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.