Monday - 15km recovery + strides

Out for a (mostly) solo easy jog along the Shelly-Fairlight loop on an extremely humid morning. Other than the conditions, I felt okay, but really kept the pace and intensity super relaxed. Bumped into Sam with just over a kilometer to go, and he even joined me for my post-run strides. 4:42’s at 122 bpm.

Sunday - 30 km

I was powered by some homecooked Venezuelan cuisine from dinner last night, which helped drag me through some very sticky and steamy conditions. Up and out along the coastal route, the highlight being seeing my mum drive past as I turned around at the top of Turrimetta Headland. Got back in a much faster than expected 1:58:12 holding 3:56’s at 149 bpm. Really happy with that given the conditions. The dip in the ocean afterwards was freezing though!

Saturday - 10 x 400 m hills (quick jog recovery)

I thought I was going to be solo today, so was pleasantly surprised to meet Paul and Sam at the bottom of Snake Hill for the most dreaded session on the program. Steamy conditions made it harder than usual, although to be honest, I was anticipating it to be worse than what it was. I just went out and grinded through the session - there’s no other way, it hurts no matter what. I was stoked to get across the line in 30:58, a good 20-30 seconds faster than the previous three attempts. Sam and Paul survived as well, so hopefully they’ll be back for more next time. A really slow and easy cool-down via Collins Beach, Little Manly, Shelly Beach and Queenscliff for just over 17 km all up. Such a great feeling ticking that session off for another fortnight.

Thursday - 16 km with middle 20’ at threshold

A great turnout this morning with Sam, Chris, Erika, Elle, Jody and Chris all showing up. We met at the Stone Arch at North Head just after 6:15 am before I ran them through the usual session of three-and-a-half laps (16 km) with the middle 20 minutes at threshold pace. Beautiful conditions, apart from the humidity (can’t do much about that). Managed to get out 5.94 km for the effort holding 3:22’s at 170 bpm, so happy with that for this time of the year. In fact, I felt really strong, and had to hold back over the last two kilometres to ensure the heart rate didn’t get too high. Jogged the remaining 5 km for 16 km all up. I think everyone enjoyed it, we were all pretty exhausted at the end.

Wednesday - 20km recovery + strides

I felt surprisingly good for a Wednesday, probably thanks to a bit more food than usual yesterday. I tested out my brand new Mizuno Wave Emperor 3’s, which felt great. Just the usual Shelly-Fairlight loop followed by another lap to Shelly Beach. 4:34’s at 123 bpm, finishing with some strides.

Tuesday - 5 x 1 mile (off 2’)

There’s nothing quite like getting up at 4:55 am on Christmas morning for some solo one mile reps along the beachfront. It was an absolutely stunning morning, and I must say that I’m so glad that I was up early to experience it. There was some talk of Sam joining me, but I gave home until 5:50 am then I was off. A mild northerly breeze meant the odds were slightly tougher and slower than the evens, but overall they were pretty consistent. Splits were 5:16, 5:13, 5:20, 5:14 and 5:21 (averaging 5:16.8, or right on 3:18 min/km pace), so very happy with that. Even better, I didn’t feel as if I killed myself, the session feeling quite manageable the entire way. A nice and easy 5.5 km cool-down along the beachfront, seeing quite a few people I knew on there way to do B&B, making me feel guilty for not joining in. I was too knackered though. Merry Christmas!

Monday - 15km recovery + strides

Joined Sam for an easy 15 km run along the usual Shelly-Fairlight loop. An absolute beautiful morning with barely any humidity. 4:34’s at 123 bpm before finishing with some strides.