Saturday - 8 x 5 minutes (off 1 minute), 10 x 45 seconds (off 15 seconds) (deep water running)

Another behemoth of a session this morning, as is always the case on Saturday. Absolutely stunning, although very cold conditions this morning. Not a cloud in the sky, not a breath of wind, the water was crystal clear, and the moon was full and glowing (I’m starting to sound like a poet). Got through the five minute efforts in one piece (these are a real grind mentally), then forgot how brutal those final 10 x 45 seconds efforts were. Finished off with a very slow and easy 15 lengths. Today marks eight weeks since my stress fracture, and I plan to celebrate by going for a 10 minute run later this afternoon.

Thursday - 1, 2, 3, 4, 5, 4, 3, 2, 1 (off 1 minute) (deep water running)

Another Thursday, another pyramid set. The overnight rain meant it was actually fairly warm this morning. Without a breath of wind, conditions were perfect (despite seeing lightning out to see early on). It’s funny how this session now feels relatively short - it’s still a solid set, but it’s more just a reflection of how big some of the other sessions have grown. Finished off with 15 lengths of the sharknets. Very much looking forward to a much needed sleep in tomorrow!

Wednesday - 90 minutes steady (deep water running)

The cloud cover meant a warmer morning, although the water felt colder than usual. Out for my usual midweek medium long session. Great conditions in the water, although a very strong current pushing me southbound meant that I had to get out and run (yes, run the full 100m barefoot on the sand with absolutely no pain) back to the northern end and get back out there. I’m not sure the heart rate monitor coped to well with that mild excursion into a jog, but I was more than happy with the lack of symptoms. So close now!

Tuesday - 2 sets of 6 x 2:30 minutes (off 30”) (2 mins between sets) (deep water running)

I know how far I’ve come considering that this session now feels relatively short. It’s still tough as ever though. Out early on yet another glorious, but very cold morning. Once again, I was really able to focus and push each effort, resulting in another solid and satisfying session. Finished off with 15 very slow lengths. My fingers and toes are slowly regaining some feeling now.

Monday - 3 sets of 8 x 90 seconds (off 30”) (2 mins between sets) (deep water running)

The ever increasing duration of Monday morning’s session is closely bringing it in line with Saturday’s monster session. 24 one and a half minute efforts this morning, which is a lot! Felt good on what was yet again another magical, but very cold morning. I was able to once really focus and push each effort with a good, solid intensity. All up, a great session. Finished off with my usual lengths, although I think I might have lost count and swam 17 instead of 15 laps. Oh well, worse things can certainly happen.

Sunday - 2 hours (deep water running)

Up and out earlier than usual this morning, getting into the water at 5:43am. And it was cold! A beautiful day, but a cool southwesterly wind, along with what felt like a drop in water temperature was great psychological conditioning. In saying that, the two hours flew by, and I felt great. The heart rate was a bit lower today, but I think that is simply due to the colder water, as intensity-wise it felt the same as any other Sunday. Warmed up with a nice coffee at Manly Wine (yes, despite the name, the coffee there is fantastic) with my good friend Kris. 7 weeks post-injury, and absolutely no pain when I palpate my second metatarsal for the first time this morning. I’m going to be extra conservative and give it another week before I attempt to run again, giving myself a full 8 weeks.

Saturday - 8 x 5 minutes (off 1 minute), 10 x 45 seconds (off 15 seconds) (deep water running)

My biggest session yet, and I felt really good! Great conditions, despite the chill in the air, with no wind and not a cloud in the sky. Was really able to focus and push through each of the five minute efforts at a solid intensity. Got through all 8 before finishing off with 10 x 45 second efforts. These were quite brutal, more so because of the minuscule 15 seconds of recovery between reps! Maxed out the heart rate at 176 bpm, which is pretty close to my maximum when running, so I can’t say that I didn’t push the intensity this morning. Followed this with a very nice and easy 15 lengths. Happy Saturday!

Thursday - 1, 2, 3, 4, 5, 4, 3, 2, 1 (off 1 minute) (deep water running)

My beloved Thursday pyramid session returned today with an extra 5 minute effort right in the middle. Much nicer conditions this morning, although the water was a bit dirty in patches following the downpour over the last three days. A bit cooler in the water as well. At least the 15 lengths after the deep water running were much more pleasurable without a massive amount of sidechop. Sleep in tomorrow!

Wednesday - 90 minutes steady (deep water running)

Slightly better conditions this morning, although the current within Manly Cove was crazy this morning - pulling me very quickly towards the southern corner. Nothing else to exciting to report, other than another session ticked off. Won’t be long now!

