Threshold Thursday (am) + 8km recovery (pm)

This has gone from a dreaded session to my favourite weekly run (probably because it is the second quickest run, in terms of duration)! Was joined by Matty Abel this morning, although his warm-up and cool-down were 3km instead of my 5km, so we were somewhat out of sync. Nevertheless, it's just nice to have someone else out there suffering alongside you sometimes. After feeling flat for the past week, it was nice to set a new benchmark for the 20 minute effort. As always, the watch gave unrealistic readings - but finished at the end of the third table and chair adjacent to the Mackellar sign across the road - signalling further than before. This was actually a massive relief, as I had begun to think that perhaps I was starting to spiral towards overtraining again. I think the key is to really put the brakes on during Monday, Wednesday, Friday & Sunday's runs. 16km all up, and dizzy from running about 25-6 laps of Passmore Oval anti-clockwise. Second last run of 2016.

Learnt from Tuesday NOT to run along the esplanade during the Christmas to NYE break (unless it is first thing in the morning). So ran eight laps of North Steyne SLSC to Queenscliff SLSC (just what I needed on a Thursday - more laps)! The first one or two laps were horrible and mind numbing - but things improved from there on in. It was actually quite relaxing once I got going. Saw Tom running the other direction and high-fives him (with my keys in my hand). A comfortable pace at 4:30's at 119 beats per minute.

Wednesday medium long (20km) + strides

Plan was to really take it easy this morning, which I largely adhered to. A combination of feeling somewhat flat for the past half week, along with a progressive trend of increasing the pace of my easy runs led to this decision. Good day for it, especially after finally attempting the Coogee to Bondi walk after 29 years yesterday afternoon. Went out nice and slow, the first 5km never really venturing under 4:30's. Purely ran in feel from here on in. Saw Macca coming out of water after the early B&B swim, followed by Tom, Ben & Jamie running north a lap later. All up, 4:22's at a nice and relaxed 122 beats per minute. Strides, yoga, and jump into the ocean!

Tuesday pain (10 minute effort, 5 minute jog, 8 x 60 sec/60 sec on/off) (am) + 8km recovery (pm)

This really hurt this morning. Motivation was at a monthly low, and just feeling slightly flat over the past few days.mreally contemplated pulling the pin - both before the session and during the 10 minute effort. As always though, very glad I persisted through the motions. Jogged up to North Head to start the session. A mild-to-moderate southerly made the first part of the 10 minute effort harder than last time, but managed to hang in there - finishing a mere 10m shorter than last time (3.21km vs. 3.22km). However, the 1 minute efforts were more encouraging this time around with the following splits; 3:01, 2:53, 2:59, 2:52, 3:02, 2:54, 3:05 and 2:53 min/km pace; averaging 2:57 min/km pace (vs. 2:59 min/km pace last time). No prizes for guessing which efforts were run with the headwind! Cool-down back home for 17km all up. Really feel smashed up now! Time for a jump into the ocean - it's been a while!

That was the busiest I have ever seen it out there this afternoon. Absolute madness trying to manoeuvre my way through! Managed, but some ver close calls. 4:33's. Heart rate monitor played up yet again!

Monday recovery (15km) with strides

Got caught out in a strong but short downpour as I left home this morning. It honestly feels like autumn out there! Long sleeve wet weather jacket on - didn't once get hot in this, despite being the middle of summer! Felt sluggish for the first 8-9km this morning, then once another shower came I felt reborn. Even snuck in a sub-4 minute kilometre without realising. The heart rate was going all over the shop this morning, so no reliable reading. Averaged 4:12's. Some strides and yoga to finish today's training off (second easiest day of the week)!

Sunday long run (30km)

That was horrible! 30km in windy, cooler and sprinkling conditions. Worst case scenario with the wind; a moderate south-westerly tailwind provided some assistance running north to Warriewood. This gave way to an ever increasing straight southerly (read: direct headwind that was stronger than the tailwind) for the back half journey home. Adding to the anxiety was an under-reading GPS (ended up finishing 200m further up the road than usual - which is some slight comfort in explaining yesterday's session) along with a right sided shoelace that kept threatening to come untied (don't know how it stayed together)! Made a real effort on the return to keep the heart rate below 150 beats per minute, which is definitely slower than I would have run without the feedback. Ended up averaging 3:49's at 146 beats per minute. Not a bad effort at all considering the above. Definitely a solid run though.

