Monday - 15km recovery + strides

Out for a (mostly) solo easy jog along the Shelly-Fairlight loop on an extremely humid morning. Other than the conditions, I felt okay, but really kept the pace and intensity super relaxed. Bumped into Sam with just over a kilometer to go, and he even joined me for my post-run strides. 4:42’s at 122 bpm.

Sunday - 30 km

I was powered by some homecooked Venezuelan cuisine from dinner last night, which helped drag me through some very sticky and steamy conditions. Up and out along the coastal route, the highlight being seeing my mum drive past as I turned around at the top of Turrimetta Headland. Got back in a much faster than expected 1:58:12 holding 3:56’s at 149 bpm. Really happy with that given the conditions. The dip in the ocean afterwards was freezing though!

Saturday - 10 x 400 m hills (quick jog recovery)

I thought I was going to be solo today, so was pleasantly surprised to meet Paul and Sam at the bottom of Snake Hill for the most dreaded session on the program. Steamy conditions made it harder than usual, although to be honest, I was anticipating it to be worse than what it was. I just went out and grinded through the session - there’s no other way, it hurts no matter what. I was stoked to get across the line in 30:58, a good 20-30 seconds faster than the previous three attempts. Sam and Paul survived as well, so hopefully they’ll be back for more next time. A really slow and easy cool-down via Collins Beach, Little Manly, Shelly Beach and Queenscliff for just over 17 km all up. Such a great feeling ticking that session off for another fortnight.

Thursday - 16 km with middle 20’ at threshold

A great turnout this morning with Sam, Chris, Erika, Elle, Jody and Chris all showing up. We met at the Stone Arch at North Head just after 6:15 am before I ran them through the usual session of three-and-a-half laps (16 km) with the middle 20 minutes at threshold pace. Beautiful conditions, apart from the humidity (can’t do much about that). Managed to get out 5.94 km for the effort holding 3:22’s at 170 bpm, so happy with that for this time of the year. In fact, I felt really strong, and had to hold back over the last two kilometres to ensure the heart rate didn’t get too high. Jogged the remaining 5 km for 16 km all up. I think everyone enjoyed it, we were all pretty exhausted at the end.

Wednesday - 20km recovery + strides

I felt surprisingly good for a Wednesday, probably thanks to a bit more food than usual yesterday. I tested out my brand new Mizuno Wave Emperor 3’s, which felt great. Just the usual Shelly-Fairlight loop followed by another lap to Shelly Beach. 4:34’s at 123 bpm, finishing with some strides.

Tuesday - 5 x 1 mile (off 2’)

There’s nothing quite like getting up at 4:55 am on Christmas morning for some solo one mile reps along the beachfront. It was an absolutely stunning morning, and I must say that I’m so glad that I was up early to experience it. There was some talk of Sam joining me, but I gave home until 5:50 am then I was off. A mild northerly breeze meant the odds were slightly tougher and slower than the evens, but overall they were pretty consistent. Splits were 5:16, 5:13, 5:20, 5:14 and 5:21 (averaging 5:16.8, or right on 3:18 min/km pace), so very happy with that. Even better, I didn’t feel as if I killed myself, the session feeling quite manageable the entire way. A nice and easy 5.5 km cool-down along the beachfront, seeing quite a few people I knew on there way to do B&B, making me feel guilty for not joining in. I was too knackered though. Merry Christmas!

Monday - 15km recovery + strides

Joined Sam for an easy 15 km run along the usual Shelly-Fairlight loop. An absolute beautiful morning with barely any humidity. 4:34’s at 123 bpm before finishing with some strides.

Sunday - 30 km

A nice change in temperature made today’s long run much more pleasant. Still, I could feel yesterday’s short, sharp speed session in my legs, so was simply planning to back it off slightly and just get the distance done (which is prime objective anyway). The heart rate was slightly lower than usual, confirming my intentions. So I was quite surprised to get back home in 1:57:34 holding 3:55’s at 148 bpm. It’s nice to have a really solid run after a week in very testing conditions, which can seem to knock my confidence a bit.

Saturday - 8 x 2’ (30” jog)

I was a bit nervous before this one as I hadn’t done it for two years, and my memories from back then were full of pain. Just the one other starter (out of four potentials) in Fiona today, but I was very grateful for her company. Meeting outside Manly LSC, we were confronted with a massive southerly (apparently it was 43 km/hr according to the iPhone weather app), making the odds significantly faster than the evens. The hardest thing about this session is the lack of rest between reps, so, although short overall, the heart rate pretty much stays elevated the entire time. The times/paces weren’t anything special today with 630 m, 590 m, 620 m, 580 m, 600 m, 580 m, 600 m, and 580 m. As I have nothing recent to compare this to, I’d have to say that I’m pretty satisfied with the effort (maxed out at 180 bpm) despite the times not being super fast (the wind didn’t help in the slightest). A long cool-down for just over 17 km all up. Managed to get home before the rain, which was a nice bonus.

