Thursday - 3 x 800m, 3 x 400m (4:00 cycle)

Back to reality today - this was tough! Met Ben at Graham Reserve at 6:15am after a 5km warm-up. The plan was just to try and stay with him for as long as possible. Managed it for the first rep, but was red-lining. From then on in, I was simply in survival mode. Luckily, Ben reported that he too was spent after the third rep - although he was running strong. Just grit my teeth and simply went through the motions. It's amazing how going the extra few percent harder than Thursday completely destroyed me today. Oh well, got to start somewhere I guess. A very light and easy 6km cool-down for just over 15km all up. Tomorrow's rest day couldn't come soon enough!

Wednesday - 20km

First medium long Wednesday run for a very long time. Set the alarm for 5:45am, but woke up earlier and was out the door and running by then. I had agreed to meet Ben, Erika and Darren somewhere along the beachfront. Ran into Ben at Manly LSC, turned around and headed to Queenscliff where we  were meant to run into the Jordans. Didn't happen, so we headed back to Shelly, picking them up just before North Steyne. I felt absolutely fine the whole way - perhaps just a tiny bit of residual soreness from yesterday, but far better than anticipated. Ran with Ben back to his place in Balgowlah when I hit 12km. I really wanted to get to 20km this morning, so through in a lap of the golf course, then back for another lap of the beachfront. 20km in 4:34's. Running some 800m reps tomorrow morning with Ben - stoked I got a starter (well, I'm doing his session), as I was bracing for solo hill reps of Darley Rd. That can gladly wait!

Tuesday - 6 x 1km (off 75 seconds)

First session back, and it wasn't as disastrous as I had feared. Met Darren out the front of Manly LSC at 6am following a 5km warm-up. The plan was to simply follow him, as he is great form at the moment, 12 days until his Canberra Marathon. I was extremely apprehensive, so refused to set the pace. I've fell into that trap far too many times in an interval session, where the first few reps feel too easy so you end up pushing it, only to regret it towards the end. A nice south-westerly (after a random downpour in the warm-up) wind ensured that the odd reps were faster than the evens. Times were 3:27, 3:34, 3:29, 3:35, 3:31, and 3:36; averaging 3:32's. Felt comfortably solid - not at the limit at all, but slightly beyond the comfort zone. What it was was a massive confidence boaster - just what I needed after struggling to hold 5:10 pace just a month ago! A nice and slow 5km cooldown for around 16.5km all up. Might aim for a medium long run tomorrow, before trying to bribe someone into doing a session on Thursday (plan B might be some Raglan St hill reps - don't think I am up to Mona Fartlek or Quarters just yet).

Monday - 15km

Out solo this morning, but that only lasted for 2km before running into Macca and Darren. So turned around and joined them. Pace was nice and relaxed, and I was amazed at how well I pulled up after yesterday (in fact, I actually think that was the best I have felt in about a year the day after a long run). Just hung around the beachfront, enjoying another amazing sunrise. Macca stopped for B&B at 7am, then Darren went about 10 minutes later, leaving me solo for the final 4km. Upper the pace a bit, but still felt really good. 15km in 4:30's. The plan is to join Darren tomorrow morning for some 1km reps. Got to start somewhere I guess. I'll play it ultra conservative and simply try to stay with Darren, who is in great form at the moment.

Sunday - 1 hour 45 minutes

Met Erika, Ben, Darren and Clive at the pool for our last dark start (daylight savings ends next weekend). Picked up Tim at Dee Why. Felt great this morning, and probably set the pace a bit too fast. After the first drink stop at Narrabeen I made sure that I didn't set the pace, but Clive was keen and running well, so the pace remained the same. Started to fatigue around the academy, telling myself to just get to Pittwater Rd, Dee Why. At this stage it was only myself, Clive and Darren. Got to Dee Why and it was around 1 hour 35 minutes. So thought I'd try to get to 1 hour 40 minutes. However, this came just past the top of Mt. Dee Why, so decided to run downhill for a bit. Got past Brookvale Oval and was adamant that I was going to stop at 1 hour 45 minutes - which I did. Too risky going the extra 15 minutes, especially as the furthest I have run since January is 75 minutes (which was last Sunday). The good news is that the fitness is well and truly coming back, just need some more time in my legs for the long run to get it back to two hours - which I have no doubt I'll get to next Sunday now. 4:22's for 24.06km, so the pace was incredibly consistent. Caught the 155 home - although it may have been quicker to walk it. Sore now, but in a good way. Cracking day out there, kind of a shame I'll be spending most of it inside watching the Formula 1 (why couldn't it have been last weekend when the weather was horrible)!

95.4km for the week, according to Strava. Just shy of the 100km I predicted last Sunday. Will definitely go for triple figures next week (might be a while before I hit quadruple figures).

Saturday - 15km

Ran the North Head loop this morning solo, first time since early January. Slightly intimidated, hence why I delayed it each run this week up until today. Felt really good this morning, and in all honesty it wasn't so bad after all. In fact, the hill(s) that I noticed it most on was the one up to St. Patrick's estate. There and back is just under 14km, so once up there I ran three laps of the Fairfax Loop. 15km all up in 4:07's - the fastest (and hilliest) run I have done in a long time. I'm experimenting with some breakfast options at the moment, so am nervous as to how today's is going to turn out.

Thursday - another 15km

Met Justin at 6:15am outside North Steyne SLSC for a run along the beachfront. He is currently trying to come back from what sounds like patellar tendinopathy. The good news for him was that running didn't make it any worse. That's always a positive. Just stayed along the beachfront, Justin staying with me for the first half before heading home - leaving me solo for the final 7.5km. Didn't feel amazing when heading out this morning, but was able to run comfortably at a faster pace than yesterday when I felt amazing. 15km in 4:28's. Rest day tomorrow, then either a North Head run on Saturday or I'll join anyone if they are planning a run on Saturday. A week or two too early for ParkRun.