Saturday speed - 8 x 2 minutes (off 30 seconds) (am) + 8km recovery (pm)

Didn't plan out the way I wanted it to this morning. Quite disappointed, it just felt much harder than last time! It's quite a tough, yet very short session. The odds were run into a headwind, with the evens getting pushed along with a tailwind. I knew I was in for a tough session after finishing the first rep at 3:04 min/km pace. It felt much harder than that. It then went 3:02, 3:06, 3:05, 3:07, 3:07 - before blowing up massively for a 3:18 and 3:15 min/km pace effort. All up, averaged 3:08 - two seconds per kilometre slower than last time (or 640m per effort). Oh well, shit happens! Regained my breath, and finished off with a nice and long cool-down. 17km all up.

Out again after watching the start of the Sydney to Hobart at Little Manly (first time ever). 4:28's at 119 beats per minute.

Christmas Day easy 10km

Merry Christmas!!! Out for two very easy laps. Took about 6-7km to really get going this morning, a real struggle up until then. Perhaps it was a slightly lack of food yesterday - tapering for today's festivities! 4:17's at 125 beats per minute. Yoga afterwards, not sure about a swim though?

Threshold Thursday (am) + 8km recovery (pm)

Couldn't believe the size of the line of people queuing up at Harris Farm Seafood Markets at 645am! Absolutely insane. This was on my way to Passmore Oval for my weekly threshold run - 16km with the middle 20 minutes at threshold pace. As I always say, each week feels more comfortable, despite either matching my previous week's distance or bettering it. This week was the former, down to the meter! As always, the GPS severely over-read the distance, claiming that I was holding a laughable 3:04 pace! Again, this would realistically be 8-10 seconds per kilometre slower. Felt strong, hard(ish) but in control the whole time. Finished the rest off for 16km all up. That line was even bigger on the way home!

Out before lunch for an encore - 8km very nice and easy, averaging 4:31's at 121.

Wednesday medium long run (20km) + strides

Absolute madness out there today. After 36 hours of torrential downpour, it would appear that every man and his dog had a severe case of cabin fever! Who didn't I see out there this morning? First up it was Charlie who overtook me in the first kilometre of my running. He was really on the limit and pushing hard. Didn't think too much of it until I saw him stop at Shelly Beach, where I was greeted by Macca and a few others from the Manly Crew. Upon turning around, I saw Tom running hard towards Shelly as well. Upon returning a lap later, they were all still congregated around the boat ramp at Shelly! I was then informed that they had just done a biathlon. Another lap later, they were all tucking into what looked like a very nice breakfast at The Boat House (still need to try this place - if it is half as good as Palm Beach, then I will be in for a treat)! Not long after, I saw Matt Bate running numerous times in the opposite direction. Same with Darren. Then I had a lady comment that she 'loves watching me run.' Why couldn't she have been about 20 years younger and single? 20km all up, holding a steady but comfortable 4:15 min/km pace. Heart rate under control averaging 125 beats per minute. Strides at the end followed by some yoga. I'll stay out of the ocean for a day or two after all the rain!

Tuesday Hills (am) + 8km recovery (pm)

10 x 400m hills with a quick jog recovery - in other words, an 8km time trial! On hills! The fourth time I have done this session now, and it is still relentless. Tricky this morning, as I had to be slightly more cautious on the downhills, especially turning around at the bottom prior to commencing the ensuing hill rep. Joined by Scotty again this morning, who had a solid session - running over a minute quicker than last time (although I don't know if he respected Collins Flat Hill prior to last session). Myself, I was a whole four seconds slower than last time, getting the session done in 29:06. Didn't collapse on the ground after the 10th rep this time, so perhaps had something left in the tank? Not really - I was spent by the start of the seventh rep, and (as always with this session) simply put my head down and completed the session (it's generally from the eighth rep onwards when you really have to convince yourself to keep going). All-in-all, happy with the run. Of course I always want to go faster than last time, but given the conditions (and the fact that last time I set a massive new benchmark) I have to be very satisfied. A nice 5.8km cooldown back home via some nice trails for 17km all up. I don't want to see any inclinations whatsoever for a while now!

No avoiding the rain this afternoon. An easy 8km, with the Esplanade all to myself! 4:34's at 116.

Monday run - 15km easy + 5 x 100m strides

Feeling good again, the second week in a row for a Monday morning. Very humid out there once again, with the sun playing hide and seek throughout the three laps along the Esplanade. Solid pace for a Monday, averaging 4:09's - but this was kept under control as effort-wise it felt relatively easy. Heart rate sat around 127 beats per minute. Finished off with some strides and yoga.

