Thursday - 15 km

I was in survival mode this morning. I just don’t have the fitness at the moment to back up the day after a solid run, let alone two days. My left hamstring was pretty angry as well, which didn’t help matters. Nonetheless, I got out there and stuck to the usual Shelly-Fairlight loop, finishing with 4:08’s at 161 bpm. Not too concerned about the pace today, just glad to get through it. The intensity was the same, so I guess that is more important. Looking forward to a day off running tomorrow.

Wednesday - 15 km

A bit slower today, so naturally I’m a bit disappointed. Although I must admit that yesterday’s run did take it out of me quite a bit. Slightly warmer today and very windy, although I’d say it was more cumulative fatigue rather than the conditions that slowed me. I did work for it though, finishing in 4:03’s at 164 bpm (two beats higher than yesterday). I’ve just got to get it out of my mind that I have to run faster each day, as that is not sustainable. Just as long as I’m trending faster every week or so, then that is improvement.

Tuesday - 15 km

Winter has finally arrived, which as a runner, I don’t mind one bit. I felt quite strong today as I ventured out and back along the usual Shelly-Fairlight loop, finishing with 4:00’s at 162 bpm. Getting faster, but as always, I want these things to happen sooner. I’ll just follow the wise words of Axl, all I need is just a little patience.

Sunday - 24 km

That was a definite improvement from the last two Sunday’s. Decided before I left that 24 km was the maximum I’d run today, and in the end, that was the right decision. I kept the pace very comfortable and kept the heart rate down and just went out there with the only goal of making the distance. I ran up to Wellington St, Narrabeen before turning around and heading home. 24 km holding 4:30’s at 151 bpm. I feel like that was another little milestone on my long journey back.

Saturday - 15 km

I was a bit nervous this morning as both my resting heart rate and heart rate variability were through the roof, a good sign that I’m not properly recovered. I wasn’t feeling amazing either, having hit the snooze button at my first alarm at 6 am. Nevertheless, it was such a beautiful day so there was no way I wasn’t going to get out there. Just ran purely on feel, and actually felt pretty good once I got going. Still just running the Shelly-Fairlight loop at the moment - not fit or confident enough to venture up to North Head just now. Apart from dodging a few B&B swimmers and navigating some of the stupidly placed Taste of Manly tents (I’m looking at you Havana Beach), I got back in just over an hour holding 4:01’s at 162 bpm. Really happy with that, and looking forward to some further improvements over the next few weeks.

Thursday - 15 km

A bit slower today, I think it was just the accumulation of the past two runs. I just felt a bit tired the whole way, but at least I got through it. Felt harder than the last two days, finishing with 4:09’s at 161 bpm. Hopefully I’ll respond well after a rest day tomorrow.

Wednesday - 15 km

I felt even better again today, having not gone to the gym as I usually would on a Tuesday (besides, I’ve achieved what I set out to with regards to my strength goals, so now it’s just maintenance while I shift my focus back towards running again). A very hazy morning which smelt like back burning wasn’t too kind on the lungs (although it was very similar to the day I ran my 10 km PB back in 2016). Ran the usual loop, even getting a kudos from Nick Cummins (the Honey Badger and Batchelor) on the way home. Finished with 4:03’s at 164 bpm, my best in months. Finally heading in the right direction (I hope).

Tuesday - 15 km

Not as good as Saturday, but certainly a hell of a lot better than Sunday. Just out and back along the usual Shelly-Fairlight loop on another beautiful morning. 4:07’s at 158 bpm, which I’m fairly satisfied with.

Sunday - 20 km

I’m so bitterly disappointed. After a great run yesterday, I’ve come crashing back down to reality today. The plan was to be ambitious and try for another lap of the lake. I knew early on that that was going to be a stretch, so plan B was 24 km. That didn’t happen either, so I turned at Brookvale, ran a lap of the Curl Curl parkrun, then headed to Shelly Beach and came home. 4:35’s at 142 bpm. I’m hanging my head in shame, it’s an absolute embarrassment and frustrating as hell.

Saturday - 15 km

I finally felt great today! Went out and ran the usual Shelly-Fairlight loop feeling really strong and comfortable the whole way. Finished with 4:05’s at 161 bpm. I think I may have finally solved all of these ongoing health issues, now I’ve just got to get fit again!

Thursday - 15 km

I felt pretty average today, and my breathing wasn’t good either. Still, I got out there and ran the usual Shelly-Fairlight loop. Slower than yesterday, but faster than Tuesday, finishing with 4:19’s at 152 bpm.

Wednesday - 15 km + hill sprints

Some more encouraging signs again today, feeling reasonably strong from the start. I’m still a bit nervous about pushing it harder, so I just kept the intensity firm and controlled as I ran out along the Shelly-Fairlight loop. Finished with 4:12’ s at 157 bpm, so hopefully heading in the right direction once again. Followed this with the usual weekly hill sprints.

Tuesday - 15 km

I started off feeling extremely average this morning (as I have been for the past week), but at about the 5 km mark my strength and power started to come back. So the next 10 km was somewhat progressive, although I was always cautious not to overdo it. Finished strongly, so that’s very encouraging. 4:21’s at 152 bpm. Hopefully this isn’t another false start.

Sunday - 20 km

I felt pretty terrible again today, so I just ran laps of the beachfront which was pretty boring. 4:53’s at 136 bpm.

Saturday - 15 km

Nothing special today by any means, just got out there and ran my usual route on a cold and windy morning. 4:25’s at 147 bpm.

Thursday - 15 km

A small change to my dinner and I feel quite a bit better. I really held back this morning after feel dreadful yesterday, but actually felt a lot better today. Not perfect, but a significant improvement, which is once again very encouraging. Hopefully I may have found the trigger after a bit of investigative work. Shelly-Fairlight loop holding 4:23’s at 147 bpm.

Wednesday - 15 km easy + hill sprints

I came crashing back to reality today, it seems that that recent purple patch over the past week was just a flash in the pan. Breathing was laboured and I felt slow, sluggish and was miserable for every second of it. 4:40’s followed by some hill sprints.

Tuesday - 15 km

I felt pretty ordinary today, even my breathing had deteriorated a bit. But it was too nice of a day (although cold) to not get out there. I held back a bit more than last week and just went through the motions. Out along the Shelly-Fairlight loop, finishing with 4:13’s. Not too bad a pace considering how I felt. Hopefully I’ve got some better days ahead.

