Wednesday - 20km recovery + strides

Three longer laps solo along the beachfront this morning, feeling much better than usual for a Wednesday morning. Yet another stunning day out there. 20 km in 4:46’s, the heartrate monitor playing up once again for the third day in a row. Finished with the usual strides.

Tuesday - 8 x 1 km (off 1’)

A very early start on yet another stunning morning, meeting Erika at the usual starting place at 5:45am. A very slight northwesterly wind was a noticeable headwind for the odd reps, but certainly nothing like what we experienced two weeks ago. Burkey came down and joined us for a handful of reps - specifically, he was with me for the final two reps (when I’m usually cooked). Nevertheless, today was ever so slightly faster, and extremely consistent with a 3:18, 3:22, 3:20, 3:20, 3:21, 3:20, 3:21, and 3:18. Averaged 3:20 on the dot. I really want to go sub-3:20, I’ve just got to stay consistent and it will happen when it happens. Still, I’m quite happy with that. A nice and easy 6 km cool-down for just over 17 km all up.

Monday - 15km recovery + strides

Out for three easy solo laps along the beachfront. Pace felt very easy and relaxed, just enjoyed being out there. 4:54’s. Finished with strides.

Sunday - 30 km

For the seventh week in a row, it’s been as windy as hell! Today’s was the worst, straight into a 40 km/hr headwind on the return journey. Nevertheless, I felt a lot better than on Thursday and yesterday, and the pace felt very much comfortable and controlled the whole way (well, mostly - running straight into a strong southerly will never be too ‘comfortable’). As expected, slightly slower than the last two weeks, finishing in 2:01:47 holding 4:03’s at 148 bpm. Another week ticked off.

Saturday - 6 x 800m hills (jog recovery)

I was grateful for the company from Ben and Erika this morning, as the motivation was a bit lower than usual. It was quite humid, which made things slightly tougher than usual. In the end, the splits were slightly slower with 3:23, 3:29, 3:28, 3:30, 3:31, and 3:33. The positive side was that overall the actual time was the quickest it’s been, finishing the session in 38:43. So the slightly slower splits were more than compensated for by the faster recoveries (i.e. less rest between reps) on the way down. So overall, I can’t be too disappointed with that. Ben had a solid session doing the same, and Erika raised the bar by running 700 m reps for the first time. We were all pretty stuffed by the end of it! A very nice cool-down via Little Manly for just under 18 km all up.

Thursday - 16 km with middle 20’ at threshold

It was one of those days that no matter what direction I ran in, there seemed to be a headwind. Up to North Head this morning for my weekly threshold run, and the main thing I can say about today’s run was that I got through it. I didn’t feel amazing, so I just went through the motions, finishing the 20 minute effort with 5.86 km holding 3:25’s. Not my best, but by absolutely no means terrible. Just middle of the road. In fact, looking on Strava, I lost all my time compared to last week at the kilometer segment just past the roundabout (which was 6 and 5 secs/km slower than last week, which makes up the first and fifth kilometer respectively), which is where the headwind was at its most prominent. Finished the remaining distance for 16 km all up.

Wednesday - 20km recovery + strides

Out for a very easy few laps along the beachfront this morning, the only company along the way was bumping into Erika for about 5 minutes early on. A strong southerly wind made things half interesting. 20 km in 4:53’s, finishing off with some strides.

Tuesday - 8 x 1 km (off 1’)

I was joined by both Ben and Burkey for an absolute stunning morning of 1 km reps along the beachfront. As usual, the key to this session is to control the pace for the first half, knowing that you’ll be thankful during the last few reps for doing so. Today was no different. Times were very consistent with a 3:17, 3:21, 3:21, 3:19, 3:22, 3:21, 3:22 and 3:20. Similar to Saturday, the even reps were slightly longer than the usual 1 km mark when heading south, so perhaps a second or two could be taken off the even’s? Doesn’t matter though, it was still a solid session nonetheless, and as always, I’m happy to get through it in on piece. A nice and easy 6 km cool-down with Ben and Burkey for just over 17 km all up.

Monday - 15km recovery + strides

Out for an easy three laps of the beachfront on what ended up being quite a nice morning, although very humid. Kept the pace relaxed and easy, holding 4:45’s at 122 bpm. Finished with the usual strides.

Sunday - 30km

Another Sunday, another southerly! That’s 5 out of the last 6, the exception being last week which was replaced by a horrible northeasterly from a low pressure system hanging off the Tasman Sea (I’m starting to sound like a meteorologist). Anyway, today’s was arguably the worst of the past 6, with Turrimetta, Long Reef and Curl Curl being particularly brutal. The heart rate monitor started reading into the 180’s just before th 7 km mark, so I switched the watch to the time of day and didn’t look at it until the end. Apart from having to traverse around a fallen down tree on the path near Long Reef golf course (with Toby clearing it up upon my return), there was nothing too exciting to report. Finished in 2:01:02 holding 4:02’s, not a bad effort at all with that horrible southerly! Finger crossed for just a normal day next Sunday for a change.