Sunday long run - 30km

Nice and warm out there this morning. Originally toiled with the idea of getting up an hour earlier in an attempt to avoid the heat, but in the end sleep won. Nevertheless, it wasn't too bad - any later and I think I would have been in trouble. Really felt the legs protesting from the speed work yesterday, similar to three weeks ago when I did a similar session on the Saturday. Then again, this sluggishness was only present until I turned around at the 17km mark, so perhaps it was simply due to running straight into a northerly headwind. Upon turning around, I felt really good again. So much so that I had to consciously reduce the pace numerous times. Had a sting final kilometre again, finishing in 3:04. All up, 30 seconds slower than last Sunday, averaging 3:47 min/km pace at 146 beats per minute. Cannot wait to get into the ocean! Might skip the acai berry bowl this morning - felt slightly sick the last two Sunday's after it. Stick to the tried and trusted muesli with som Kensington Prides!

Saturday session - 5 x 1200m (off 3 minutes) (am) + 8km recovery (pm)

Another brand new session this morning. On the face of it, it didn't appear that it would be too tough, especially given the generous interval of three minutes rest between successive bouts. But the compromise is that each 1200m effort is run at a faster pace than usual. Joined by Scotty this morning, and we agreed that sub 3:05's would be a great session - as the beachfront is notoriously slower than the world record conditions of Centennial Park. All in all, absolutely stoked with how the session panned out, averaging each effort at 3:01, 2:58, 2:59, 3:01 and 3:08 min/km pace. Consistent until number five - but not as bad a blow out as previously. 3:01's averaged for all five efforts. A nice 7.2km cool-down for a solid 17km all up. Time for a swim and some homemade muesli with every fruit under the sun!

Nice and easy 8km this afternoon, although quite stressful with the crowds. 4:33's at 121 beats per minute.

Easy Friday 10km

10km recovery this morning. Two laps along the Esplanade. Warm already, but beautiful conditions. No famous faces this morning unfortunately. 4:18's at 125 beats per minute. Yoga and a quick swim (should have time) to follow.

Threshold Thursday (am) + 8km recovery (pm)

Normal Thursday session - 16km run with the middle 20 minutes at threshold pace. Laps of Passmore Reserve, which believe it or not, is actually becoming easier each week on the mind. Similar to the last few weeks, the GPS seriously overestimated the distance run, claiming that I ran the middle twenty at 3:05's. Definitely further than last week (based on where I finished), but more likely 3:12-13 pace. Felt good and in control the entire time, really only dipping into the red zone on the final of nine-and-a-half laps. Finished off the remaining distance nice and steady, a solid 16km before the sun and heat shone down. Good timing!

Out at lunch for an easy 8km. Felt really good, much more enjoyable than Tuesday. Probably more to do with the fact that this morning's run was slightly easier than Tuesday's. 4:28's at 120 beats per minute.

Wednesday medium long run (20km) + 5 x 100m strides

A bit more fun today than my usual Thursday run. Highlights included seeing Justin and whinging to him about how boring my Wednesday run is. This was topped a minute or two later by running past my local member of parliament and former PM Tony Abbott, coming out of the surf with his long board under his arm. Then, when things couldn't possibly get any more entertaining, all expectations were surpassed when an electrical storm and downpour came from the skies! Interestingly, my fastest two kilometre splits were right in the middle of the storm. All up, 20km in 4:15's at 127 beats per minute. Finished off as always with some strides and twenty minutes of solo yoga.

Tuesday session - Mona Fartlek (am) + 8km recovery (pm)

Just as my good mate Hoey dreads his 14 x 3 minutes session (which coincidentally appears on today's HuRTS calendar), I absolutely resent Mona Fartlek. It honestly makes me more nervous than lining up at the start of a 10km or half marathon race! Sure it is shorter, but what it lacks in duration it well and truly compensates for via intensity and brutality. Coupled with the fact that I essentially ran the session weekly from April to October this year, it's fair to say that I am somewhat scarred by Steve's twenty minutes of hell. Reluctantly got out of bed and toed the line solo to North Head (aka the Pain Cave). The one session I actually prefer running by myself, as it is extremely anti-social! Felt good from the get go, but always ran within myself. It is very easy to get carried away thinking that the 90 second efforts are the hardest, but those 30 second bursts at the end are enou to make a grown man cry. I knew that at the 10 minute mark I was on for something good, but didn't want to get carried away as there is still a long way to go. Almost stopped at 4.8km, only because this would have been a big PB for the Quarter's session - 15:04! Kept going though, despite my legs and lungs best wishes. Held on until the end (obviously), finishing in 6.26km! Massive new bench mark, easily beating the previous 6.19km four weeks earlier. In fact, it was the biggest gain I have ever made between successive Mona Fartlek's! 3:12's average. A cyclist got concerned post session and asked if I needed some help. I laughed (well, tried to anyway) and told him that I was fine (lying). Regained some consciousness and jogged back home. 17km all up.

Out at lunch for an easy 8km recovery. 4:36's at 119.

