stoked at myself, I thought I’d spend a few minutes out last the break upon returning practicing the deep water running technique that I had planned to try in the pool tomorrow. Wearing a wetsuit, I quickly discovered a flotation device was not necessary. The five minutes went quick, so I thought I’d extend it to 10. I got to 10, was feeling chuffed, so extended it to 20. Got to 20, thought ‘I’ve come this far, what’s an extra 10.’ So what started as a five minute trial turned quickly into a steady 30 minutes. I’m sure being out in the ocean certainly helps compared to being confined in a pool, but I actually really enjoyed it! Plus, it is so similar to running, surely this will do!

Saturday - Sydney10 disaster

Up nice and early for the drive out to Homebush with Darren. Felt quite good - that residual soreness post massage had all but gone. Went for a solo warm-up about 30 minutes before the start, but just couldn’t get fully firing. Did a few short efforts and felt marginally better. Lined up at the front as we waited for the final two wheelchair athletes to cross the halfway mark (they started half an hour earlier). Not long after the gun went off and we were straight into it. I tried to go out solid but not too hard. I just couldn’t shake that lethargy I felt during the warm-up. The first kilometer wasn’t bad at all (3:07 I think), but it wasn’t long after this that I really started to slow down. I have no idea why, but I was just progressively getting slower and slower. The second kilometer was miserable, the third was worse, and the fourth was just downright embarrassing. I was getting passed left, front and center by absolutely everyone. I had no idea what was happening, so at the end of the first lap I decided to wave the white flag. A few walking steps into my retirement I noticed a sharp pain through the top of my left forefoot. I had noticed 5e same discomfort yesterday, but it went away after a few steps. Today it didn’t. Not overly concerned at first, I annoyingly walked back to grab my bag from the stadium before venturing to the car to get out there. This was when I became more concerned, as the pain wasn’t going away - and it was actually really hurting! The entire drive home I was palpating through the forefoot trying to convince myself it was my extensor tendons - not a metatarsal. As the day progressed, the latter became more apparent. It was a second metatarsal stress fracture in the end, putting me out for 6-8 weeks! This was devastating! I tried to be as optimistic as possible, but deep down I just had to accept it and move on. I had to find some form of training to maintain my aerobic base that I’d spent the past 6 months steadily building - but I had to make sure it was something that I would enjoy this time around (I still have nightmares back to my last injury two years earlier where I was replicating my running sessions on the rowing ergo). I’d only heard positive things about deep water running (positive in terms of training effect, not so much in terms of fun). So I found a generic program on the internet (Ptzinger’s 9 week program looked the goods), went out and bought a flotation device, and planned to officially start my deep water running venture on Monday. A change in scenery may be something to look forward to.

Thursday - 10km easy

An easy 10km before the Sydney10 on Saturday. Had a massage yesterday, so that likely explains why I felt like rubbish! Just stuck along the beachfront for two laps. Stunning morning!

Tuesday - 15km

Feeling pretty ordinary this morning, but just persisted through it. Like yesterday, I was really just lacking that extra gear to push that extra bit. Up to North Head and back, getting home in 56:13 (3:45’s). Again, nothing special but certainly not terrible either. I’m now debating whether to take an extra rest day tomorrow? I’ll take it easy on Thursday regardless with the Sydney10 on Saturday, but am unsure whether there is any benefit in trying to push for another 15km effort tomorrow or not?