Sunday - 30 km

I’m very pleased to report that I made it around the lake for my first 30 km run in a very long time. It’s quite a big jump going from 24 km last weekend, that extra 6 km is definitely tough. I had nice cool conditions, although tough on the way home with quite a strong headwind. All up I’m satisfied that I made it, finishing with 4:26’s at 149 bpm.

Saturday - 15 km steady

Much the same once again this morning. Out along the Shelly-Fairlight loop, feeling a bit tired, but my legs felt strong. Finished with 4:05’s. Nothing flashy, but compared to just a week ago, it’s still a big improvement.

Thursday - 15 km steady

Same as yesterday, but felt better overall. Quite a humid morning as I ran the usual Shelly-Fairlight loop, keeping the intensity controlled at all times. It definitely felt easier than yesterday, which is always nice. Finished with 4:04’s, so slightly faster as well. A very encouraging week.

Wednesday - 15 km steady + hill sprints

Today was quite surprising, as I definitely felt yesterday’s run in my legs. The pace felt slower, and I really felt that I was a bit off compared to yesterday. So finishing with 4:05’s was a nice little surprise. Finished off with some hill sprints - the first two were a little bit rusty, but then I got into the groove and finished the remaining four nice and strong. A great way to start the day, capped off by a spectacular sunrise.

Tuesday - 15 km steady

My run of improving form continues. A solo run along the Shelly-Fairlight loop, seeing Darren twice along the way - it looked like he was really pushing it. I kept the pace comfortable and steady the whole way, continuously ignoring the urge to push harder (probably didn’t help that I needed to go to the toilet from about the halfway mark onwards). Averaged 4:07’s, so I’m quite happy with this sudden and unexplained improvement.

Sunday - 24 km

Well, if yesterday I felt good, then today I felt amazing! I have no words to explain what is happening at the moment - it’s like I’ve just returned to sea level following an intense few weeks up in the Himalayas. The only thing I’ve done differently over these past two days is that I’ve eaten some papaya after listening to a podcast about rheumatoid arthritis, and how the interviewee swore by it to help alleviate his flare-ups. Whatever it is, I’m certainly sold. I couldn’t fathom anymore laps of the beachfront trying to dodge people and dogs, so decided to run along Pittwater Rd instead (and that’s saying something) all the way to Collaroy (10 km) before turning back and running home. I felt really strong the entire way, so much so that the original planned 20 km was not going to be enough to keep me satisfied, so I ran to Shelly Beach and back, finishing with 24 km at 4:17’s. The intensity was very comfortable the entire way - I could have definitely pushed a lot harder if I wanted to. And I could have maybe gone another 4 km on top of that as well. Nevertheless, I’m extremely satisfied with that, and hopefully I can continue to improve each day after two months of absolute misery.

Saturday - 15 km easy

That was the best run I’ve had in a long time. The breathing was still not right, but I felt for the first times in a while that I could actually put some power down with each stride. Out along the Shelly-Fairlight loop, finishing with 4:21’s. Fingers crossed that today is a sign of things to come.

Thursday - 15 km easy

Solo this morning, and once again it was a real struggle. I just felt like I was gasping for air the whole way out and back along the Shelly-Fairlight loop. Hopefully I’ll get some answers soon. 4:40’s.

Wednesday - 15 km easy

I really struggled this morning, so was extremely grateful for the company of Ben, Ian, Chris and Justin to help pull me through. Just stayed along the beachfront for a few laps. 4:48’s.

Tuesday - 15 km easy

Out for another solo Shelly-Fairlight, seeing Ben early on during his cool-down. Felt average - nothing great, but not horrible either. 4:37’s.

Sunday - 20 km easy

Back to reality today after feeling quite good yesterday. Still, I dragged myself out of bed for three-and-a-bit laps along the beachfront. Very warm and still conditions. 4:46’s, so at least there’s some progress from last Sunday.

Saturday - 15 km easy

It was like as if someone flicked a switch halfway through my run this morning, as I went from laboured breathing to feeling really strong. The splits reflect this, running around 4:40-4:50’s to 4:10-4:20’s, and feeling good in doing so. I cannot explain this at all, but I’m certainly not complaining. Bumped into Darren with 3.5 km to go, so ran the final bit along the beachfront up to the lagoon and back with some good company. 4:36’s.

Thursday - 15 km easy

Felt a bit worse this morning compared to the last two days. Luckily I bumped into Ben early on, so I ran and chatted with him for the first 8 km or so. Then it was just a lap of the golf course before finishing back along the beachfront. 4:44’s at 139 bpm.

Wednesday - 15 km easy + hill sprints

Same as yesterday, but one second per kilometre faster and one beat per minute lower. 4:37’s at 142 bpm. Another marvellous morning out there. Finished with some hill sprints - these, like the strength work, have not been compromised.

Tuesday - 15 km easy

A slight improvement today, which is very encouraging. So much so, I had the confidence to run the Shelly-Fairlight loop as I was certain that I’d make the 15 km today. Kept the pace nice and relaxed, finishing with 4:38’s at 143 bpm. Stunning morning.

Sunday - 20 km easy

An easy 3 laps along the beachfront solo this morning, although I saw lots of familiar faces. Wasn’t sure how far I’d run, hence why I stayed local. Quite happy to make it to 20 km in the end, not a bad effort given my current state. Nice and slow, finishing with 5:05’s at 138 bpm.

Saturday - 15 km easy

An easy 15 km around Manly this morning, bumping into Ben within the first few hundred metres, meaning I had company for the next 10 km or so. A lovely morning, just happy to be out there. 4:45’s at 145 bpm.

Wednesday - 15 km easy + hill sprints

I was really on struggle street this morning, but at least I wasn’t alone. I ended up bumping into and running with Ian and Sam - the latter feeling much the same as myself. Having the company certainly helped us both get through it. Just sore from yesterday, which I guess is understandable. 15 km in 4:46’s at 140 bpm. Finished off with hill sprints - these actually felt great, and I can see some noticeable improvement from the last few weeks, which is encouraging.

Tuesday - 5 x 1 km (off 3’)

My confidence was extremely low today after a few days of feeling terrible, so the fact that I even showed up was a bonus. I met Dave at the track at 6 am for a repeat of last week's session. My plan was to drop the level of perceived effort slightly, as I was still mentally scarred from last week. In the end, the intensity was slightly easier, and the reps were slightly faster - 3:17, 3:22, 3:26, 3:28 and 3:27. So all-in-all, a somewhat positive session - faster than last week, but still some way to go to get back to peak fitness. Hopefully a drop in volume of strength training will leave me a bit more refreshed for the speedwork. Glad Dave was there this morning, as I don’t know if I would have done it without him there. But as always, really glad I got through it this morning. That should set me up well now moving forward over that hurdle. With a warm-up and cool-down, I got about 14 km all up.

