Saturday - 8 x 5 minutes (off 1 minute), 10 x 45 seconds (off 15 seconds) (deep water running) + 30 minute run

I felt amazingly good this morning, so made the most of it. After resisting the temptation to ditch the deep water running althogether and just run, I forced myself to stick to my original plan by forcing myself into the water. Part of it was probably driven by the dread I feel prior to this massive session. But a glorious morning and slightly warmer water temperatures ensured that I made the correct decision. As usual, I got through each of the five minute efforts by focusing on each one in isolation, counting to 300. Then the focus shifted towards the short but horrible 45 second efforts with the world’s briefest recovery of 15 seconds. These are torture at the best of times, let alone after 8 x 5 minute efforts. Got out, put my shoes on and decided to push the pace a bit more today, kind of ignoring the heart rate in an attempt to regain that feel of running strong once again. And it worked! I felt like a runner once again (after feeling like a plodder for the past week). Managed to get an extra kilometer in over 30 minutes, finishing with 6.66km at 4:31’s. Still a way to go, but a substantial improvement since last week. Looking forward to staying dry tomorrow by running only.

Thursday - 1, 2, 3, 4, 5, 4, 3, 2, 1 (off 1 minute) (deep water running) + 30 minutes easy run

A very welcome return to what felt like spring this morning! A balmy 12 degrees (even the water felt slightly warmer) and not a breath of wind, I was treated to ‘world record conditions’ out in Manly Cove this morning. It was a bit disheartening initially having gone from running for 90 minutes yesterday back into the water this morning, but the reasoning is to simply maintain some intensity while I ease my way back onto the land. Other than a bit a soreness post-yesterday, I was otherwise pretty good. Got through the pyramid set unscathed, feeling good. Followed it up with another 30 minute easy run. Had to really back off the pace towards the end to keep the heart rate low - it certainly felt easy and slow. Rest day tomorrow before starting all over again on Saturday.

Tuesday - 2 sets of 6 x 2:30 minutes (off 30”) (2 mins between sets) (deep water running) + 30 minutes easy run

The water temperature continues to drop, luckily I was saved by the warmer than usual outside temperature thanks to the cloud cover. I feel really good today, which was reflected in the quality of the session - then confirmed by looking at my heart rate monitor data post-session. As I said last week, today’s session feels relatively short (it’s not at all) after slogging through Saturday’s and more recently Monday’s efforts. Put the shoes on post deep water run for another easy 30 minute jog around Manly. Felt better today, kept the heart rate slightly lower (still higher than usual, not surprising given that I’ve just done a hard workout in the water, and I’m running in a wetsuit) and the overall pace was slightly faster. Really looking forward to trying a run fresh tomorrow morning to see how it goes.

Monday - 3 sets of 9 x 90 seconds (off 30”) (2 mins between sets) (deep water running) + 30 minutes easy run

The equal biggest deep water running session I’ve done. All up, 27 x 90 second efforts! That’s right, 27! Slightly intimidating, pacing was absolutely key (as so often is the case lately in these deep water running sessions given their progressive nature). Got through it, in the end just focusing solely on one rep at a time without even thinking of the following rep. Looking at the heart rate post-session, I’d have to say that that was the best session I’ve had in the water over the last 8 weeks! Outside air temperature was warm, but water was cold! Didn’t take long to warm-up though. Then the fun part - instead of swimming 15 lengths, I put the shoes on and ran very slow and easy for 30 minutes. I really had to put the brakes on massively as the heart rate was higher than usual given I’d just done a massive deep water running session. I got over the slowness of the pace after a few minutes and simply focused on enjoying the serenity and the fact that I can run pain free. The plus side of running instead of swimming post deep water run is that I’m not frozen by the time I get home. All up, a great way to start the week - but not enough time to digest all the sport from overnight! Two World Cup matches (a bit of a shock result in the former game), a Formula 1 race in Austria (couldn’t resist not looking up the result) and a MotoGP in The Netherlands (I don’t know the result yet, and am very much looking forward to watching it).

Sunday - 2 hours (deep water running)

Thank god I got through that! That was the coldest deep water run I’ve had yet, my feet going numb towards the end. That coupled with the fact that I just wanted to be on the land running meant that the two hours were a real drag. Got through it in the end, cycling back home shivering then having the longest hot shower I can remember. I’d planned to go for a 20 minute run (on the land) straight afterwards, but I might postpone that to later on today when I’ve finally warmed up. On a positive note, I managed 10 minutes yesterday afternoon feeling great! Exciting times ahead!

