Tuesday - 15km with 6 x 30 second surges

That was the best I have felt in years this morning! The whole run felt completely effortless - the 15km flew by. Added in six lots of 30 second surges throughout, similar to last Wednesday. Again, felt strong and controlled during these. And to my surprise, the last two kilometers were run at sub-3:30's. I did finish strongish, but definitely did not do so with that pace in mind - so that was a nice little surprise. Averaged 3:57's. Because I got back over 5 minutes earlier today, I now have time for a quick jump in the ocean (I think)!

Monday - 15km

Up and out the door just after 5am this morning. Stunning day! Felt great, ran the North Head loop (for a change). 4:22's.

Sunday Long Run - 30km

Great initiative by Justin today in suggesting a change in scenery. The only downside is that he wanted to run the North Head loop (which I have essentially been running each day for the past week or two). Robin was the other starter, although he was tired after racing yesterday (I honestly don't think he has recovered 100% from Melbourne yet). We met at the pool, ran to Shelly, and then to my shock, we headed up the trails to North Head (still not a fan of trails, I can't see why people get fascinated by them - each to their own I guess). We then headed up Bluefin Drive and joined onto another trail (although less technical) before coming out near the Fairfax Loop. Another silly idea followed by running down to Collins Flat then out to Fairlight. By this stage, I was well and truly trailed out. Back to Shelly (dodging the B&B swimmers - I swear they lack spatial awareness once out of the water)! Then progressively Justin then Robin peeled off, leaving me solo at the lagoon. I ran the Nolan's/golf course loop which bought me back home to just under 28km. Felt good today (must have been last night's 7 course degustation), so bumped it up to 30km (because it looks that much more impressive on Strava). My fascination with even numbers ensured that I picked up the pace slightly for the last kilometer to ensure the average pace was 4:28's. Feel absolutely fine now - well and truly recovered from that annoying bought of fatigue (it's been 6 weeks after all). While it's tempting to start some speed work again this next week, I'm going to use every bit of willpower to hold myself back and simply enjoy this base building phase. Got to remember that I don't need to be running fast until May 2017. Time for a swim and a loaf of bread!

Saturday - 20km + hill sprints

Definitely could have done a session today - had my legs and mojo back. But going to stick with the status quo for the rest of November. It's too long a season to start with intensity now (made that mistake last year when I was running at my best around Christmas time, but no races to prove it)! A slightly extended North Head loop. Kept the pace well and truly under control, but the pace was slightly quicker than anticipated. Even managed a 3:34 for the last kilometer, and this felt really controlled and comfortable. 4:09's for the 20km. Took a nice and easy walk up to Queenscliff headland where I did 6 x 10 second hill sprints, with a full two minutes recovery between. The long rest really ensured that the stimulus was neuromuscular - not cardiovascular. After four reps I started to notice it. Quite sore now actually, but in a good way. A great start to a beautiful day. Baking some homemade granola right now and about to head for a swim.

Thursday - 15km

Didnt feel as good as yesterday (unfortunately). Don't know I managed that, but at least it was slightly better than Tuesday. Changed the course today by running the Nolan's and golf course loop, followed by the Fairlight part of the MSW. 4:22's.

Wednesday - 15km with 6 x 30 second surges

What a difference a day makes. Yesterday I felt like hell, today I felt like I was on performance-enhancing drugs (not that I would know what that actually feels like). Did the usual North Head loop; was almost going to mix it up and run to Nolan's, but when you get weather like this it would be madness not to run along the coast! Just to keep some speed in my legs, decided to throw in some 30 second surges throughout the run. These felt surprisingly really good - they felt fast, in control, and in a sense - effortless. Really happy with that. Could have easily have gone much further than 15km, but I've got to stick to this current plan of maintaining my aerobic base with some easy running, without the excessive mileage. 15km in 4:13's.

Tuesday - 15km

Same as yesterday. Didn't feel as good though, a bit more of an effort to get around the North Head loop. Was initially planning to add in some strides or hill sprints at the end, but just wasn't feeling it. 15km in 4:31's.