Saturday - 16 km with middle 20’ at threshold

I went into today’s session with very tired legs following a very hard week of training. Thought that this would be a better option than parkrun, as this way I could control the effort to better degree. Pretty ordinary pace-wise, only managing 5.46 km at 3:40’s (175 bpm) for the 20 minute effort, but I’m just happy to get through it and set a fresh marker to improve on I nthe following weeks. The 16 km felt like a long way.

Thursday - 4 x (90”, [60” jog], 60”, [30” jog], 30”) (off 2’)

Same session as last Thursday, but slightly quicker this week - despite a cold. Ran these in the bike lane parallel to the beach, starting out the front of Manly LSC. Distances were 490 m, 320 m, 160 m, 480 m, 310 m, 160 m, 470 m, 300 m, 150 m, 460 m, 310 m and 160 m. Averaged 3:09.25, 3:14.25, and 3:11’s for the 90, 60 and 30 second efforts, respectively (averaging 3:11’s for the the entire session). So three seconds per kilometre faster than last week, a solid improvement (but I’ve still got some way to go). Cooled down along the beachfront at probably the slowest pace I’ve ever run for just over 13 km all up.

Wednesday - 15 km easy + hill sprints

An easy 15 kms on very tired legs. I had Ben for company the entire way, with brief appearances by Ian, Erika and Darren along the way. Just ran the usual Shelly-Fairlight loop. 4:47’s at 141 bpm, before finishing off with some hill sprints at Queenscliff headland.

Tuesday - 5 x 1 km (off 3’)

That was brutal this morning. Met Dave at the track at 6am for some 1 km reps. Did these differently than usual, with the emphasis on quality over quantity - evident by the smaller than usual number of reps, and the generous 3 minutes rest between reps. But believe me, this doesn’t make it any easier at all. In fact, this was the hardest session that I’ve done in a long time. Pace was nothing special by any means, but the effort was well and truly there. Times were 3:18, 3:24, 3:26, 3:28 and 3:28. Got to get these back down to low 3’s in the future, but hopefully sessions like these will help that happen. A slow cool-down for just under 13 km all up.

Sunday - 2 hours

A massive turnout this morning, so much so that I’m not even going to bother to mention the names (that would have to be a separate post). But fantastic to see, and great to catchup with everyone. The pace was quicker than usual, which ended up being close to my limit at the moment. The plan was to go for 26 km (two further than last Sunday), but I revised this to 24 not long into the run as the pace was going to do me in. However, I got a second wind just after the one hour mark, so decided to go for 26 once again. Then, coming along the beachfront towards the end, 25 ticked over and I just told myself to go for another 13 minutes, which would bring me to the two hour mark. Pretty much finished at my doorstep managing 28.19 km holding 4:15’s at 150 bpm. That’s just what I needed, and really reiterated where I am at the moment. The good news is that I got through it, and each week moving forward should get easier and easier. A stunning morning to be out there.

Saturday - 20’ threshold

Thank god that’s done. The only good thing to come out of that was the end of it. I met Tom, Dave and Scotty up at North Head for a 6:45 am start in dark and pouring conditions. The latter two were running 30 km, while Tom was planning two laps, a break, then a third. I had lowered my expectations down to only 20 minutes, and in the end, that was probably a bit too ambitious. I held onto the planned 3:30 pace for the first kilometer, and after this I was already beyond my threshold. I had two options - pull the pin and sulk and go home, or just take it for what it is and back the pace off and just get out 20 minutes. I chose the latter, and although it was slow and I only managed 5.46 km (3:40’s at 165 bpm), the effort was definitely there. And realistically, that’s simply where I am at the moment, so no need to beat myself up about it. With a warm-up and cool-down, I was out there for 15 km all up. I might try a similar session again next Saturday and see if I can make further (and much needed) progress.

Thursday - 4 x (90”, [60” jog], 60”, [30” jog], 30”) (off 2’)

Solo this morning for a repeat of the session I did four weeks ago. I was a bit nervous doing this one, both because it is really high intensity, and I wasn’t totally confident with my left hamstring. The latter turned out to be fine, I barely noticed it once I started the session. Equally brutal though, just like last time. Wasn’t expecting much in terms of pace today, but the effort was certainly there. Distances were 470 m, 310 m, 150 m, 470 m, 310 m, 160 m, 460 m, 300 m, 150 m, 460 m, 300 m, 160 m. Averaged 3:13.75’s, 3:16.25’s and 3:12.25’s for the 90, 60 and 30 second efforts, respectively (3:14’s average for the entire session). Not fast by any means, but that’s where I am at the moment. A really slow cool-down, seeing Erika and Elle being paced on their 16 km tempo runs. I was no change of joining them. A solid session, and one that I am looking forward to making some solid gains with.

Wednesday - 15 km easy + hill sprints

A super easy 15 km along the beachfront on a beautiful autumn morning. Solo for most of it, except for a few kilometres towards the end when I bumped into Erika. 5:00’s at 135 bpm. Finished at Queenscliff for some hill sprints.

Tuesday - 7 x 800 m (off 45”)

Back to the track this morning with good mate Dave for a brand new session. It wasn’t as dark as what I had anticipated, and each rep into the session brought more and more light. The plan this morning was to keep the reps consistent and to simply get through the session, the pace being secondary as it’s really my first proper session back. Times for each rep were 2:45, 2:45, 2:46, 2:46, 2:45, 2:47 and 2:45. So consistency was well and truly achieved - the speed will come over the next few weeks. Dave got through six of the reps, which was great. A slightly longer cool-down for around 13 km all up.

Sunday - 24 km

I was little cautious today, given that I hadn’t attempted to run this far in a month. I was a bit sore from yesterday as well, so the plan was to just get the distance done. To make it slightly more of a challenge, I ran the usual coastal route - so plenty of hills. Kept the effort nice and relaxed most of the way, although it’s always slightly tough towards the end. Got home holding 4:40’s at 151 bpm. Plenty of pace still to come, nevertheless I’ve just got to be happy that I go through it, backing up from a hard day yesterday.