Saturday - 8 x 5 minutes (off 1 minute), 10 x 45 seconds (off 15 seconds) (deep water running)

Another behemoth of a session this morning, as is always the case on Saturday. Absolutely stunning, although very cold conditions this morning. Not a cloud in the sky, not a breath of wind, the water was crystal clear, and the moon was full and glowing (I’m starting to sound like a poet). Got through the five minute efforts in one piece (these are a real grind mentally), then forgot how brutal those final 10 x 45 seconds efforts were. Finished off with a very slow and easy 15 lengths. Today marks eight weeks since my stress fracture, and I plan to celebrate by going for a 10 minute run later this afternoon.

Thursday - 1, 2, 3, 4, 5, 4, 3, 2, 1 (off 1 minute) (deep water running)

Another Thursday, another pyramid set. The overnight rain meant it was actually fairly warm this morning. Without a breath of wind, conditions were perfect (despite seeing lightning out to see early on). It’s funny how this session now feels relatively short - it’s still a solid set, but it’s more just a reflection of how big some of the other sessions have grown. Finished off with 15 lengths of the sharknets. Very much looking forward to a much needed sleep in tomorrow!

Wednesday - 90 minutes steady (deep water running)

The cloud cover meant a warmer morning, although the water felt colder than usual. Out for my usual midweek medium long session. Great conditions in the water, although a very strong current pushing me southbound meant that I had to get out and run (yes, run the full 100m barefoot on the sand with absolutely no pain) back to the northern end and get back out there. I’m not sure the heart rate monitor coped to well with that mild excursion into a jog, but I was more than happy with the lack of symptoms. So close now!

Tuesday - 2 sets of 6 x 2:30 minutes (off 30”) (2 mins between sets) (deep water running)

I know how far I’ve come considering that this session now feels relatively short. It’s still tough as ever though. Out early on yet another glorious, but very cold morning. Once again, I was really able to focus and push each effort, resulting in another solid and satisfying session. Finished off with 15 very slow lengths. My fingers and toes are slowly regaining some feeling now.

Monday - 3 sets of 8 x 90 seconds (off 30”) (2 mins between sets) (deep water running)

The ever increasing duration of Monday morning’s session is closely bringing it in line with Saturday’s monster session. 24 one and a half minute efforts this morning, which is a lot! Felt good on what was yet again another magical, but very cold morning. I was able to once really focus and push each effort with a good, solid intensity. All up, a great session. Finished off with my usual lengths, although I think I might have lost count and swam 17 instead of 15 laps. Oh well, worse things can certainly happen.

Sunday - 2 hours (deep water running)

Up and out earlier than usual this morning, getting into the water at 5:43am. And it was cold! A beautiful day, but a cool southwesterly wind, along with what felt like a drop in water temperature was great psychological conditioning. In saying that, the two hours flew by, and I felt great. The heart rate was a bit lower today, but I think that is simply due to the colder water, as intensity-wise it felt the same as any other Sunday. Warmed up with a nice coffee at Manly Wine (yes, despite the name, the coffee there is fantastic) with my good friend Kris. 7 weeks post-injury, and absolutely no pain when I palpate my second metatarsal for the first time this morning. I’m going to be extra conservative and give it another week before I attempt to run again, giving myself a full 8 weeks.

Saturday - 8 x 5 minutes (off 1 minute), 10 x 45 seconds (off 15 seconds) (deep water running)

My biggest session yet, and I felt really good! Great conditions, despite the chill in the air, with no wind and not a cloud in the sky. Was really able to focus and push through each of the five minute efforts at a solid intensity. Got through all 8 before finishing off with 10 x 45 second efforts. These were quite brutal, more so because of the minuscule 15 seconds of recovery between reps! Maxed out the heart rate at 176 bpm, which is pretty close to my maximum when running, so I can’t say that I didn’t push the intensity this morning. Followed this with a very nice and easy 15 lengths. Happy Saturday!

Thursday - 1, 2, 3, 4, 5, 4, 3, 2, 1 (off 1 minute) (deep water running)

My beloved Thursday pyramid session returned today with an extra 5 minute effort right in the middle. Much nicer conditions this morning, although the water was a bit dirty in patches following the downpour over the last three days. A bit cooler in the water as well. At least the 15 lengths after the deep water running were much more pleasurable without a massive amount of sidechop. Sleep in tomorrow!