Monday run - 15km easy + 5 x 100m strides

Feeling surprisingly quite good again this morning - very unusual for a Monday morning! Must have been the seafood paella last night! Three laps along the esplanade on another beautiful morning. Why is the weather amazing from Monday to Friday, but miserable on the weekends??? 4:13's, arguably slightly too fast, at 127 beats per minute. Strides and yoga to finish off. No time for a swim in the ocean this morning.

Sunday long run - 30km

I wish I could feel this good everyday! I don't know what it was? Was it the speed session yesterday? Was it the amazing dinner last night (possibly best ever) at the brand new Sunset Sabi in Manly? Was it the new Oakley sunnies that I got yesterday on discount for 50% (still cannot believe that)? Whatever it was, I hope I can harness it again come raceday next year! A strong northerly wind made the first 17km quite tough, but pace-wise I was pretty much on the same speed as previous weeks. More importantly, effort-wise I was keeping the heart rate in the high 130's, low 140's. Felt really strong though, as if I was effortlessly kicking the ground to maximum effect. Turned around, and really made a concerted effort to not over-cook it. But to my surprise, each one kilometre split was about 10 seconds quicker than usual - even punching out a 3:23 min/km at North Curly (admittedly it was predominately downhill). In fact, the last kilometre was run in 3:03! That seems too fast, but I will take it (read: I think the Garmin may be telling some white lies there)! All in all, 3:46's at 145 beats per minute. Undecided whether to jump in the ocean this morning - not exactly a nice summer's morning!

Saturday session - 8 x 2 minutes (off 30 seconds) (am) + 8km recovery (pm)

Short, but tough this morning. Out there solo after numerous failed attempts to recruit some starters - the latest pulling the pin at 6:24am this morning! Didn't matter, not really a social run anyway. A new session, so no baseline to compare it to. From my take on it, the goal is to run at goal 5km run pace (as long as the goal pace is realistic)! 30 seconds of easy jogging absolutely flies by, so no time to recover at all essentially. Kept this in mind for the first few reps, where the temptation was to run faster. Glad I didn't. Ran these in the bike lane just south of The Steyne north for two minutes for the odds (tailwind), heading back south for the evens (headwind). Averaged just over 640m, or 3:06 min/km pace (15:30 5km pace). Splits were 3:04, 3:06, 3:05, 3:06, 3:04. 3:07, 3:07 and 3:12. Last two really hurt. Great session, short and sweet! Long cool-down, giving me 17km all up. Back just after 8am! Early!

Out again this afternoon. Really plodded along, taking it ridiculously easy - felt nice though. 4:37's at 116 beats per minute.

Friday run - 10km very easy

Really ignored all GPS cues this morning and ran purely on feel. The first 3km were slower than usual, just shy if 4:30's. The pace picked up to around 4:20's there after, and the heart rate came up slightly with it. But this was all by listening to how I felt, with no intention of picking up the pace. The perfect recovery run in the end, as I felt I could have easily have kept running. Very, very, very warm out there already - even along the ocean! 4:23's at 125 beats per minute. No strides, but some yoga and a swim!

Threshold Thursday (am) + 8km recovery (pm)

Typical Thursday session - 16km run with the middle 20 minutes at threshold pace. 25 laps anti-clockwise around Passmore Oval. Joined this morning by legendary ultramarathon runner Matty Abel, who did a modified version due to tapering for the Six Inch Trial Race in WA next Sunday. Similarly to last week, the GPS decided to flatter me again by reading long! Nevertheless, I took this into account and purely ran on feel, as I managed to do successfully last Thursday. Started off with my legs feeling like concrete thanks to Tuesday's hills (typical 48 hours post-training soreness)! According to the Garmin, I averaged 3:06's for the middle 20 minutes. I would say it was 9.5 laps of Passmore, so likely just shy of 6.2km. So more likely 3:14's. Literally a few meters further than last week, so happy days (especially considering the legs). Finished the remaining few kilometres getting dizzy! Humidity is horrible!

Same as Tuesday, except a lower heart rate (and felt easier). 4:33's at 120 beats per minute. Just the normal 8km loop - a bit of congestion at the Corso where they are (controversially) setting up for tomorrow night's Christmas Carols (real first world problems)!

Wednesday medium long run (20km) + 5 x 100m strides

Wednesday morning is definitely the least favourite of the week. Wedged between two hard days, and the distance of it means that, despite the pace being relatively easy, it's simply a long time spent on the feet. And boring as well! Four laps this morning, feeling better than anticipated. Saw Tom twice, obviously turning around at Shelly Beach. 4:18's at 126 beats per minute. Strides on the grass followed by some yoga. Pretty humid and sticky out there this morning, definitely not 'world record conditions.'