Saturday - parkrun

My first bit of speedwork in three weeks, and what better way to return than with parkrun. Ran there solo, the left hamstring feeling the best it’s felt in a few weeks. Got there and met Darren and Erika. Wasn’t expecting much, thinking around 17:40-ish. I quickly got into the front group with two others, with me and one of the others doing most of the work for the first three kilometres. Then my lack of conditioning came and bit me (as expected) after the hill on Harbord Rd, switching to survival mode for the final mile. The other two gradually gapped me and I was left alone for the final kilometer. Held in there for a much faster than expected 17:20 (3:28’s at 176 bpm), so quite happy with that. Pretty spent after that, so my plan of running a few 200’s afterwards went out the window. After a quick chat with the others, I was on my way back home along the coast for 17 km all up.

Thursday - 15 km steady

Same as yesterday, but slightly faster once again. I actually didn’t feel as good this morning, my third day of running in succession will do that after a two week break. Held 4:01’s at 169 bpm.

Wednesday - 15 km steady + hill sprints

The same again this morning - a solo run out along the Shelly-Fairlight loop. Could have slept well past my alarm this morning, but felt good once I started running. A big improvement again from yesterday, holding 4:05’s at 167 bpm. Rode up to Queenscliff headland to finish off with some hill sprints in the rain.

Tuesday - 15 km steady

Out for another solo run around Manly again this morning. The effort was slightly greater than that of the weekend, but still was nowhere near pushing it to the edge. Stuck to the Shelly-Fairlight loop. Finished with 4:15’s at 164 bpm.

Sunday - 20 km

I met Darren, Erika and Ben at the pool for a local ‘long’ run. Conditions were pretty poor, so the idea of running to North Head was scrapped. Instead we just ran the Shelly-Fairlight loop. They all planned to run a 20 minute effort after about 16 km, so I just let them go at that point. My primary goal this morning was to get to 20 km, and that I did, finishing with 4:33’s at 153 bpm. It’s still good to be back.

Saturday - 15 km easy

First run in two weeks, and it felt much better than I was anticipating. I actually think it was the few gym sessions I did in the last week rather than the actual freshness from not running. Anyway, just ran the usual Shelly-Fairlight loop at a nice and comfortable pace. I ended up with 4:34’s at 159 bpm. The latter was much higher than it felt, but I expect that to come down within the next week or two. Glad to be back.

Thursday - 4 x (90”, [60” jog], 60”, [30” jog], 30”) (off 2’)

A change up in my weekly plan, I’m experimenting with swapping my usual Thursday threshold for a speed session instead. I use feel that I’ve plateaued with the former, so a change in stimulus is needed. I had a feeling that my top end speed is lacking, hence the impetus behind today’s session. I last did this 3 years ago with Jamie, and the session is still deceptively brutal. Today, Ruth replaced Jamie. Overall, I think that I performed slightly better than anticipated, but the good sign is that there is plenty of improvement to come - which will hopefully carry over to the longer stuff. Distances for the 90, 60 and 30 seconds were 490 m, 320 m, 170 m, 490 m, 320 m, 160 m, 470 m, 310 m, 160 m, 480 m, 320 m and 170 m. Averaged 3:06’s, 3:08’s and 3:03’s for the 90, 60 and 30 second efforts respectively (all up, 3:06.5 min/km pace). Back in the day, each of these were sub-3’s (specifically, I averaged 2:54.7 min/km pace back in March 2016). So that’s the goal. I maxed the heart rate out at 184 bpm, a new record high. I’m absolutely spent now. Bumped into Jack during the cool-down for around 17 km all up.

Wednesday - 15km recovery + 6 x 10” hill sprints

Out for an easy 15 km with Ben and Darren along the usual Shelly Fairlight loop. A bit sore from the track yesterday, but felt more bouncy and springy than usual for a Wednesday morning. 4:44’s at 127 bpm. Finished off at Queenscliff Headland for some proper hill sprints.

Tuesday - 4 x 1 mile (off 90”), 5 x 200 m (off 1’)

Back to the track once again this morning for a solo session. I’ve been doing some soul searching, as despite training very consistently, I’m simply not responding and making any progress. So, I’ve decided to trial a period with a reduction in mileage (hence why there was no run yesterday). This method worked back in 2014 (the year that I initially had a breakthrough), so I’ve got nothing to loose by trying it again. I’ll simply replace the easy runs with some gym work. Anyway, today’s session was nothing special in terms of pace, but encouragingly I felt fine. Times were 5:18, 5:19, 5:24 and 5:28 (averaging 5:22’s, or 3:21 min/km pace). Finished off with some 200’s, all in 34 seconds. A good solid session. I suppose I shouldn’t be too impatient while I wait for some performance to come back (especially since I literally decided to drop the mileage at 4 am yesterday morning). Again, I actually feel good - I just don’t have that extra gear. Hopefully a few track sessions to mix it up a bit will help over the next month or two. A slow cool-down, finished off once back at home (to minimise the traffic) for just over 17 km all up.

Sunday - 30 km

The plan was to really back off the pace today, and simply focus on getting the distance done. I pulled up very sore in both calf muscles following yesterday’s track, so any OCD tendencies to push the pace were quickly eradicated. A strong southerly made the second half tougher than usual. Apart from that, conditions were quite pleasant. And most importantly, I erased any nightmares from last Sunday’s long run, and simply just enjoyed being out there today and not having to work too hard. Got back in 2:13:34 holding 4:27’s at 139 bpm. Way slower than usual, but probably the pace that I should really be running these long runs if I’m going to do three hard sessions each week.

Saturday - 16 x 400 m (off 45”)

My first track session in years, I forgot how torturous that place can be. Jack organised the session, so I just followed his lead. 16 laps of the track, each with 45 seconds rest in between. The plan was to simply follow Jack for as long as possible, which was fine for the first 4 reps, the next 4 he started finishing a second or two in front, and from then onwards I was in survival mode (as you can see with the splits - 73.7, 72.9, 73.8, 71.8, 71.7, 73.3, 73.3, 73.7, 74.2, 74.8, 75.8, 76.6, 78.7, 79.0, 79.6 and 78.5 - averaging 75.1, or 3:07.8 min/km pace). Just stoked to get through that. I don’t know whether it was the track or not, but that was the fastest I’ve run in a long time (despite blowing up, it shows how ordinary my form has been in recent years). A nice slow cook-down, followed by a short run at Manly upon returning for just over 17 km all up. Way too sore to even contemplate going to the gym today. Looking forward to trying a few more track sessions on a more regular basis moving forward.

