Tuesday - Quarters (off 3'), 5 x 200m (off 100m jog) (am) + 8km recovery (pm)

I'm just stoked that I was able to get out and complete this session. Didn't care what pace I hit, I simply wanted to prove to myself that I am mentally strong enough to push through the pain barrier again. Very breezy out there, otherwise a beautiful morning out there. To curb some anxiety, I had a slight sleep in, setting the alarm to the late hour of 6:40am. Did an easy jog up to North Head before starting at around 7:30am. Although the session is brutal, it is very short. It felt like I was constantly running into a headwind. I could also tell that I've had a patchy few weeks of training, as the high end aerobic fitness was lacking somewhat. Probably kept the floats more controlled than usual - in fact, the floats were much more consistent than the efforts. Finished the 4.8km in 16'08.9 (yes, I've included tenths of a second as it looks quicker). So just under 3:22 min/km pace - nothing special, but about where I am expected to be at the moment (so I'm happy with that). A three minute walk before adding on some 200m efforts. These got faster, starting off at 40 seconds (admittedly, the first was uphill), then getting down to the 35s. Ran these more controlled as opposed to all out (don't think I had any option really). Did a long cool-down to get in some extra kilometers - around 17km all up. Very happy that I was able to get the session done!

First double in a very long time. Took it super easy, and actually feel much better for it. Four boring laps around Randwick in 4:48's.

Monday - 15km + strides

I took it super easy yesterday (even managed a power nap in the afternoon), and ate lots and lots of food! Got a good night's sleep and felt completely refreshed this morning, even waking up before my alarm. Just did my usual loop around Manly, running it way too fast in 4:06's. But this felt extremely comfortable. Finished with some strides. Not sure what to do tomorrow. I could join Scotty and Barts for their taper session (and perhaps add two or three more reps at the end to make it more of a session for myself), I could join the HuRTS squad (which is Hills and a tempo run), or I could do my own session up at North Head tomorrow morning (I'd probably aim to do quarters). My willpower first thing in the morning (especially solo) is not great these days, and I do love training with everyone at lunchtime in the city.

Sunday - 1 hour 40 minutes

I joined Scotty and Barts in Centennial Park for a shorter, easier and flatter long run. Despite those three adjectives, it didn't feel great at all. The time seemed to really drag along, and the effort felt slightly harder than 4:30's. At least it wasn't just me who felt that way. CT and LJ joined us for a bit. All up, 1 hour 40 minutes in 4:30's. No City2Surf for me this year.

Saturday - Striders 10km, Lane Cove

I thought I would give myself a final hitout before deciding whether or not to race the City2Surf the following Sunday. Woke up not feeling great, my resting heart rate was higher than usual (strange, as I took a complete rest day on Friday). The warm-up felt terrible, but I put it down to the fact that it was absolutely freezing! The gun went and I was out the front with John Binfield, who is running amazingly well at the moment. After the first kilometer and a half, a young guy came and joined us, followed by Sean Bowes moments after. I felt comfortable. Just after Scribbly Gums we all hear some angry and loud breathing fast approaching - it was Dave Criniti, who had missed the start. We all let him go (not that we really had any other option). Then within a split second just past the four kilometer mark my legs went. That was it. I would have jogged back but I was almost there, so I simply cruised the rest of the race, not really caring who went past me and what time I ran. Got to the finish, grabbed my bag and went home. All was forgotten with a nice breakfast at The Boathouse.

Thursday - HuRTS 10 x 400m (off a 2' cycle), 4 x 150m

Decided to join the HuRTS guys again today, as I didn't feel up to the 20 minute Fartlek with Scotty & Barts. Really glad I did, as the 400's is just what I needed. Toby, Andy, Quentin and another guy joined the former two, but there was plenty of company at Rushcutters Bay for the 400's. Forgot how tough this session is - it's a lot kinder on paper than reality. I simply did my best to keep consistent, which I largely managed (although the final two reps were tough). Times were 70, 69, 70, 69, 70, 69, 70, 70, 71 and 71. Pretty knackered by the end of that. A few of us finished off with some 150m 'sprints' - more like 'strides' due to the fear of pulling something. Overall, a great short and sharp session. A massive warm-up and cool-down for just under 18km all up.

Wednesday - 20km + strides

I felt unbelievable for a Wednesday morning (usually the worst morning of the week)! Got out and ran a solo lap of North Head. Saw Darren and Richard, but they were running to Fairlight. Kept the pace nice and comfortable without ever really pushing it at all. 4:12's for the 20km, which was much faster than I thought? Finished with strides as usual.

Tuesday - 5km tempo (off 3'), 2 x 1 mile (off 2')

Really starting to feel so much better, it's like night and day compared to where I was even a week ago! Met the group at the Overseas Passenger Terminal for a 12:30pm start. The session itself was massive in volume, and I was slightly apprehensive as to whether it was actually wise to do the whole set? The 5km tempo felt nice and controlled, the five of us all sticking together holding the planned 3:25's. Pace-wise it was great. A three minute break and then straight into the mile reps. I wanted to pace these correctly, so held back with Andy and Quentin, letting Scotty and Barts do their own thing out in front. However, Andy was pushing it, dragging Quentin and I along for the ride. In all honesty, our pace was too fast - finishing the first rep in 5:02 (3:09 pace), only just behind Barts and Scotty. Felt this in the second rep, as did the other two, finishing in 5:12 (3:15 pace - which was what the first one should have been). At this stage Quentin had to go, and he convinced me to do the same (the others had two more reps to do). I was really in two minds, I was hurting but could have potentially got another rep out. But then Quentin made the case for me by reinforcing my recent fatigue issues, so the decision was really a no-brainer. So we went for a cooldown around to the Opera House before going our separate ways. Just over 18km all up including a warm-up and cool-down. Feel absolutely great now! Hopefully I can build on this over the next few weeks. 12 weeks until the Burnie 10, and I would really love to be able to get in shape and do this, it would really make what has been a very frustrating 2017 for me.