Tuesday - 2 sets of 6 x 2:30 minutes (off 30”) (2 mins between sets) (deep water running) + 30 minutes easy run

The water temperature continues to drop, luckily I was saved by the warmer than usual outside temperature thanks to the cloud cover. I feel really good today, which was reflected in the quality of the session - then confirmed by looking at my heart rate monitor data post-session. As I said last week, today’s session feels relatively short (it’s not at all) after slogging through Saturday’s and more recently Monday’s efforts. Put the shoes on post deep water run for another easy 30 minute jog around Manly. Felt better today, kept the heart rate slightly lower (still higher than usual, not surprising given that I’ve just done a hard workout in the water, and I’m running in a wetsuit) and the overall pace was slightly faster. Really looking forward to trying a run fresh tomorrow morning to see how it goes.

Monday - 3 sets of 9 x 90 seconds (off 30”) (2 mins between sets) (deep water running) + 30 minutes easy run

The equal biggest deep water running session I’ve done. All up, 27 x 90 second efforts! That’s right, 27! Slightly intimidating, pacing was absolutely key (as so often is the case lately in these deep water running sessions given their progressive nature). Got through it, in the end just focusing solely on one rep at a time without even thinking of the following rep. Looking at the heart rate post-session, I’d have to say that that was the best session I’ve had in the water over the last 8 weeks! Outside air temperature was warm, but water was cold! Didn’t take long to warm-up though. Then the fun part - instead of swimming 15 lengths, I put the shoes on and ran very slow and easy for 30 minutes. I really had to put the brakes on massively as the heart rate was higher than usual given I’d just done a massive deep water running session. I got over the slowness of the pace after a few minutes and simply focused on enjoying the serenity and the fact that I can run pain free. The plus side of running instead of swimming post deep water run is that I’m not frozen by the time I get home. All up, a great way to start the week - but not enough time to digest all the sport from overnight! Two World Cup matches (a bit of a shock result in the former game), a Formula 1 race in Austria (couldn’t resist not looking up the result) and a MotoGP in The Netherlands (I don’t know the result yet, and am very much looking forward to watching it).

Sunday - 2 hours (deep water running)

Thank god I got through that! That was the coldest deep water run I’ve had yet, my feet going numb towards the end. That coupled with the fact that I just wanted to be on the land running meant that the two hours were a real drag. Got through it in the end, cycling back home shivering then having the longest hot shower I can remember. I’d planned to go for a 20 minute run (on the land) straight afterwards, but I might postpone that to later on today when I’ve finally warmed up. On a positive note, I managed 10 minutes yesterday afternoon feeling great! Exciting times ahead!

Saturday - 8 x 5 minutes (off 1 minute), 10 x 45 seconds (off 15 seconds) (deep water running)

Another behemoth of a session this morning, as is always the case on Saturday. Absolutely stunning, although very cold conditions this morning. Not a cloud in the sky, not a breath of wind, the water was crystal clear, and the moon was full and glowing (I’m starting to sound like a poet). Got through the five minute efforts in one piece (these are a real grind mentally), then forgot how brutal those final 10 x 45 seconds efforts were. Finished off with a very slow and easy 15 lengths. Today marks eight weeks since my stress fracture, and I plan to celebrate by going for a 10 minute run later this afternoon.

Thursday - 1, 2, 3, 4, 5, 4, 3, 2, 1 (off 1 minute) (deep water running)

Another Thursday, another pyramid set. The overnight rain meant it was actually fairly warm this morning. Without a breath of wind, conditions were perfect (despite seeing lightning out to see early on). It’s funny how this session now feels relatively short - it’s still a solid set, but it’s more just a reflection of how big some of the other sessions have grown. Finished off with 15 lengths of the sharknets. Very much looking forward to a much needed sleep in tomorrow!

Wednesday - 90 minutes steady (deep water running)

The cloud cover meant a warmer morning, although the water felt colder than usual. Out for my usual midweek medium long session. Great conditions in the water, although a very strong current pushing me southbound meant that I had to get out and run (yes, run the full 100m barefoot on the sand with absolutely no pain) back to the northern end and get back out there. I’m not sure the heart rate monitor coped to well with that mild excursion into a jog, but I was more than happy with the lack of symptoms. So close now!

Tuesday - 2 sets of 6 x 2:30 minutes (off 30”) (2 mins between sets) (deep water running)

I know how far I’ve come considering that this session now feels relatively short. It’s still tough as ever though. Out early on yet another glorious, but very cold morning. Once again, I was really able to focus and push each effort, resulting in another solid and satisfying session. Finished off with 15 very slow lengths. My fingers and toes are slowly regaining some feeling now.