Thursday - 10 km easy

Still not 100%, so I kept it at an easy 10 km this morning. Just ran along the beachfront, bumping into Darren early on so had some company for the rest of the run. Legs felt a bit heavy towards the end. 4:40’s at 124 bpm.

Tuesday - 17 km easy

I’ve really struggled with soreness over the past two weeks, and today I finally succumbed to it. I haven’t had an easy week since September (23 weeks ago), so I knew deep down I was well overdue for one - it’s just that I’m too stubborn to admit it. I knew all day yesterday that it was going to take a miracle for me to run the planned 1 mile reps this morning, and I was right. Within the first few hundred meters of the warm-up the decision was made. Knowing that Jodie had said he’d meet me at Manly LSC at 5:45 am, I wanted to make sure I found him to tell him that I was pulling the pin. When I found him, he was happy to come for an easy run, so I had some company which was great. We just ran along the beachfront for a bit, before going towards the harbour, where we bumped into Darren. It turns out that Darren decided this morning to join us for the session, but hadn’t told anyone, so when he turned up to find no one there, he did the same as Jodi and I. All up I still got out 17 km, about 7 too many as my legs are absolutely crushed now. I hate having to pull the pin on a session, and I often question myself for the rest of the day - however, today there is absolutely no doubt in my mind that I did the right thing. Rather than feeling guilty, I feel relieved. I might take a full day off tomorrow, run an easy 10-15 km on Thursday, followed by my normal rest day on Friday. Will try and get a massage in between now and Saturday as well. So all in all, a well overdue recovery week.

Monday - 15km recovery + strides

An easy solo run out along the usual Shelly-Fairlight loop. I felt slightly better than expected given how shot to pieces I’ve been over the past week (especially yesterday). 4:37’s at 123 bpm. Finished with some strides.

Sunday - 30 km

I was really running on empty this morning, so the plan was to simply get the distance out. I really backed it off, which felt nice for about the first 10 km or so. After this, my legs turned to lead and the last two-thirds were a real struggle. The heart rate was nice and low, but the legs were screaming. I just had tough it out and get to the end. Ran past the Manly Crew while they were having a drink at Dee Why Beach towards the end. I was tempted to stop, but with only 5 km to go, I was concerned about having to stop then start again. Got back home in 2:07:22 holding 4:15’s at 137 bpm. Not as slow as I thought I was going to be (I was thinking close to 4:30’s). I’ll really do absolutely nothing for the rest of today, and run tomorrow’s recovery super easy. A few tweaks to my gym program will hopefully sort myself out, I’ve just got to get the balancing act right, which inevitably involves a bit of trial and error - hopefully that’s it for the latter.

Saturday - parkrun

I decided to give parkrun a go today, given my planned session was not too dissimilar to a 5k effort. I met Tim outside North Steyne SLSC for an easy warm-up to Curl Curl. It's no secret that I'm really struggling at the moment, so my expectations were very low (i.e. I was thinking that I'd be on for around 17:30). It was a great turnout in terms of quality runners, which is always a good sign (I just wish that I was in better form so that I could have made more of it). Ended up crossing the line in fifth in 16:51 (3:22's) at 166 bpm. Given the current context, I'll take that. Jack was solid, winning in a sub 16, and Tim was great finishing about 15 seconds in front of me. A nice and easy cool-down along the beachfront for 17 km all up. I'm a bit lost with want to do moving forward, as I don't think I'm able to sustain my current running program combined with the gym work. A lot of soul searching is needed over the weekend.

Thursday - 16 km with middle 20’ at threshold

I was purely in survival mode this morning, my legs absolutely smashed from the gym on Tuesday. I’ve finally accepted that I’m going to take a temporary hit in running speed while I increase my strength over the next few weeks, so I’m okay with this now. The twenty minute effort was only 5.75 km holding 3:29’s at 170 bpm. Once again, the heart rate was smack bang on target, so that’s all that I’ve really got to go on at the moment. Stroller through the remainder for 16 km all up. Can not wait for a rest day tomorrow!

Wednesday - 20km recovery + strides

I met Ben and Tim for some company for today’s medium long run, with Darren also making an appearance in the middle of it. Kind of an unconventional sequence of routes today, but still stuck along the normal Shelly-Fairlight loop, making a second appearance to Fairlight. 4:40’s at 124 bpm, finishing with some strides. Felt sore but strong.

Tuesday - Mona fartlek

I got through it, it wasn’t anything special, but at least I did it. Again, I’m somewhat expecting a slight dip in performance over the next few weeks as I return to lifting heavy weights once again (short term pain for long term gain), so viewed from that perspective today wasn’t too bad at all. I was thankful for Ruth showing up, the extra company always makes a difference when it would otherwise be so much easier to stay in bed. Finished with 5.83 km holding 3:26’s at 168 bpm. That last metric is the most indicative, showing that I really did push the session and gave it my best. A nice slow cool-down chatting to Ruth for just over 17 km all up.

Monday - 15km recovery + strides

An absolutely stunning morning out there today with a big drop in humidity an a hint of autumn in the air. I felt half decent considering a big weekend of training and celebrating. Had a few minutes of company with Erika early on, but other than that I was solo for the usual Shelly-Fairlight loop. 4:38’s at 124 bpm, finishing with some strides.

Sunday - 30 km

I’m just glad I survived that one this morning. Great conditions with a big drop in humidity, a lovely southwesterly wind and not a cloud in the sky. Four hours sleep and a sugar equivalent of a hang-over saw me just grind away praying for the finish. I was joined by old primary school mate Tim, but it wasn’t a terribly social run as the pace didn’t stay within the talking zone for too long. He’d just returned from a fortnight of snowboarding in Japan, so to just get through the run was a massive effort on his behalf. I got back in a half respectable time of 2:01:28 holding 4:03’s at 145 bpm - quite a bit faster than I had planned. I think that I just wanted to get it done, hence why I ran it slightly faster. Happy to get through the week, my first in which included three gym sessions. All in all, the sessions were slower than usual (as expected), but the encouraging thing was that Saturday was better than Thursday, which was better than Tuesday. It’ll be interesting to see how long it takes me to adapt to the strength work while maintaining the running sessions.