Saturday - 6 x 800m hills (jog recovery)

Out for a solo hills session this morning in quite warm and humid conditions (but much more pleasant than a fortnight ago). The watch was definitely underreading today with each 800 m rep finishing well past the unofficial 800 m mark at the speed hump. It doesn’t matter, I got a bit more of a workout out of it! This meant the times were going to be slower than last week, which they were with a 3:17, 3:25, 3:27, 3:32, 3:32, and 3:32. I felt strong and the effort was definitely there, so overall I’m happy with that (plus it is now the longest possible time until I have to do it all over again). A nice and slow cool-down for just under 18 km all up.

Thursday - 16 km with middle 20’ at threshold

Up to North Head for my weekly threshold run on a very humid morning. At least there was no rain, and only a mild northerly wind. Just ran on feel, and ran the effort in the middle of the run right on that threshold limit, getting out 5.9 km in 3:23’s at 167 bpm. Slightly further than last week, so definitely can’t complain with that. Finished the remaining distance for a solid 16 km all up.

Wednesday - 20km recovery + strides

Mostly solo this morning apart from the first few kilometres with Erika. An even bigger northeasterly compared to yesterday made running along the beachfront horrible, so after a single lap I then ran the Shelly-Fairlight loop. Managed to catch the rain in the final few kilometres (haven’t had much luck with that lately). Finished with 4:54’s at 120 bpm, followed by some strides.

Tuesday - 8 x 1 km (off 1’)

A howling northeasterly wind meant today was always going to be slower than usual. I was stoked with the turnout this morning with Erika, Ben and Tom all making an appearance. I stuck to my 8 reps with one minute rest, while the others did 6 reps on a 5 minute cycle. The odds were straight into the headwind, the evens with the tailwind (although you never seem to notice the latter as you do the former). The splits definitely reflected this with 3:20, 3:17, 3:24, 3:17, 3:27, 3:20, 3:30 and 3:20. All up, just over a second on average slower than last week, so a solid effort given the conditions. Joined in with Ben and Erika for a long, slow and easy cool-down for just over 17 km all up.

Monday - 15km recovery + strides

Out for three very easy laps along the beachfront. I thought I’d timed it perfectly, but got poured on with about 3 km to go. 15 km holding 4:51’s at 120 bpm. Finished with some strides.

Sunday - 30km

I’ve got no idea where today’s effort came from, but I’m certainly not complaining. In atrocious conditions (pouring rain and an east coast low pressure system bringing in a strong coastal breeze from the ENE), the run felt like a slog. Just stuck to the usual coastal route, which always feels extra torturous post-Saturday hills. A bit of puddle dodging here and there (Dee Why would have to be the worst drained suburb in Sydney), along with being shocked at petrol prices ($169.9 at three stations, but only $143.9 at the single other - which happened to be where I thankfully filled up last night). Back home in a speedy 2:00:13 holding 4:00’s at 146 bpm. As I remarked at the beginning, I’ve got no idea where that came from?

Saturday - 6 x 800m hills (jog recovery)

Much better conditions this week compared to last Saturday. I met Erika at the bottom of Snake Hill for the usual weekly hill reps. Some big gains from previous weeks today, running 3:18, 3:23, 3:26, 3:29, 3:27 and 3:29. Really happy with that! Erika had a great session as well, running further for each rep compared to last time as well. A slow jog back to the beachfront via Collins Flat and Little Manly for close to 18 km all up.

Thursday - 16 km with middle 20’ at threshold

At least it didn’t rain this morning. Up to North Head on a grim and windy morning for my weekly threshold run. Didn’t really feel like it this morning, but I knew that it was the last run before a rest day, and the session itself is by no means an all out effort. So I went through with it (I never really did contemplate not doing it) and it was okay. Apart from the strong southeasterly, it was rather pleasant out there. Finished in a much improved 5.89 km holding 3:24’s at 166 bpm. Perfect level of perceived effort and heart rate. Finished the remaining distance to notch up 16 km.

Wednesday - 20km recovery + strides

I was thankful for the company of Justin and Erika this morning, as I could really feel the effects of yesterday’s intervals. 20 km nice and easy around Manly, holding 4:55’s at 121 bpm. Finished with strides, and managed to avoid any rain (looks like that forecasted morning thunderstorm never eventuated).

