Wednesday - 20km recovery + strides

A very hot morning, so I took it even easier than usual. Out along my usual Wednesday medium long run route, running into Rochie for about 500 m at around the 14 km mark. 4:48’s at 120 bpm, followed by some strides.

Tuesday - Mona fartlek

I was mentally not up for this at all this morning. In fact, if it wasn’t for Ben, I don’t think I would have done the session. Physically I was fine, I was just psyching myself out. But as always, once we started, it was all fine. I purposely held back a bit for the first three-quarters, something I’ve never done for this session. It certainly did help, with the session being more tolerable than usual. Within the pain, I did get to see a magnificent sunrise at about the 1 km mark. I was extremely relieved to simply get through the session based on where I was earlier, but even more stoked that I got out 5.98 km holding 3:21’s at 167 bpm (my best in a long long time, and so close to that elusive 6 km mark). I had a sense I was actually on good pace both at the halfway mark (I was further past the speed bump than usual) and at the 4.8 km mark (the finish line for Quarters), which I got to in just under 16 minutes (I did that session on New Years Day in 16:02). I caught up with Ben straight afterwards before a long cool-down up to Bower St where we ran into Justin and Darren. Very happy that I persisted with the session, and a big thanks to Ben.

Monday - 15km recovery + strides

A solo easy run on yet another extremely humid morning. Ran the usual Shelly-Fairlight loop at a super easy pace. 4:44’s at 122 bpm. Finished off with some strides.

Sunday - 30 km

Another Sunday, another howling southerly - even more intense than last week. I flew up to Turrimetta Headland feeling great! Then came the turn around, and my fears were confirmed as I was confronted by a wall of bricks. I really focused on my breathing today, particularly ensuring that I was I inhaling at a slower rate. I’ve been doing this all week, and it’s made a huge difference. As a result, the heart rate was higher than usual, but the level of perceived effort actually felt easier. Got home in 1:58:36 holding 3:57’s at 152 bpm. A great run for me in that wind.

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

Solo this morning, which was a bit of a surprise considering how many WhatsApp messages I got from people two weeks ago saying that they’d be there for the next infamous hill repeats. Another muggy morning, but not unusual for this time of the year. I was a bit slower overall than I’d hoped for, finishing in 31:21. The positives are that the heart rate averaged 169 bpm, so it definitely wasn’t a lack of effort on my behalf. Potentially just the conditions, and perhaps going out slightly harder than usual. Oh well, I’ve had some great sessions this week (especially Tuesday), so it’s not that big a deal. Besides, it wasn’t that bad anyway. Glad to get it over and done with for another fortnight at least. A nice and slow cool-down back along the beachfront for 17 km all up.

Thursday - 16 km with middle 20’ at threshold

I met Erika and Ben up at North Head for the weekly threshold session. Another humid morning, although we were somewhat cooled for half of each lap as we ran into a mild-to-moderate southerly wind. I definitely felt better once I started the 20 minute effort, and today I just really focused on getting my breathing under control. I managed to do this, feeling strong and controlled for the entire effort. As usual, I had to hold the intensity back over the last two kilometres in order to keep the heart rate in the correct zone, finishing with 5.95 km holding 3:22’s at 169 bpm. A solid effort that. Ran the remaining five kilometres for 16 km all up.

Wednesday - 20km recovery + strides

I kept the pace super easy today, feeling the effects of yesterday’s 1 km reps. Another extremely humid morning for my run out to Queenscliff, Shelly Beach, Fairlight, back to Shelly Beach, back to Queenscliff, back to Shelly Beach for a third time before finishing at North Steyne. Held 4:44’s at 123 bpm before finishing with some strides.