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

I was stoked to have a last minute starter with Jack messaging me at 6am to say he would be joining me. It makes the world of difference having some support for a brutal session like this (the one session that I absolutely dread (along with Mona fartlek). My legs felt strong but tired (the effects of the new gym program). So the pressure that I usually put on myself to run a good time is off for the next few weeks while I adapt to the strength work. So in that regard, today wasn't too bad, finishing in 31:32 averaging 170 bpm. A bloody tough session, as always. Jack was extremely strong on the uphills, but opted to be more conservative on the downhills. A solid effort considering that he only got home from the pub at 1 am this morning. A steady cool-down via the harbour and beachfront for just over 17 km all up.

Thursday - 16 km with middle 20’ at threshold

I was quite apprehensive going into this morning's session given my first gym session on Tuesday in a good solid 14 years. I met Darren up at North Head for a 6:15 am start (Tom was a no show). I felt strong, but sore. As usual, I let the heart rate monitor guide the effort. Considering the circumstances, it was slightly better than I had anticipated, getting out 5.84 km holding 3:26's at 170 bpm. Obviously not my quickest, but given the humidity and soreness in my legs, I am more than satisfied with that. Finished the remainder of the run to end up with 16 km all up. A solid session by Darren as well, especially so early on on his road back to recovery.

Wednesday - 20km recovery + strides

It was fantastic to have some company this morning. I met Ben, Justin, Erika and Darren at the lagoon for an easy medium long run. I felt very lethargic when I headed out, but started feeling fine by about the 6 km mark, as evidenced by my willingness to talk a lot more. Stuck to the usual Shelly-Fairlight loop before Ben and I did another beachfront lap to get the 20 km in. 4:41’s at 120 bpm, followed by some strides.

Tuesday - 8 x 1 km (off 1')

I was slightly apprehensive about doing a session this morning given that I'd raced on Saturday, but I still went out there and thought I'd give it a go and see how I felt. Worst case scenario I'd back it off a bit. I actually felt pretty good during he warm-up, so I think that I made the right decision. I was joined by Ruth (who also raced on Saturday) for some 1 km reps. A moderately strong southerly further reinforced that it wasn't going to be a PB session - the even reps straight into it were quite a bit slower. Reps were 3:11, 3:24, 3:16, 3:26, 3:20, 3:29, 3:22 and 3:29. Nothing special by any means, but given the conditions it wasn't too bad. The heart rate maxed out at 181 bpm, so the effort was certainly there - which is the best gauge on days like today. We were finished before sunrise, so got to enjoy a nice and easy cool-down along the beachfront just as it was rising. Just over 17 km all up.

Monday - 15km recovery + strides

Out for my usual easy Monday morning run, bumping into Burkey for the final 3 km which made an otherwise lonely run more interesting. He even hung around for some strides at the end. 4:40’s at 121 bpm.

Sunday - 30 km

Out for an easy solo long run, being extremely careful not to push the pace at all following yesterday’s race. A beautiful morning with some sea mist (along with the usual humidity). Held the heart rate about 10 bpm lower than usual, which seemed fine. Despite the pace being easier than usual, it’s still 30 km, so it’s no walk in the park. Got home in 2:06:34 holding 4:13’s at 141 bpm. Jumped straight into the ocean for a nice cool-down.

Saturday - Sun Run

My first proper race since August 2017, so I really didn’t put too much pressure on myself. The main goal was to simply get through it, which I failed to do at my two attempts at racing 10 km in 2018. I met CT, Birchy, Erika, Elle and Tom outside Bike Addiction for a slow and easy warm-up to the startline. The plan was to not go out too hard, something that is much easier said than done. But I stayed true to my word this time. About 300 m into the race someone knocked my house key out of my hand. I had to make a split decision as to what was more important - my time, or being able to get into my place post-race? The latter won, and I’m now very glad that I made that choice. From then on CT got about 10 seconds in front of me, and that’s pretty much where he stayed until the end. Crossed the line in what I believe was 12th (unofficial) in 35:07. Nothing special, but then again I’m not overly disappointed either. It was nice just to simply see the finish line of a 10 km race once again, and hopefully excise some demons. Great runs by Elle (she finished 3rd in the women’s), Erika, Tom and CT. A very slow cool-down with the crew before catching up with my sister, nephew and mum for a coffee at Pure Wholefoods. I’ve got three months to hit peak shape for the Sydney 10 in May - hopefully that’s enough time.

Thursday - 16 km with middle 20’ at threshold

A disappointing run this morning, although perhaps I’m being hard on myself. After all, it’s currently 25 degrees, and there was a bit of a wind around up there at North Head. Plus I did some strength testing on Tuesday, so there is definitely some residual soreness in my legs. I only managed 5.77 km for the 20 minute effort (3:28’s), but the heart rate was within its normal zone with an average of 170 bpm (actually if anything, it was one or two beats higher than usual). So the effort was definitely there, which I guess is the main objective of this session. Despite the soreness in my legs, I’m still going to go ahead with some more specific strength training - as the testing revealed that I’m in dire need of it. So some residual soreness, especially in the beginning weeks is to be expected. So perhaps it’s one step back initially for two or three steps forward in a month or two (a good long term investment). I’ll rest up now until Saturday - the first race of the season. I’m actually looking forward to it - I’m not expecting much, so am not feeling any pressure whatsoever. I just need to get it done to set a benchmark for the rest for the season.

Wednesday - 20km recovery + strides

I actually felt half decent this morning - unusual for a Wednesday. Like Monday, I had about a kilometer of company with Erika early on, then solo for the remainder. Just stuck to the usual Wednesday loop. 4:46’s at 121 bpm followed by some strides.

Tuesday - Quarters

Up nice and early for a short sharp session of quarters up at North Head. I thought I was going to be solo, but Ruth showed up which I was incredibly grateful for. Yet another hot and humid morning, this time with a moderate northerly wind which made the second half of the session slower than usual. Slightly slower than last time (New Year’s Day), finishing with 16:06 holding 3:21’s at 165 bpm. Slightly disappointed with that, but I guess it’s not too bad considering the conditions and where I am currently at. A nice and easy slow and long cool-down for another lap of North Head then down back home via Bower St and Shelly Beach for about 17 km all up.

Monday - 15km recovery + strides

Out for a very easy Shelly-Fairlight loop this morning, bumping into Erika for some brief company early on. Felt much better as the run progressed. Finished with 4:44’s at 121 bpm, followed by some strides.