Tuesday - 2 sets of 6 x 2:30 minutes (off 30”) (2 mins between sets) (deep water running)

I’m not sure whether you’d call that dedication or stupidity this morning. I’d like to think that it was the former, while I’m sure others will argue it was the latter (yes, the latter did cross my mind as well more than once this morning). I didn’t think the conditions could’ve been worse than yesterday - so then Tuesday decided it would outdo Monday by throwing in some rain and intermittent electrical activity. The latter ensured that I delayed the session by about 5 minutes, but once out in the water, it was really only my head that was exposed to the elements - the water once again remaining warmer than usual. Although the wind chop does impact the quality of the session somewhat, I simply did my best to focus and push through it. That I did, grinding through the two and a half minute efforts - all 12 of them! Felt good, just like yesterday. Then it was time for 15 horrible lengths in sidechop, a bit of lightning, pouring rain, and everything else that you could imagine to make my session hell! Glad to get through it in the end, and looking at the forecast, that’s supposed to be the worst of it. Got the heater cranked up and am rugged up to the max now!

Monday - 3 sets of 7 x 90 seconds (off 30”) (2 mins between sets) (deep water running)

Absolutely horrible conditions out there this morning - windy and choppy out there in Manly Cove, although the plus sign was the southwesterly winds meant the water temperature was slightly warmer. Quite a big session this morning, and as always, it was all about pacing. Tricky conditions meant that I was trying to avoid taking and swallowing too much water from the chop (yes, it was that bad)! But other than that, I felt great and powered through the session. Then came the horrible 15 lengths of the sharknets - the odds were ok, the evens were straight into the side chop. To make matters worse, my googles kept fogging up, meaning I pretty much had to stop at the end of each lap to clear them. As always, glad to stuck it out and got through it. Rugged up now with the heaters cranked up!

Sunday - 2 hours (deep water running)

Two long hours treading water in a cool but stunning Manly Cove this morning, the highlight being seeing and shouting out to Ben and Justin while they were on their morning run. As usual, I managed to witness the ferries dock and leave every half an hour or so. Held a fairly consistent level of effort, pretty much identical to last Sunday. Six weeks down!

Saturday - 8 x 5 minutes (off 1 minute), 5 x 45 seconds (off 15 seconds) (deep water running)

Another Saturday, another massive session. Same as last week, with the addition of some 45 second efforts at the end. The length of the session itself makes it more akin to a threshold session - doing 44 minutes worth of efforts will do that. It’s all about pacing, making sure not to go out too hard too early on. Another absolutely stunning morning - no wind, not a cloud in the sky, although cold - both in and out of the water. My face actually felt numb once I started the 15 lengths post deep water running. Today marks exactly six weeks since my injury, and the symptoms have improved markedly since. Looking forward to an easy test run sometime in the next few days.

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

Once again, another glorious morning - although the water is starting to cool down after an unseasonably warm spell. Same session as the previous two Thursday’s, so I knew what I was in for. Shorter with a slightly more generous recovery between efforts allows me to push the efforts even harder. Very happy to see that I maxed out my heart rate at 174 bpm today - didn’t know that was possible when deep water running. Finished off as usual with 15 lengths. Rest day tomorrow!

Wednesday - 90 minutes steady (deep water running)

An even more stunning morning today, although due to my recent relocation from Manly Beach to Manly Cove, I’m unable to observe the sun rising over the horizon. Still not a bad backdrop looking into Sydney Harbiur though, watching The Collaroy, The Queenscliff, The Narrabeen, and then The Collaroy ferries come and go while I remained stationary deep water running 90 minutes. In other good news, I jogged about 10 strides on the firm sand (barefoot) before entering the water with no pain! The plan is to hold out until next week before a very small test jog, giving me just over six weeks. Looking forward to it!

Tuesday - 6 x 2:30 minutes (off 30”) (2 mins recovery), 5 x 2:30 minutes (off 30”) (deep water running)

Another tough session ticked off. Tuesday’s and Saturday’s are the toughest of the week, the former because of the large effort to rest ratio. Another stunning morning, although a little cold out. Luckily the water was still warm-ish (it’s all relative I guess). Was really able to push the effort today,  more so than last week, which is always a good sign. Pretty knackered by the end of, so took the 15 lengths of the sharknets really slow and easy.

Monday - 2 sets of 10 x 90 seconds (off 30”) (2 mins between sets) (deep water running)

Quite a big session this morning, I got out there on a dark and cold morning. Like always, it wasn’t too bad once I was in. 90 second efforts sure seem a lot shorter than the 5 minute efforts of Saturday, but the catch is that there was 20 of them - and only 30 seconds recovery between each one. So pacing is key. Got through it in one piece, followed by a very slow and relaxed 15 lengths of the sharknets.

Sunday - 2 hours (deep water running)

Back out there for another two hours this morning. A bit wet and cold on the ride down to Manly Cove, but all was good once I was in the water. Just like Wednesday, I gave it a bit more effort today - which reflected in the average heart rate (11 bpm higher than last Sunday). I observed the Narrabeen, Collaroy and Queenscliff docking and leaving over the duration of the session, as well as the beach being cleaned. Exciting times. Five weeks down!