Thursday - 16 km with middle 20’ at threshold

Yet another humid morning, but at least today’s run is the shortest of the week (in terms of time) and is run purely on feel and heart rate. Up to North Head for my usual three and a half laps with a threshold effort in the middle. Managed to get 5.87 km holding 3:24’s at 169 bpm for the 20 minute effort. Given the conditions, I’m more than satisfied with that - and similarly to Tuesday, the heart rate confirms that the effort was certainly there. Jogged the remainder to get out 16 km all up. Looking forward to a sleep in tomorrow.

Wednesday - 20km recovery + strides

Out solo this morning for my weekly medium long run. Humid once again, although a very light drizzle made the conditions more enjoyable. Just ran the usual Shelly-Fairlight loop, then another lap to Shelly Beach. Finished with 4:38’s at 122 bpm, followed by some strides.

Tuesday - Mona fartlek

Not having much luck with the conditions over these past few days, typical for this time of year though. I guess as long as the effort is there, then all is well. And that’s the philosophy I’ve had to take this morning, after a somewhat slower than hoped for session. A very humid morning with a 20 km/hr southerly wind made for far from ‘world record’ conditions. I met Ian up at North Head for a 5:45am start. The advantage with starting early is that we get it over and done with quickly. The twenty minutes was just as hard as usual, finishing with 5.85 km holding 3:25’s. As mentioned earlier, the effort was absolutely there, averaging 166 bpm and maxing out at 177 bpm. So I’m putting it down to the humidity and the wind. We regrouped for a long cool-down via Shelly Beach for 17 km all up.

Monday - 15km recovery + strides

An absolutely stunning start to the week, the only downside is that it’s Monday. I met Sam at Manly LSC for an easy Shelly-Fairlight loop. I felt surprisingly good for a Monday, finishing with 4:26’s at 124 bpm, followed by some strides.

Sunday - 30 km

Extremely humid conditions made today much tougher than usual, not to mention yesterday’s hills in my legs. I was actually thankful for the northeasterly headwind for the first half as it kept me slightly cooler. Coming back was just hot and sticky. Got home in 2:00:21 holding 4:01’s at 150 bpm. So exactly the same intensity as the past two Sunday's, but obviously much tougher conditions. Happy with that, and happy to get another solid week of training under my belt.

Saturday - 10 x 400 m hills (quick jog recovery)

A record amount of attendees this morning for the most dreaded session of the fortnight, for which I was incredibly grateful for. Erika, Emma, Fiona, Tom, Jody and Sam all turned up at 6:30am warmed up and ready to go on what was a very humid morning. There is no escaping it, this session is simply a lesson in pain management - 30 minutes of unrelentless suffering. But just having the others around makes the world of difference, as you soon realise that you are not alone. Anyway, I just grinded through it, finishing slightly faster than the last two attempts in 31:15. I waited for encouraged the others as they finished before a very nice and easy jog back to Belgrave where we all met (minus Emma and Jody) for the ‘mafia eggs’ (which nobody ordered). So a very social morning in the end, much more so than I had anticipated. A great way to start the weekend.

Thursday - 16 km with middle 20’ at threshold

Well, that predicted storm never fronted. I was, however, presented with very light drizzle and quite a strong northerly wind. Up to North Head for my weekly threshold effort on a humid morning. The effort felt as good and strong as last week - I simply just got hammered at the third and fourth kilometer mark when running back towards the stone arch. Finished with 5.94 km holding 3:22’s at 170 bpm. Quite happy with that - slightly slower than last week, but to be expected with the difference in conditions. Held the same heart rate, so the effort was definitely there. Finished the remaining distance to get to the 16 km total.

Wednesday - 20km recovery + strides

Out for the weekly medium long run, feeling yesterday’s 1 km reps in my legs. Kept the pace really easy and relaxed as I ran along the Shelly-Fairlight loop before another visit to Shelly Beach for a third and final time. 4:37’s at 122 bpm. Finished with some strides.

Tuesday - 8 x 1 km (off 1’)

Just Ben and myself this morning - the true Manly Hardcore! A fairly strong southerly wind ensured that the even reps would be tough, and that was confirmed as the session as progressed. Reps were 3:12, 3:23, 3:15, 3:25, 3:18, 3:25, 3:18 and 3:27 (averaging 3:20’s). I’m actually really happy with that - I felt much stronger than usual, and I matched my usual 3:20’s average despite running half of the reps into a headwind. I reckon that added another two seconds to overall average. It was nice to return to this session and notice the improvement after not doing it for four weeks. A steady cool-down for just over 17 km all up.

Monday - 15km recovery + strides

I was pretty knackered this morning after yet another hard weekend of running. Just tried to keep the effort easy and the heart rate in the low 120’s. Ran with Erika very early on, but we were running at different efforts, so I was solo for the remainder. Just the usual Shelly-Fairlight loop once again, feeling better from about the 8 km mark onwards. Finished with 4:33’s at 123 bpm before the usual strides.

