Monday - 15km easy + hill strides

Saved by Mitch Dean this morning. I had turned around at Shelly Beach on my first of three boring laps when I spotted Mitch running towards North Head. I turned around and joined him. He was running his first run over 30km in nearly a year, so appreciated the company as much as I did. A former Manly local, he new all the secret trails around North Head. I had absolutely no idea how awesome it was around there, and am now keen to do some more exploring. Headed down to Collins Flat before venturing out to the start of the Manly to Spit Trail. I turned around here and headed back to Raglan St. Gary had 4x80m hill strides with a jog recovery in place of my usual 5x100m strides. It was nice doing something different. 16km all up (including the hill strides and jog recoveries), 4:36's all up. Feeling so much better than this time last week. Really looking forward to getting out there tomorrow with the Manly Run Crew crew for my first speed session with them!

Sunday long run (30km)

Out for the early start with Tom, Barts, Tim, Justin and Craig this morning. I think I was the only one to start from scratch from the pool, the others all having run up to 5km earlier. Felt tired and sluggish this morning, as did everyone. Nevertheless, we seemed to hold a consistent 4:20ish pace the entire run. No fast finish, although we did pick it up a bit naturally after Mt. Dee Why. Funny games going on with Macca today, running in past the drink stops in an attempt to gap the main pack. Craig did the same, but at least he had an excuse (the poor guy had just run 39km yesterday, and was backing up for 34km today - the final 12km which was meant to be fast). And this should be a lesson to all you boys and girls out there - learn to run fast over shorter distances, then you won't have to do crazy runs like that. Tom pushed a bit on the last kilometer in a successful attempt to catch Macca on the run into Queenscliff. I went to go with him, but Barts held me back and gave me a lecture. He was right. Ended up with 30 on the dot at 4:21's. Averaged 135 beats per minute, so at least the heart rate is returning to its normal low rate. Will go down and grab a loaf of bread from the Brezel Bar before meeting the others at the Trobadour.

Run Crew - 1 lap tempo, 5x500m hills, 1 lap solid

First session with Run Crew. A small turnout this morning with a lot of the faster guys competing at State Championships this weekend. Nice warm-up with the squad around the white fence, followed by a few drills. Decided to hold back this session, and to totally run within myself. Did the first lap of the white fence feeling comfortable, holding a solid 3:16 pace. Quite happy with that, as I could have definitely pushed deeper. Then it was over to the hill, where we ran 5 times up with an easy jog recovery. Again, I held back, especially for the first few. Then it was another lap. I spoke to Ben and Gary and they agreed with me holding back for this last one, trying to stay with the others behind. Felt OK again, and simply ran within myself. About 3:20-21 pace for the second lap, so not bad at all. One more lap easy with the group for a cool-down. Overall, I was very impressed with the professionalism shown by both Gary and Ben, and am really looking forward to opening a new chapter in my running pathway under their guidance. Hopefully I can avoid overtraining for good now! Just shy of 20km all up. 'No' was Gary's answer to my request of going for an easy recovery run this afternoon. No arguing with the coach!

Slow & easy Friday (10km)

A nice change from yesterday's heat with a strong offshore southerly wind bringing some much needed relief. The legs initially felt heavy and sluggish, slightly concerning following yesterday's unplanned rest day. Joined Justin, Erika, Burkey and Tom for an easy 10km, kind of making up the route as we went. Felt better as the run progressed, but still not quite right. 4:47's was manageable this morning. Was kind of excited when I got home and found out that my Bluetooth on my Garmin is now working again! But the question is for how long?

Slow medium long run (20km)

Finally listened to Tom's advise and contacted Gary yesterday. So will be now be joining the Manly Crew on Tuesday's and Thursday's from now on. No more solo sessions up at North Head. I do feel that those solo runs were a massive contributing factor behind burning out. Interestingly, I am really looking forward to tomorrow's session. Massive change in mindset, as I always dread my Tuesday, Thursday and Saturday sessions (they hurt so much more when you are all alone).

Anyway, back to this morning - legs were feeling more pleasant today, still far from great though. Met with Erika, Darren, Justin and Macca. We waited for Tom, but once the clock ticked 6:06am, we were off (he said he would be there at 6:04am)! Another humid and hot day ahead, no one particularly felt like pushing any sort of pace whatsoever. We ran the North Head loop, averaging 4:50's for most of it. Got back down, ran with the others to Pittwater Rd, finishing off the final two-and-a-half solo. Ended with 4:44's, but nice and easy. No strides today, legs still need a bit of time. Although not doing a second run yesterday definitely helped!

Struggle Street Tuesday - Quarters (am)

Was way off the pace this morning. I put it down to a combination of hear/humidity, but more likely the legs still in pain from Saturday's hills. I really did go hard on Saturday, so much so that I can still feel the legs every step when walking. Started off the first rep or two feeling strong, but then it went downhill from there. Finished in a PW of 16:00. Two positives (if I can be optimistic); I didn't quit (was tempting), and I was absolutely gone at the end (so it wasn't a lack of pushing and digging deep this morning - which is usually the case when I am overtrained - in that I cannot dig deep and push hard). Long cool-down for 17km all up. A heat wave ahead this week, so I will simply try to get through the week.

Easy Monday (with strides) 15km

Out solo once again this morning. Three laps along the beachfront. Second half of the run got annoying due to the construction setup for this weekend's Australian Open of Surfing. They block off the main walkway along the beach, diverting everyone onto the bike path. That is one thing, but to make matters worse, they setup two chicane like barriers to force riders of their bikes. It doesn't work, and it becomes a shitfight simply trying to get through. First world problems. Nevertheless, the quads are still protesting after Saturday, but loosened up as the run progresses. Very humid once again. Ended up holding 4:16's. Finished with some strides. Did some yoga yesterday, so I get this morning off!