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.