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.