Tuesday session - 10 x 400m hill repeats with quick jog back down recovery (am) + 8km recovery (pm)

Third time doing this session, a little bit more nervous pre-run as I now know what lies ahead. Joined by Scott O'Connor this morning, on the back of his solid Parkrun performance on Saturday morning. Great to have him back in Australia! Jogged up to North Head, venturing down the first left after the stone arch down to the bottom of the hill at Collins Flat. After a bit of procrastination, we got going (reluctantly). Made sure I went solid, but not flat out from the start - as previously the first 3 or 4 reps have felt easy - only to really regret thinking that by the seventh or eighth rep. The good news is that my runs were the most consistent they had been, averaging each rep in just under 2:55. All up, a solid session-best time of 29:01, a good 37 seconds faster than two-and-a-half weeks ago. Averaged 3:33's for the 8.2km. Scott put in a solid session as well. It's just a tough one regardless of pace, the hill seems to get longer and steeper each rep! Avoided the hills for the cool-down, opting to run the trail down to Collins Flat Beach and through the back of the harbour, back along the beachfront to Shelly, to Queenscliff and back home to North Steyne. Just over 17km all up. Warm morning, but not as humid or sticky as I thought it would have been. The surf is calling, but not looking as inviting as yesterday!

Out before lunch for my double. 4:33's at 121 beats per minute. Really felt sluggish the whole way after this morning's hills.

Monday run - 15k easy + 5 x 100m strides

Out for three laps of the esplanade this morning. Had to do a double take pretty early on when I saw Macca down at Manly LSC getting ready to swim with Bold & Beautiful??? Surprising stuff! Briefly saw Quentin out there, although I think he missed me. Felt slightly sore from the weekend, but managed to hold a half-decent pace. 4:16's at 126 beats per minute. Strides on the grass as per usual, followed by some yoga. No swim unfortunately due to time constraints!

Sunday long run - 30km

The plan this morning was to once again back the pace off, preferably to just over 4:00 min/km. Didn't have the actual pace setting up on my GPS (prefer to look at the heart rate during my 'non-session' runs), and just ran on feel. Effort-wise, I definitely felt like I had backed it off somewhat compared to last week. However, to my surprise, I ended up finishing the 30km in 1 hour 54 minutes and 28 seconds, averaging 3:49 min/km pace. Way too fast! The heart rate was quite good, sitting at 146 beats per minute. Got out a solid final kilometre in 3:10 (I pushed this one, so no hiding here)! Feel ok at the moment, but will no doubt pay for this later today and tomorrow. Time for the ocean followed by a homemade Acai berry bowl!

Saturday session - Curl Curl Parkrun (15:54) (am) + 8km recovery (pm)

First Parkrun in 18 months! It's been a while! Certainly doesn't feel any easier though. A big turnout - Ben, Samir, and Scott O'Connor finally back from Europe. The latter can be fast, depending of course on what sort of form he is in. He hinted at 16 flat on the startline, so thought he might be good to work with. First kilometre was 3'05, slightly too quick. Backed off a bit too much during the second, pushing out a 3:15. The notorious 3-4km, slightly uphill with some off-road is always tough, but somehow managed to pick up the pace and drop Scott. The final kilometre would have looked messy (thank god the photographer was well out of sight). Crossed the line averaging 3:10's according to the watch, but I think 15:54 was the official time. Very happy with that, considering it is not a pancake flat course (although still probably one of the fastest in Sydney). Scott ran a solid 16 flat, with Samir coming home third in 17:30's. Attempted to try a mini Fartlek at the end (6 x 30 secs/30 secs on/off), but the legs protested. Ran a nice, slow and steady cooldown back home via the ocean and parts of the Sun Run course (the memories)! Beautiful day, summer is here!

An easy 8km this afternoon. Crowded as hell, but surprisingly no confrontations or abuse today. Although I did a year's worth of agility work out there. 4:27's, the heart rate went ballistic (the reading that it), saying that I was at 183 beats per minute during parts of it. Love Garmin!

Friday run - 10km easy

Out for two laps this morning, nice and early. Another beautiful morning, southerly breeze with an awesome wave coming through. Felt better than usual for a Friday, managing to average 4:16's at 125 beats per minute. High-fived Justin going the other direction. Finished off with some yoga.

Thursday session - 16km run with 20 minutes at threshold pace (am) + 8km recovery (pm)

Word of caution - my GPS read too short this morning, meaning that my supposed pace was unbelievably quick! Yes, 'unbelievably' is the correct term. Nevertheless, still ran a session PB, so can't complain too much. Joined by Matty Abel for Threshold Thursday at Passmore Oval. Saw Tom, Macca and Quentin finishing their session as I drove in, feeling jealous that they were done yet I hadn't taken a step. A lot cooler this morning, definitely helping this morning. In all honesty, the actual 20 minutes at threshold felt very comfortable the whole way - really only digging deep in the final 60 seconds. According to the GPS, I averaged 3:05's. No way in hell. I got through precisely nine-and-a-half laps of Passmore Oval, equating to 6.175km. Therefore, 3:14's appears more realistic.  16km all up, with the heart rate peaking at 173 beats per minute. Sounds absolutely spot on for a threshold session.

