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.