Sunday - 30 km

Almost identical to yesterday, relentless conditions once again this morning. Knowing this would be the case, I decided to leave home just before 6 am to avoid the worst of it. I was so grateful for my heart rate monitor today, as it ensured that I didn’t go out too hard - which was particularly important for the first 10 km where I otherwise would have pushed harder. The final 20 km was more or less just a battle of survival, simply wanting to get home and jump into the ocean. I got back in 2:00:07 holding 4:00’s at 152 bpm. Better than I had anticipated in those conditions, so I’ll take that. I was absolutely drenched and thankful I didn’t leave a minute later. The ocean was amazing afterwards, exactly what I needed.

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

Extremely tough conditions, but once again another stunning morning. Glad I was out early to get it done. I put less pressure on myself this morning to run a fast time given the heat and humidity, so just went on feel and really listened to my body. Solo for my most dreaded session, I felt I started somewhat more conservatively than usual. But, no matter what, this session turns into survival mode from about the halfway mark onwards with the goal shifting to simply completing all ten reps (it’s always so tempting to stop at eight). I got through it (as always), and only fractionally slower than last time in 31:25 - a solid effort given the conditions. Even better, I averaged 171 bpm, the highest I’ve held for this session (and any session come to think of it). And, I finally solved the mystery as to why I have been running this session so much slower compared to three years ago - it turns out I was turning around about 10-20 m earlier to start each rep in the past, which might no sound like much, but if you double that and times it by ten, it certainly adds up. A nice cool-down (‘cool’ is not the correct term) via Little Manly back along the beachfront dodging surf carnival competitors for just over 17 km all up.

Thursday - 16 km with middle 20’ at threshold

I struggled a bit this morning with the humidity and a moderate southerly wind. I met Ben and Sam at North Head, the former using it as an easy 8 km recovery run. Sam kept me company for the first bit, which made it more enjoyable. The effort felt fairly tough this morning. We even got some rain about two thirds of the way through it. The heart rate was creeping up, especially over the final 2 km straight into the breeze, so had to really settle the pace. Finished with 5.84 km holding 3:25’s at 169 bpm. A bit disappointed with the pace, but as I mentioned, the conditions were certainly not favourable, and the most important thing was that the effort was there as indicated by the heart rate. Cruised the remaining 5 km or so for 16 km all up. Met Sam at the end, and he too felt he struggled. I guess it was just one of those days - although they do toughen you up and make you stronger.

Wednesday - 20km recovery + strides

Out for a very easy 20 km run along the usual route, thankfully bumping into Darren between 11 and 17 km to keep me company. Another very humid morning. 4:47’s at 121 bpm. Finished with some strides.

Tuesday - 5 x 1 mile (off 2’)

A great turnout for a disgustingly humid morning (otherwise stunningly beautiful conditions). Erika, Fiona, Ruth, Jody, Darren and even Macca all showing up for some 1 mile reps. They all noticed the extra 600 m when compared with the traditional 1 km reps - the upside to that is that we do less reps. I was fractionally slower than last time I did this session on Christmas Day, but overall I shouldn’t complain as Today was run in much tougher conditions so the comparison is not really valid. Splits were 5:15, 5:13, 5:23, 5:20 and 5:20 - Jody pushing me right to the end for that final rep. We all reconvened at Queenscliff SLSC for a nice and easy cool-down to Shelly Beach and return for just over 17 km all up. I’m absolutely drenched right now - time for a quick swim in the ocean.

Monday - 15km recovery + strides

I took it super easy this morning, still quite sore following a very solid weekend of running. Just stuck to the usual Shelly-Fairlight loop, holding 4:51’s at 120 bpm before finishing off with some strides.

Sunday - 30 km

Another solo long run, although the plan was to pick up Ben plus or minus a few others at the fire station for the final 10 km for a faster finish. However, that didn’t eventuate - a likely mistiming. All good though, I had a solid long run nevertheless. Not quite as quick as last week, getting home in 1:59:13 holding 3:58’s at 150 bpm. A very solid week of training where I felt like I nailed all three sessions - a rare feat that.

Saturday - 10’ effort (off 5’ jog), 8 x 1’ on / 1’ off

It was slightly cooler than expected, which was a bonus. I actually welcomed the light to moderate southerly wind - it was much appreciated after the past few days. Up to North Head for a solo speed session. The 10 minute effort was hard (as I knew it would be), but as is the common theme over this past fortnight, I really focused on my breathing and kept it under wraps for most of the effort. I was really happy to get out 3.07 km (3:15’s at 164 bpm, maxing out at 180 bpm), significantly faster than anything I’ve done in a long time (for the record, my best for this exact 10 minute effort is 3.22 km holding 3:06’s at my absolute peak at the end of 2015). An easy five minute jog before getting straight into the one minute efforts. Likewise, these were tough - the odds into a headwind and ever so slightly uphill. Distances were 310 m, 330 m, 300 m, 320 m, 290 m, 320 m, 290 m, and 320 m. I was pretty knackered by these, so I was just glad to get through these. Overall, a very encouraging session - much better than anticipated. A very slow cool-down back home for just over 17 km all up.

Thursday - 16 km with middle 20’ at threshold

It was a disgustingly steamy overcast morning, far from ideal conditions for my weekly threshold run. No other starters today, I set off from the stone arch at North Head at 6:15 am for my easy lap before jumping straight into the the 20 minute effort. Just like last Thursday, I simply focused on breathing correctly while keeping my eye on the heart rate throughout. I was very surprised to finish with 5.95 km holding 3:22’s at 169 bpm, much faster than I had anticipated in that humidity. I grinded through the remaining 5 km for 16 km all up.

Wednesday - 20km recovery + strides

A very hot morning, so I took it even easier than usual. Out along my usual Wednesday medium long run route, running into Rochie for about 500 m at around the 14 km mark. 4:48’s at 120 bpm, followed by some strides.

Tuesday - Mona fartlek

I was mentally not up for this at all this morning. In fact, if it wasn’t for Ben, I don’t think I would have done the session. Physically I was fine, I was just psyching myself out. But as always, once we started, it was all fine. I purposely held back a bit for the first three-quarters, something I’ve never done for this session. It certainly did help, with the session being more tolerable than usual. Within the pain, I did get to see a magnificent sunrise at about the 1 km mark. I was extremely relieved to simply get through the session based on where I was earlier, but even more stoked that I got out 5.98 km holding 3:21’s at 167 bpm (my best in a long long time, and so close to that elusive 6 km mark). I had a sense I was actually on good pace both at the halfway mark (I was further past the speed bump than usual) and at the 4.8 km mark (the finish line for Quarters), which I got to in just under 16 minutes (I did that session on New Years Day in 16:02). I caught up with Ben straight afterwards before a long cool-down up to Bower St where we ran into Justin and Darren. Very happy that I persisted with the session, and a big thanks to Ben.