Sunday - 30 km

Just like two weeks earlier, I could really feel yesterday’s speed session in my legs this morning - so I knew from the moment I woke up that today was going to be a grind. Beautiful weather, although a bit hot during the second half with a mild northeasterly wind behind me. Got home in 1:59:23 holding 3:59’s at 150 bpm. Quite happy with that, while slower than last week, I had anticipated that I’d have been well into the 4’s. Nice enough to even go for a swim afterwards - summer is here.

Saturday - 10 x 2’ (off 90”)

A great turnout today for a real proper speed session. I met Erika, Ben, Emma and Sam outside Manly LSC warmed up and ready to go. We were confronted with a very strong northerly wind, ensuring that the odd reps were going to be hell! And so they were. At least the generous rest between reps was nice enough for the first half of the session (the 90 seconds seemed too short after that). The distances reflected the wind with 580 m, 630 m, 570 m, 640 m, 580 m, 650 m, 570 m, 620 m, 560 m and 630 m. That was really really really tough - much harder than I can remember! All out speed is my absolute Achilles heel these days, so this session will no doubt have done me a world of good. Ben was very strong, especially with the reps into the wind in the second half of the session. A nice and easy 6 km cool-down along the beachfront for 17 km all up.

Thursday - 16 km with middle 20’ at threshold

Nice conditions after last week, although the humidity is really starting to creep in (it December after all). I didn’t feel great for the first easy lap, but once I started the 20 minute effort I began to feel really strong and powerful. I kept the intensity controlled, despite the heart rate reading slightly higher than usual - I basically listened to my body and ran on feel. Didn’t push at all for the final kilometer (as is the temptation a lot of the time), finishing the threshold effort at 5.99 km holding 3:20’s at 170 bpm. A new season’s best (I actually reckon it was further than that and the Garmin sold me short by 20-30 m, as I passed the 6 km mark at the speed bump). Nevertheless, I am really happy with that - even more so as the effort felt not too taxing at all. Cruised the remainder to get out the 16 km. It’s really nice to see some more progress, especially after two years of nothing.

Wednesday - 20km recovery + strides

Out for a solo medium long run, bumping into Erika and Darren early on. We were running at different paces, so we ended up doing our own things. Just ran the usual Shelly-Fairlight loop before running to Shelly Beach one last time. Felt better as the run progressed, holding 4:32’s at 122 bpm, finishing afterwards with some strides.

Tuesday - Quarters

I forgot how tough this session was! Left solo this morning, I still got up at the usual 4:55am as I just wanted to get it done. An easy warm-up to North Head before getting straight into it. It’s only 4.8 km, but it’s the change in pace (400 m hard, 200 m float x 8) that kills me. It sucks, because you work harder than you do in a threshold run, but don’t really run any faster overall. Finished in 16:07 (3:21’s). Nothing amazing, but not horrible by any means - especially considering this is the first time I’ve done this since August 2017. A bit more practice and I’m sure that the time will come down quite a bit (my best is pretty much a full minute faster). It certainly wasn’t from a lack of effort though, I was absolutely spent by the end of it. A longer than usual cool-down around 17 km all up.

Monday - 15km recovery + strides

I could definitely feel a hard weekend’s worth of running in my legs this morning. Just ran the usual Shelly-Fairlight loop, keeping the pace and heart rate nice and low. Got back quicker than I anticipated finishing with 4:31’s at 121 bpm. Followed this with some strides. Beautiful weather!

Sunday - 30 km

I felt great today, similar to a fortnight ago immediately following those torturous hills the previous day. It was either that or a dinner last night that was much higher in carbohydrates than usual (probably a bit of both). Nonetheless, it was a massive shift from yesterday, as I was essentially limping around for the rest of the day post hills. I was able to push the pace and heart rate slightly higher than usual today, but it honestly felt very comfortable (a lot more so than last Sunday). Great conditions, managing to avoid the predicted heat, and with the sun disappearing behind the clouds for most of the run. Although the humidity is starting to creep up. So just out along the usual coastal route this morning, getting back in 1:58:02 holding 3:56’s at 150 bpm. Another solid week completed (with some horrific weather), a bit of a shorter and sharper week ahead.

Saturday - 10 x 400 m hills (quick jog recovery)

That is hands down the hardest session that I do! The good news that it is now the longest possible time until I have to do it again (two weeks). Thankfully some nice weather after a horrendous past two runs, although quite humid. No starters today, so I was left solo ready to go at 6:30 am at the bottom of Snake Hill. I went out harder this time and probably suffered for it in the second half. I don’t care though, I’ve simply just got to get through this one. I think my turnaround at the 400 m was slightly further than last time as well. Finished a full second faster than last time in 31:21, but the distance read an extra 210 m. More importantly, the heart rate averaged a very high (by my standards that is) 168 bpm. No wonder I had to sit down on the nearest rock immediately post run. After catching my breath, it was a slow and easy jog down to Collins Flat before a lap of the beachfront for just over 17 km all up. No proposals this week unfortunately.