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.