Monday - 15km recovery + strides

A solo easy run on yet another extremely humid morning. Ran the usual Shelly-Fairlight loop at a super easy pace. 4:44’s at 122 bpm. Finished off with some strides.

Sunday - 30 km

Another Sunday, another howling southerly - even more intense than last week. I flew up to Turrimetta Headland feeling great! Then came the turn around, and my fears were confirmed as I was confronted by a wall of bricks. I really focused on my breathing today, particularly ensuring that I was I inhaling at a slower rate. I’ve been doing this all week, and it’s made a huge difference. As a result, the heart rate was higher than usual, but the level of perceived effort actually felt easier. Got home in 1:58:36 holding 3:57’s at 152 bpm. A great run for me in that wind.

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

Solo this morning, which was a bit of a surprise considering how many WhatsApp messages I got from people two weeks ago saying that they’d be there for the next infamous hill repeats. Another muggy morning, but not unusual for this time of the year. I was a bit slower overall than I’d hoped for, finishing in 31:21. The positives are that the heart rate averaged 169 bpm, so it definitely wasn’t a lack of effort on my behalf. Potentially just the conditions, and perhaps going out slightly harder than usual. Oh well, I’ve had some great sessions this week (especially Tuesday), so it’s not that big a deal. Besides, it wasn’t that bad anyway. Glad to get it over and done with for another fortnight at least. A nice and slow cool-down back along the beachfront for 17 km all up.

Thursday - 16 km with middle 20’ at threshold

I met Erika and Ben up at North Head for the weekly threshold session. Another humid morning, although we were somewhat cooled for half of each lap as we ran into a mild-to-moderate southerly wind. I definitely felt better once I started the 20 minute effort, and today I just really focused on getting my breathing under control. I managed to do this, feeling strong and controlled for the entire effort. As usual, I had to hold the intensity back over the last two kilometres in order to keep the heart rate in the correct zone, finishing with 5.95 km holding 3:22’s at 169 bpm. A solid effort that. Ran the remaining five kilometres for 16 km all up.

Wednesday - 20km recovery + strides

I kept the pace super easy today, feeling the effects of yesterday’s 1 km reps. Another extremely humid morning for my run out to Queenscliff, Shelly Beach, Fairlight, back to Shelly Beach, back to Queenscliff, back to Shelly Beach for a third time before finishing at North Steyne. Held 4:44’s at 123 bpm before finishing with some strides.

Tuesday - 8 x 1 km (off 1’)

A solid turnout on an extremely humid morning with Tim, Jody, Fiona and Ben joining myself for some 1 km reps. I was feeling pretty ordinary in the warm-up, and not too sure whether I would’ve gone through with the session if no one else had shown up. I’m glad they did, as I had a really good session (far better than anticipated). Jody ran the reps with one minute rest with me (the others ran them off a 5 minute cycle). Reps were 3:11, 3:14, 3:15, 3:16, 3:17, 3:20, 3:20 and 3:19 (averaging 3:16.5). A big session PB, having not previously gone under a 3:20 average, so very happy with that - even more so given the humidity. A nice and easy cool-down to Shelly Beach and back bumping into Justin for just over 17 km all up.

Monday - 15km recovery + strides

I felt pretty ordinary this morning, but I must say that I’m now glad that I went out there and got it done. I bumped into Erika very early on, so had some company for a few minutes, before catching Sam at the 5 km mark, meaning that I had some good company until the end. Really felt much better from about the 9 km mark onwards. Finished with 4:42’s at 120 bpm, followed by some strides.

Sunday - 30 km

A nice drop in temperature was counteracted by a very strong southerly (31 km/hr to be exact), making the second half of the run horrible. Other than that, I felt quite good. Out to Shelly Beach and then out to Turrimetta Headland and back along the hilly coastal route. The GPS was really under-reading this morning, finishing about 150 m past the usual mark in 2:00:28 holding 4:01’s at 148 bpm. I’d say it was more like two hours flat at bang on four minute kilometres. Doesn’t matter, a good run to get in during tough conditions can only make you stronger.

Saturday - 5 x 1200 m (off 3’)

A solo speed session on a very warm morning, the one saving grace was that the humidity was slightly lower than usual. Starting outside Manly LSC, I ran the reps up and down the beachfront in the bike lane. A moderate northeasterly made the odd reps tougher, and given that I completed an odd number of reps, this slowed the average pace down a bit. Doesn’t matter, as it’s still good training nonetheless. Splits were 3:51, 3:54, 3:59, 3:55 and 4:04 - that final one bringing the average rep pace down a bit. Nothing spectacular, but hard to read too much into the times given the conditions (which were beautiful, just bloody hot). I did manage to max the heart rate out at 181 bpm, a new PB for me. A slow cool-down bumping into Justin for a bit, finishing with just over 17 km all up.

Thursday - 16 km with middle 20’ at threshold

A great turnout this morning with Tim x 2, Erika, Sam, Ben, and Macca showing up for the largest threshold session yet. Very sticky conditions which simple deteriorated as we went. The twenty minute effort was simply run on feel and heart rate, finishing with 5.89 km holding 3:24’s at 168 bpm. Not my fastest, but solid enough in those conditions. Ran the remaining lap and a half to finish with 16 km all up. Everyone was absolutely drenched at the end.

Wednesday - 20km recovery + strides

A solo medium long run on a very hot and humid morning. I kept the pace very easy and relaxed as I ran along the usual Shelly-Fairlight loop and back to Shelly Beach once again. 4:40’s at 124 bpm, finishing with some strides.

Tuesday - Quarters

I was joined by Paul and Tim (a good old friend from primary school) on a hot, steamy and extremely humid New Years morning. After bypassing a few drunks on the warm-up up to North Head, we got going not long after 6:30 am. This session is brutal, and today was no different. The one advantage is that it’s the shortest session on the program, so in that respect we minimised the duration of time working out in those conditions. I was actually quite happy to get across the line in 16:01 holding 3:20’s at 166 bpm (maxing out at 179). A full seven seconds quicker than last time, and in much harsher conditions. Tim and Paul both ran well, although the former had some stomach issues towards the end. A very long and slow cool-down for another lap of North Head before a lap of the beachfront where we were joined by a Bondi triathlete named Brendon. A great way to start the new year, so glad I’m a runner and not hung over like a lot of people today. Time for a swim.