Easy 8km along the esplanade before lunch. Felt average, 4:32's at 120 beats per minute.

Wednesday medium long run (20km) + 5 x 100m strides

A much welcomed southerly change overnight made for glorious conditions this morning (not too often can you say that), with little humidity and a nice drop in temperature from yesterday. Don't know if that was the only factor behind myself feeling unusually good for a Wednesday run (usually dread this run, after a hard day on Tuesday, and knowing that Thursday is no easier). Managed to hold 4:17's for the entire four laps, averaging 129 beats per minute. Saw Justin out there quite early on doing a similar thing. Finished off with some strides and yoga. No swim this morning - too cold now with that southerly (although this should bring some warmer water temperatures).

Tuesday session - 5 x 1 mile (off 2 minutes standing recovery) (am) + 8km recovery (pm)

Up earlier than usual this morning as Matty was joining me. Good call in the end, as the forecast is for some early north westerly winds (i.e. 'bushfire' winds). Up early enough to avoid them, but still quite balmy. Did this session three weeks earlier, and was hoping to run it much faster this morning. The good news was that it was faster - but not as much as I had hoped for. The first four reps were great - that bloody last rep ruined it though. In hindsight, I was gone for the last one, and it took more effort to convince myself to actually finish it, rather than try to hold a respectable pace. Times were 4:59, 4:57, 5:01, 5:08, and an embarrassing 5:24. Averaged 3:11 minute/km pace, thanks to the last rep. A full second per kilometre quicker than three weeks ago, so shouldn't really complain too much. Bloody tough session though! 17km all up with a warm-up and cool-down.

Out in the middle of the day (and heat) for an easy second run. Really listened to my body, which is still smashed after this morning's run. 4:37's at 123 beats per minute.

Monday run - 15km easy + 5 x 100m strides

Out nice and early for three laps doppof the esplanade. A nice southerly breeze took away some of the humidity that was evident when running towards Queenscliff SLSC. Took exactly 6km to warm-up. Felt flat before this, then literally within a few seconds, it was like someone had flicked a switch on. My heart rate went increased to a more reasonable level at the same time, so it wasn't all in my mind. Faster than usual for a Monday, probably slightly fresher after not going as hard yesterday, 4:14's at 129 beats per minute. Strides at the end, followed by some yoga. Too cold (and not enough time) for a swim this morning.

Sunday long run - 30km

Major case of DOMS (delayed onset of muscle soreness) this morning. Those two minutes efforts yesterday rendered the legs to concrete slabs this morning. That coupled with a 15km strong headwind during the first half made for tough conditions (definitely not world record conditions this morning). The biggest flaw I make in my training week is the pace of my long run - it's far too fast! I don't know whether it is an ego thing, or whether I am subliminally trying to impress others on Strava - but put simply, there is no way I should be running sub-4 minute kilometres, especially on a hilly route like my traditional course. I made an effort to really run in feel today, monitored by my heart rate to ensure that this was achieved. Normally I would be averaging over 150's, today I took it back to aiming for 145's. Every little step counts I suppose. In the end, still too fast, but this will be a work in progress. 3:55's average, at 145 beats per minute.

Saturday session - 10 x 2 minutes (off 90 secs standing recovery) (am) + 8km recovery (pm)

Another deceptive one! Although I did appreciate the prolonged recovery between efforts - again, something I am not accustomed to these days. The flip side is that you have to run the efforts harder! This is where I got exposed somewhat in Tuesday - my top end speed is not quite there these days. One too many threshold runs, Mona Fartleks and Quarters sessions (the latter two, despite being fast, the lack of rest in between efforts renders it more of a speed endurance/even threshold session)! Did these from Manly LSC to where ever 2 minutes south took me, before turning around for the evens. Headwind up, tailwind back. The good news is that I set a record for my HRMax - 194 beats per minute! Didn't know I had in me! Remembered to pace the session appropriately, as ten repetitions is not a small amount. The rest between each effort felt smaller as the session progress, while the efforts felt longer. First effort was definitely the fastest (based on where I finished), however the pace was playing up in that one. Ended up averaging 3:03 pace for entire ten reps (having no baseline, I reckon that this is okay), ranging from 3:00 to 3:08 (that ninth rep into the wind hurt)! 655m average for all efforts. Never super fast along the esplanade for some reason, I think that the GPS goes berserk with the tall pine trees and buildings. 17km all up including the warm-up and cool-down. A very different sort of tiredness after this - my heart and lungs felt ok, just the legs felt heavy and unresponsive by the end of the session.

