Tuesday session - Mona Fartlek

The last proper session pre-Gold Coast Half Marathon. Tossing up in my head during the warm up to North Head as to whether or not I should go all out? I was actually feeling great, and remembered giving 110% during the same session in the lead up to the SMH Half Marathon six weeks earlier, and that turned out fantastic. So the decision was made! All or nothing! It was about halfway through the session that I was about to pull the pin, as I didn't really feel like I was pushing myself effort-wise and the pace felt slow (that's what change in technique will do), however, looked at my distance on the GPS at the 10 minute mark to see that I was in fact about 10m shy of where I was last week. I dug deep for the next two one minute efforts, before holding on for the last 30 and 15 second repeats, finishing with 6.16km for the 20 minute session. Didn't see that coming, but stoked nonetheless. It's always great for the confidence to get out a quick last session like that in the lead up to a big race - even more so when you are about to back up the week after for another race. Ran home for a 17km session all up. Now the taper properly begins (again, not something that I look forward to - but no doubt come Sunday I will be glad to have done so).

Monday morning run - 15km steady

Another nice morning to be out running along the beach front. 15km steady, averaging about 19 minutes for each 5km lap. Felt pretty good this morning, one more solid session of training to go tomorrow, then easy days ahead in the lead up to Sunday.

Sunday Long Run (well, relatively speaking) - 24km

The taper begins. 6km shorter than my traditional 30km Sunday run, cutting out the Shelly Beach extension at the beginning and turning around at North Narrabeen SLSC instead of Turimetta Headland. Felt pretty good again this morning (thanks to a good healthy dinner with Hoey last night), but was conscious not to go all out - finding myself having to pull back the pace a few times when my mind started wondering off (as it does on the long run)! Got home in around 94 minutes, so sub-4:00 min/km pace. Normal training planned both Monday and Tuesday, then really backing off the km's from Wednesday onwards. I hate it!

Saturday session - 5km TT at Centennial Park

Back with squad this morning, and after the issues with the Queens Park loop last week, we were back to the traditional flat 1km loop at Moore Park. 6km time trial was the planned session today, but a few were doing modified distances with the Gold Coast looming a week away. Mindset was for a 6km, but went out really fast (just over 3 minute km's for the first 2-3km), and decided at the start of the fourth lap to really dig deep and finish at 5, as I was on for a solid PB at that stage. Crossed the line in 15:42, which I was pretty happy with - especially given the amount of dew on the grass, making for a heavy and slower run than usual. Did a lap of the white fence and a few laps of McKay Oval for roughly a 16km session all up. I will officially start tapering from tomorrow onwards (well, Monday and Tuesday will be normal), with a 24km instead of 30km long run. I hate tapering, especially when I feel like I have hit good form again - I just want to run hard!!!

Friday run - 10km recovery

Easy Friday run of 10km, two laps of the Queenscliff to Shelly Beach & return loop. No watch, no idea of pace, but assuming it would have been slightly over 4:00 min/km. Felt sore from arguably my most solid week of training ever! Although, as usual and desirable for a recovery run, felt better at the end than when I started - a good sign.

Thursday session - Deek's Quarters

Another golden session this morning! The subtle change in running technique has made the absolute world of difference, as again I was able to run another PB for the session, finishing the 4.8km of efforts in 15:21 - a whole 7 seconds faster than before. Similarly to Tuesday, effort-wise it felt relatively easier (still bloody hard though)! Really happy with all my sessions this week thus far, which is always encouraging in the lead up to two big back-to-back races - the Gold Coast Half Marathon & Sydney Harbour 10km (which I still have to enter for)! 9.2km cool down back home for a 17km run all up.

Wednesday medium long run (20km)

4 laps steady on the Queenscliff to Shelly Beach and return loop. Probably ran slightly too fast, getting the job done in around 75 minutes (I don't wear a watch other than during my hard sessions, but get the time upon returning home). Highlights were seeing a number of my clients out running, and high-fiving Tom on his bike riding to work. Another balmy winter's day. It's true what they say, Sydney has two seasons - summer and spring.