Wednesday - 90 minutes steady (deep water running)

Slightly better conditions this morning, although the current within Manly Cove was crazy this morning - pulling me very quickly towards the southern corner. Nothing else to exciting to report, other than another session ticked off. Won’t be long now!

Tuesday - 2 sets of 6 x 2:30 minutes (off 30”) (2 mins between sets) (deep water running)

I’m not sure whether you’d call that dedication or stupidity this morning. I’d like to think that it was the former, while I’m sure others will argue it was the latter (yes, the latter did cross my mind as well more than once this morning). I didn’t think the conditions could’ve been worse than yesterday - so then Tuesday decided it would outdo Monday by throwing in some rain and intermittent electrical activity. The latter ensured that I delayed the session by about 5 minutes, but once out in the water, it was really only my head that was exposed to the elements - the water once again remaining warmer than usual. Although the wind chop does impact the quality of the session somewhat, I simply did my best to focus and push through it. That I did, grinding through the two and a half minute efforts - all 12 of them! Felt good, just like yesterday. Then it was time for 15 horrible lengths in sidechop, a bit of lightning, pouring rain, and everything else that you could imagine to make my session hell! Glad to get through it in the end, and looking at the forecast, that’s supposed to be the worst of it. Got the heater cranked up and am rugged up to the max now!

Monday - 3 sets of 7 x 90 seconds (off 30”) (2 mins between sets) (deep water running)

Absolutely horrible conditions out there this morning - windy and choppy out there in Manly Cove, although the plus sign was the southwesterly winds meant the water temperature was slightly warmer. Quite a big session this morning, and as always, it was all about pacing. Tricky conditions meant that I was trying to avoid taking and swallowing too much water from the chop (yes, it was that bad)! But other than that, I felt great and powered through the session. Then came the horrible 15 lengths of the sharknets - the odds were ok, the evens were straight into the side chop. To make matters worse, my googles kept fogging up, meaning I pretty much had to stop at the end of each lap to clear them. As always, glad to stuck it out and got through it. Rugged up now with the heaters cranked up!

Sunday - 2 hours (deep water running)

Two long hours treading water in a cool but stunning Manly Cove this morning, the highlight being seeing and shouting out to Ben and Justin while they were on their morning run. As usual, I managed to witness the ferries dock and leave every half an hour or so. Held a fairly consistent level of effort, pretty much identical to last Sunday. Six weeks down!

Saturday - 8 x 5 minutes (off 1 minute), 5 x 45 seconds (off 15 seconds) (deep water running)

Another Saturday, another massive session. Same as last week, with the addition of some 45 second efforts at the end. The length of the session itself makes it more akin to a threshold session - doing 44 minutes worth of efforts will do that. It’s all about pacing, making sure not to go out too hard too early on. Another absolutely stunning morning - no wind, not a cloud in the sky, although cold - both in and out of the water. My face actually felt numb once I started the 15 lengths post deep water running. Today marks exactly six weeks since my injury, and the symptoms have improved markedly since. Looking forward to an easy test run sometime in the next few days.

Thursday - 1, 2, 3, 4, 4, 3, 2, 1 (off 1 minute) (deep water running)

Once again, another glorious morning - although the water is starting to cool down after an unseasonably warm spell. Same session as the previous two Thursday’s, so I knew what I was in for. Shorter with a slightly more generous recovery between efforts allows me to push the efforts even harder. Very happy to see that I maxed out my heart rate at 174 bpm today - didn’t know that was possible when deep water running. Finished off as usual with 15 lengths. Rest day tomorrow!

Wednesday - 90 minutes steady (deep water running)

An even more stunning morning today, although due to my recent relocation from Manly Beach to Manly Cove, I’m unable to observe the sun rising over the horizon. Still not a bad backdrop looking into Sydney Harbiur though, watching The Collaroy, The Queenscliff, The Narrabeen, and then The Collaroy ferries come and go while I remained stationary deep water running 90 minutes. In other good news, I jogged about 10 strides on the firm sand (barefoot) before entering the water with no pain! The plan is to hold out until next week before a very small test jog, giving me just over six weeks. Looking forward to it!