Saturday - 8 x 5 minutes (off 1 minute) (deep water running)

This session just grows by the week. Up to 8 reps now (started with only 4 reps four weeks earlier), but surprisingly it’s not as psychologically draining as I’d otherwise anticipated. Just get in there, break each rep down without thinking about the next one, and count to 300. That seems to be an effective strategy. Great conditions out there at Manly Cove this morning, not a breath of wind and super smooth. Always glad to get through these Saturday session’s. Finished off with the usual 15 lengths along the sharknets. Then up to The Emporio to catch-up with the Manly Crew post Parkrun. Great to see everyone again - it won’t be long now until I’m back there with them.

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

Another stunning morning out there today. Out there for my Thursday pyramid session, always a sharp and tough session that I actually really look forward to. Quite happy as I managed to get my heart rate up to 170 bpm for the final one minute effort - a new record for me throughout my deep water running adventures. Finished off with 15 lengths of Manly Cove. Was wondering why The Narrabeen ferry sat there docked at Manly Wharf during my entire session - I’ve just returned home to news headlines saying that the ferries were delayed due to fog this morning. To be honest, I wasn’t really paying attention, but it didn’t seem too bad from where I was? Rest day tomorrow!

Wednesday - 90 minutes steady (deep water running)

Best conditions I’ve experienced so far in Manly Cove this morning. Barely any wind, warm water (although a bit of rubbish from yesterday’s downpours) and all sorts of combinations of rain, clouds and sun. 90 minutes steady this morning, I tried to up the intensity ever so slightly. Witnessed The Collaroy, The Queenscliff and The Narrabeen ferries dock and leave throughout the 90 minutes. Another session ticked off.

Tuesday - 2 sets of 5 x 2:30 minutes (off 30”) (2 mins between sets) (deep water running)

The equally toughest session of the week (along with Saturday), although despite the progression of an extra rep this week, it was arguably better as the session was broken down into two sets with an easy 2:00 minute recovery between, allowing for the heart rate to come down nicely. Back out to Manly Cove this morning in almost identical conditions to yesterday - cloudy, with a moderate southerly wind. Finished off with another 15 laps next to the shark net. Got home just before the rain, so can’t complain about that!

Monday - 2 sets of 9 x 90 seconds (off 30”) (2 mins between sets) (deep water running)

Another week means more reps for each session. Today’s was a big one indeed. Back to Manly Cove once again, the surf still too massive following the weekend. Conditions in the former were much better today, with only a moderate southwesterly wind making it much less bumpy than yesterday. Each effort was equivalent to 100 strides (much nicer than Saturday’s 300), although there were 18 of them all up, with only 30 seconds easy between. Had the heart rate monitor on this morning, and interesting (and great) to see that I can really get my heart rate up to a respectable level while deep water running (maxed out at 165 today, about the predicted 10 less than running, which is good to see). Finished off replicating my typical B&B swim by doing 15 laps of the sharknet (around 100m per lap). Great way to kick off the week!

Sunday - 2 hours (deep water running)

Another change in location today due to a shark sighting along the beachfront yesterday. That, combined with big surf and the sun rising later everyday was well and y enough convince me to go to the harbour instead. So today’s location (and in all likelihood, will remain the location for the remaining time I’m rehabbing as the sessions are getting longer while the days are getting shorter) was in the sharknet enclosed area at West Esplanade. The only downside to this was it was massively exposed to the southerlies. At least it made the two hours go faster. That, and my amusement at watching the ferries (The Freshwater, Collaroy and Narrabeen) navigate the swells when crossing The Heads. And, most importantly, the water was still warm! Can’t complain about that! In other good news, this marks four weeks since my injury - so the unofficial halfway mark! Looking forward to returning to the land!

Saturday - 7 x 5 minutes (off 1 minute) (deep water running)

I could never quite understand it when people would say that it is warmer in the water than out, but today I was enlightened. Walking out into the dark ocean just out the front of Manly LSC at 6:05am into massive surf seemed suicidal, and this almost turned out to be correct. After about two minutes of warming up, a massive set came and broke just before me. So Plan B it was! I got out, rode my bike to Shelly Beach, and preceded with the session there. At least by now the faintest signs of dawn were apparent. Today was mammoth session, and something that I was somewhat dreading. Similar last week, th key is to simply focus on one rep at a time, and in that rep, just focus on counting to 300. I can honestly say that I don’t enjoy these Saturday sessions as much as the week day ones, mostly because the volume of the session is so much greater that you really have to pace it appropriately by being more conservative to an extent. Other than being bombarded by numerous different swimmers throughout who were concerned about my welfare, I got through it in the end. Followed this up with a reverse B&B swim, taking extra care to avoid a head on collision with the official group given our opposing directions. Then home for a quick shower before heading straight back down for a coffee with my good friend Kris and her lovely parents. A great way to start the weekend!