8km easy before a late lunch. GPS read to far, so 4:28's is probably not accurate (would have been a few seconds per km slower) at 125 beats per minute.

Friday run - 10km easy

Out nice and early again this morning. So refreshing to have little humidity, intermittent sunshine, and a nice cool southerly wind. Two laps, averaging 4:22's at 126 beats per minute. Finished off with some yoga. No time for a swim this morning unfortunately.

Thursday session - 16km run with 20 minutes at threshold pace (am) + 8km recovery (pm)

Brutal conditions this morning. Up much earlier today as I have to be at uni for the Annual Motor Impairment Seminar. Lucky this was the case, as my phone was reading a hot 28 degrees at 6:10am!!! I thought it must have been a typo, but then it did explain my restless sleep last night. Decided to do the session nonetheless, but made sure that I really listened to my body today. Told myself that pace was almost irrelevant (doesn't always work on me). Got the first 5km out arguably too fast in 3:46's, before storming off for the 20 minutes at threshold. Really started coming unstuck at the 10 minute mark, where I was actually holding 3:09-10 pace (too quick). Suffered in the back half, really just convincing myself to simply get to 15 minutes, before somehow going the full 20. Slowed down somewhat from 10-15 minutes, but then picked it up ever so slightly for the final 5 minutes. Finished with 3:13 average. Despite being slower than last week, I was really happy with this - given how bloody hot it was. Finished the remaining distance to clock up 16km - averaging 3:34's for the entire distance (I think that the final part read too far this week, so probably slightly slower than that)! Matty came along and spoke intermittently (hopefully next week we can tie it in together). Saw Tom running to the bubbler after his 4 x 2km session. He had similar thoughts regarding the heat! And lastly, saw my old friend and Olympic Bronze Medallist from Beijing Chantal Minchin (née Meek) and her three young children. Gee time flies!

Out late tonight, and couldn't have been any different to this morning. Cool, strong southerly, and raining (and dark)! 4:31's at 118 beats per minute - felt effortless!

Wednesday medium long run (20km) + 5 x 100m strides

Feeling very flat this morning. The lingering soreness from Saturday's hills persists, albeit slowly improving (too slow)! Wasn't until about the seventh kilometre that I actually felt half decent. The GPS was slightly off today as well, to make matters slightly more annoying. It was reading too short, therefore showing my pace as slower than what it actually was. Finished the four laps averaging 4:22's at 131 beats per minute. Finished off with a some strides on the grass.

Tuesday session - 10 minutes solid, 5 minutes jog, 8 x 60 sec/60 sec on/off (am) + 8km recovery (pm)

Another new session this morning. Looked fairly easy on paper. Very deciptive as I found out. Decided to run it at North Head. Initially thought that it would be good to really give the 10 minutes a go on a dead flat course to see what pace I could hold, but came to the conclusion that the undulating nature of North Head would be better for training - and less crowded! After warming-up, I got stuck into the session. The first two kilometres of the 10 minutes are a net downhill, so the last half was mentally tough. Went from holding 3:02's to 3:07's within the space of a few hundred meters at about the 7 minute mark. Managed to dig deep for the last minute to knock it down a second to 3:06's. This was proceeded by a 5 minute easy jog - which, as always, went far too quick (not pace-wise, just time-wise) before starting part two - 8 x 1 minute efforts with 1 minute recovery jogs between. Not too sure how to pace this one, but simply remembered that I had to do eight, so quite a few. I was up and down, hovering just under the 3:00 minute/km pace mark. Averaged 335m for all eight, so 2:59 pace. The good news was that my last one was amongst my quickest, so I didn't complete it in typical Lewis fashion by blowing up for the last rep! 5.7km cooldown back home for 17km all up. This was in fact a session for two reasons - firstly, it actually felt like two separate sessions, which I quite like. Didn't even think about the one minute efforts until I finished the 10 minute effort. And secondly, it really highlighted how little work I have actually done on my top end speed. I know that I have done 400's in the form of Quarter's, but these are done under immense fatigue, rendering it impossible to really get some fast efforts out. This was great as the 60 second jog recoveries, whilst not sufficient to fully recover, were still reasonable enough to allow me to attack each subsequent effort at 90-95%. Lastly, I set a new record HRMax according to my Garmin (note, I really question the accuracy of this thing) - 187 beats per minute! Might be time for pacemaker!