Tuesday - 8 x 1 km (off 1’)

Same as last week, but technically an hour earlier. I met Erika at 6am warmed up and ready to go. The sun was just coming over the horizon - yes, the sun (it’s been a while). Eight reps for me, Erika stepping up to six this week and making some solid progress. My splits were very consistent (no Jamie or Ben this morning for a super fast first rep), 3:18, 3:19, 3:20, 3:21, 3:20, 3:21, 3:22, and 3:22. Very happy with that, and slightly quicker than last week (which is always a bonus). Even better news was that it felt much the same in terms of perceived effort, which is the plan at the moment. A long-ish slow and easy cool-down for just over 17 km all up.

Monday - 15km recovery + strides

I woke up to pouring rain, so just held at home until it settled a bit. Out for three very easy laps along the beachfront, getting the 15 km done in 4:55’s (the heart rate monitor only came good towards the end). Finished with strides.

Sunday - 30km

Another day of trying conditions, although slightly better than yesterday. Intermittent rain and a strong southwesterly suggested that staying in bed was the sane thing to do. That, and the fact that someone stole an hour of my precious sleep time last night made today slightly tougher. In its defence, I actually felt really good and strong. Out along my usual coastal route, finishing only slightly slower than last week in 2:04:09 holding 4:08’s at 144 bpm. Not a bad effort considering the conditions, and even better now as I’m not actually that knackered!

Saturday - 6 x 800m hills (jog recovery)

Out for some solo hill reps on a horrible day on the weather front. Intermittent downpours coupled with a strong southerly wind really tested the motivation levels this morning. To be honest, I’m just glad I got out there and did it. Times were comparable to last week, although I was definitely running further this week to get to the same 800 m mark as last week, with most reps finishing well past the speedhump (the actual 800 m mark). So, with horrible conditions and slightly longer reps, the times were 3:22, 3:24, 3:29, 3,31, 3:35, and 3:34. I don’t think the heart rate monitor enjoyed the weather either. A steady cool-down for just over 17 km all up. As I said, I’m just glad I got it done. Feeling sorry for all the Sydney Striders who had to race up there an hour after I’d started.

Thursday - 16 km with middle 20’ at threshold

I set the up earlier this morning in an effort to avoid the forecasted downpour. It was sprinkling when I woke up, and didn’t really progress much beyond that for the entire run. I definitely felt a bit more flat this morning compared with last week, I think that Tuesday’s run took it out of me a bit more than usual with that extra rep and faster average pace. Like always, I did the 20 minute effort on feel, keeping a close eye on the heart rate. Actually, once I started the effort, I felt quite strong and composed. Once I got back to the stone arch (just over 4 km into the to 20 minute effort), the heart rate started to creep up towards the 170’s, so what was left of the effort was restrained to holding it back to keep it in the high 160’s (such an unusual sensation, as I’m so used to pushing the final bit of any normal session to ensure I leave it all out there - so to actually back it off towards the end is something that feels completely foreign). Ever so fractionally slower than last week, finishing the effort at 5.83 km holding 3:26’s at 166 bpm. I’ll blame the rain and the moderate southerly wind for that. Finished the remaining distance for a solid 16 km all up.

Wednesday - 20km recovery + strides

I really felt the effects of yesterday’s session, so I took it super easy this morning. Luckily everybody else had the same idea in mind, meaning that when I met Erika, Emma and Tom, the slow and easy pace continued. Kind of ran all over Manly and Manly Vale this morning, getting to the 20 km mark in 4:54’s holding a very low 122 bpm. Finished with some strides. Not looking forward to the forecast tomorrow, so might get up earlier than usual as it seems that it’s only going to deteriorate later on.

Tuesday - 8 x 1 km (off 1’)

I finally managed to work my way up to 8 reps! And it wasn’t as scary as I thought it would be. I was joined by Erika and Jamie (the latter was a nice surprise) at 6am at the usual meeting spot warmed up and ready to go. A sore hip and a sore glute for Erika and Jamie respectively ensured they took a more conservative approach, but they both went very strong and got through what they had initially planned. The first rep we all started together, Jamie pushing me the whole way, leading to my fastest rep. The splits were 3:13, 3:20, 3:22, 3:23, 3:21, 3:24, 3:22, and 3:24. I pushed it, but didn’t kill myself. A very solid session, and I’m just happy I survived it and held a consistent pace without blowing up. A nice and easy cool-down for just over 17 km all up.

Monday - 15km recovery + strides

Out for a very nice and easy run along he beachfront on yet another stunning morning. No crowds out early on, but this changed around 7am when B&B kicked off with a massive crowd. I caught up with Lauren, so had some good company for 8km or so. Got the three laps done in 4:50’s holding a very low 122 bpm (just as it should be). Finished off with some strides, feeling strong and as if I’m getting some speed back (finally).