Wednesday - 15km

Still feeling pretty flat. Just a steady North Head loop this morning. 15km in 4:13's. Looking forward to a well overdue massage later today!

Tuesday - another aborted session

I was really in two minds about starting sessions again (not a good place to be). Part of me wants to, as it has been a while. But then another part of me realises that by starting now, I run the risk of leaking far too early (want to be good from May to August 2017). Anyway, I warmed up, got to the bottom of Collins Flat. Actually did the first two hill reps, but really my mind was elsewhere. Physically I was ok (albeit slightly deconditioned from not doing much hill work). But after the second rep, I just decided that the time wasn't right so simply ran up and continued my normal North Head loop. Usually I would be extremely hard on myself for doing this, but it really didn't bother me today. I think the plan now will be to just run for fun until the end of the year, and join Scotty on Saturday's for a weekly speed session. That should be enough to keep my aerobic base solid and some speed in the legs, meaning that when I start back up January that I am not completely out of it. All up, about 16km this morning.

Monday - 15km easy + strides

Really cruised this morning. I think I made the mistake last Monday of running too hard following a solid weekend of training. Just stuck to the beachfront this morning, trying to avoid any hills (planning on doing a hills session tomorrow morning). Felt relaxed and simply enjoyed be out there. 15km in 4:31's. Strides even felt better today! Yeah Nico!!!

Sunday - 30km

A massive turn out today - 13 of us! Ran to the pool, so had done 1.8km by the time I met everyone. Just the usual loop, cutting short at the caravan park as per last week. Pace was more controlled (except for Darren, who must have thought that we were doing a fast finish). Got to North Steyne SLSC for 30km in 4:23's. A bit sore now!

Saturday - 5km tempo, 5 minute jog, 5 x 60 seconds on/off

Back to North Sydney Oval with Scotty again this morning for a session. His calf and back have been playing up a bit, so combined with myself feeling somewhat lethargic this week, we opted for a slightly less intense session. We jogged the 5.5km from his place in Cremorne to the oval, before running a 5km tempo. This felt really good, comfortable, and could have definitely pushed the pace a lot more if we both needed to. 16:45 in 3:21's. A 5 minute jog then straight into 5 x 60 seconds on/jog. Really ran controlled for the first four, but then unleashed a bit for the final one, holding comfortably under 3:00 pace. About 32 minutes all up. Both held up good, feeling strong and comfortable throughout. An easy run back for just under 20km all up. A great way to start the weekend!

Thursday - 15km

Up early this morning. Feeling flatter this week compared to last week. Just the usual North Head loop today. A much appreciated break from the heat and humidity. 15km in 4:06's.

Wednesday - 15km

Planned the usual North Head loop this morning before bumping into Justin just over a kilometer into the run. Backed off the pace and cruised with him up until the 6km mark (had reached his 10km by this point). This left me solo and not enough kilometers left to justify running up to North Head. So ran around Nolan's (bypassing Tom on the way) and the golf course before finishing out the front of North Steyne. Feeling pretty flat (I reckon it's the heat), so didn't finish with strides today. 4:14's.