Wednesday - 20km + strides

The pace was very slow this morning, for the first 8km at least. I'm not used to the quicker turn around time between runs, plus yesterday was quite a massive session. I met Ben just near the pool, before we ran into Justin at Queenscliff. Just did the normal Shelly-Fairlight loop. Stuck to around 4:45's for the first 8km, but then suddenly started to warm-up, so ran out the front for the remainder of the run. Back to Shelly, the lagoon, then Shelly (again) and home for 20km in 4:35's. Finished with some strides.

Tuesday HuRTS - 45 minutes continuous (20' fartlek, 5' jog, 20' tempo)

I can't believe that I waited to long to do this! Finally got around to joining the HuRTS squad in the city for a lunchtime session. Absolutely loved it, so much better than training solo. I didn't realise how big the squad was, a massive turnout. Parked at Neutral Bay (where I got a left front puncture), jogged over the bridge and got to St. Mary's Catherdral ridiculously early (just before midday - didn't realise that I could get there that quickly). Waited around for 25 minutes before the others turned up. It was a long session, so the key was not to go out too hard early on. So I just stuck with Barts for the first half, feeling really comfortable throughout. Andy and Toby weren't too far behind. 22.5 minutes took us to halfway around Barangaroo. Turned around, jogged easy for the remaining 2.5 minutes before getting straight into the 20 minute tempo. Felt good for the first 10 minutes, sharing the work with Barts. Then literally a few seconds later my breathing become laboured, and I was starting to fade. Kept it together (just) for the final 10 minutes, with Andy coming past in the final 3 minutes as we headed back uphill towards the start. I think the tempo averaged 3:27 pace (the last kilometer really dropped that back), with around 3:33 pace for the full session (12.67km). As I have others to run with now, I'm not too concerned about paces - it's all about simply trying to stay with them. A 5km warm-up and cool-down made for a solid session (just under 23km all up). I'm a bit annoyed that I can't make it this coming Thursday, but will aim for twice a week from now on.

Monday - 15km + strides

I felt surprisingly very good this morning! Out for a solo run around Manly, just the usual Monday morning route. 15km in 4;15's, probably too quick but I didn't really feel it. Finished with some strides. HuRTS tomorrow!

Sunday - 30km

I finally had some company for my long run this week. I met Ben and Erika at the pool at 6:15am (Ben had already run 21km by this stage), and headed towards Dee Why nice and easily. Picked up Toby at Mt Dee Why not long before Ben and Erika turned back. Toby and I did a reverse loop of the lake, plus a bit extra due to a needed bathroom stop for the former. Didn't go around the caravan park, conscious that I was already going to get to the 30km mark well before home. Ended up finishing at the start of Nolan's, so walked the final 2km or so back home. Another cracking day, 4:22's.

Saturday - Parkrun

Well that was much better today! I met Darren and Ben at the pool at 6:15am for a very easy 5km warm-up to Curl Curl. Felt completely relaxed and quite good. We got there about 20 minutes early, so just kept my jacket on and walked around. Didn't even bother with strides this morning. The gun went and the plan was just to stay with Ben, knowing that he would be either a sub or right on 17 minutes. So I shadowed him for the first mile, and to my surprise it felt really comfortable. So took the lead at this point, and had quite a bit in reserve. Decided to push it, and before I knew it I was solo. Never had that feeling at Parkrun where I had a bit in reserve most of the way - generally it is straight into survival mode at about 3km. Got to the final stretch and just kept my head down. Crossed the line in 16:44/45, so a massive improvement of 31 seconds from last weekend. Ben finished strong right on 17 minutes, with Darren coming home in a PB of 17:12. So great runs all around. In fact, it was the first time since my sub-16 back in 2015 that I felt that I could have done some reps or efforts postrun. I didn't though! Ran back along the beachfront nice and easy for 15km all up. Don't know where today came from, but I feel like it was a mini breakthrough, just what I needed to get my confidence back again. Still a way to go, but I'm now on the right track. Really looking forward to running with the HuRTS squad on Tuesday (can't do next Thursday due to an annoying presentation). The only thing that I have changed in recent days is that I have completely reverted back to exactly what I was eating back in 2015, my best year of running. Perhaps that was the secret all along?

Friday - 10km easy

Decided to get out once again this morning, especially as I haven't done any speed work this week. 10km nice and easy along the beachfront. 4:21's. Another beautiful morning!

Thursday - 15km

No session today, just ran around Manly solo. Felt quite good! 15km in 4:13's. Will probably do Parkrun on Saturday (my current weekly speed session), before starting properly (and I mean it this time) next week.