8km easy just before lunch. Shark signs still out in Manly, but that didn't stop me this morning, nor will it stop me now! 4:36's at 122 beats per minute.

Monday run - 15km easy + 5 x 100m strides

Out for an easy three laps this morning. My quads and ITB's (yes, ITB's for the first time ever) were reluctant, especially following the hills from Saturday combined with yesterday's undulating long run. Had to really make a conscious effort to drop the pace, as the first 5km were averaging around 4:10 pace. Saw Tom out doing the same thing early on. Ended up with 15km's at 4:18's, 129 beats per minute. Finished off with my usual strides followed by some yoga.

Sunday long run (30km)

Strong easterly wind this morning, so not really helpful nor a hinderance! Could really feel my legs protesting from yesterday's hills, especially going over the headlands - and even more so coming down (those eccentric quadriceps contractions)! Nevertheless, felt strong - as I generally do despite the fatigue post-hills. Kept an eye on the heart rate the whole time, trying to keep it no higher than 150 beats per minute (except on the uphills). Ended up finishing in 1 hour, 54 minutes and 30 seconds - 3:49's at 149 beats per minute. Got another interesting week of new sessions planned for this week (not Thursday, but Tuesday and Saturday will be interesting)!

Saturday session - 10 x 400m hills with quick jog back down recovery (am) + 8km recovery (pm)

Back to Collins Flat this morning. Kind of relaxed, as I kind of find hills more of a novelty session. Don't know what made me think that - it was absolutely brutal this morning! I actually don't know how I finished the session! First five were good, then up to seven I hung in there - but those last three were torture! Simply put my head down and made sure I finished the session (which was tough, as I felt like I was going to collapse on every second step). Nevertheless, got the session out in 29:38, a full 29 seconds quicker than last time (note that this is only the second time I have done this session). Unfortunately unit doesn't get any easier with practice. 17km all up including a warm-up and a hill-free cooldown. Averaged 3:36 pace for the hill repeats (including downhill recoveries). Humid out there, but overall much cooler than yesterday. Just glad it's over to be honest!

Out for an easy 8km this afternoon. 4:29's at 123 beats per minute.

Friday run - 10km easy

Out nice and early for two easy laps of the Esplanade. Cloudy at first with a nice southerly keeping the temperature mild. Things started heating up on the second lap, although not to much effect given that I was pretty much done at this point. Finished off with twenty minutes of yoga and a swim. Great way to start a Friday! 4:20's at 126 beats per minute.

Thursday session - 16km run with 20 minutes at threshold pace (am) + 8km recovery (pm)

Back to Passmore Oval for what now appears to be my weekly threshold run. With sweltering conditions yesterday and forecast for the next two days, I was up earlier (a whole ten minutes) to do my best to avoid the heat. As with the past two weeks, ran the first 5km at a steady pace - averaging 3:47's. Before going any further, I am slightly sceptical that this morning's lap of Passmore read slightly long - I generally got 0.66km as opposed to 0.65km per lap, although you could argue that I had to stick to the left a whole lot more this week as there were quite a few others out there this morning. Nonetheless, got the middle dreaded 20 minutes out in 3:10's, feeling in control most of the way until the final 3 or so minutes where I began losing peripheral vision (overrated anyway)! Despite reading a slightly faster pace than usual, I ended up running slightly further than last week as I started slightly earlier and finished at the same part of the lap as last week. Will have to look at the data to figure out the heart rate, but from what I can gather thus far it maxed out at 174. The remainder of the run (4.68km) was run at a comfortable 3:45 - I know this doesn't seem 'comfortable' per se, but it feels like a jog compared to the previous 20 minutes. 16km all in 56:27, averaging 3:32's at 155 beats per minute. Now for a easy recovery run before lunch (in the heat)!

The heat wasn't too bad, although I had the luxury of running along the esplanade at Manly! 4:32's at 124 beats per minute.

Wednesday medium long run (20km) + 5 x 100m strides

Felt great today for a Wednesday morning! So much so, I had to really hold back the pace and effort for the first half. Four laps this morning, but pretty warm already. Best place to run over the next three days will be where I am - along the beach (or Passmore Oval tomorrow, but at least that is mostly in the shade). 4:17's at 133 beats per minute. Some strides to finish off with as per usual. Again, these were slightly faster than usual as well. Happy days (not really, it's only Wednesday)!

Tuesday session - Mona Fartlek (am) + 8km recovery (pm)

Back on the program this morning after a three week absence. Didn't miss it to be honest, although went into it heaps more relaxed than usual. Felt good in the warmup, so was quietly confident that I could get out a good session this morning. To my surprise, I actually sent a new benchmark of 6.19km, averaging 3:14. Bittersweet, as I would have loved to have gone an extra 10m! And looking back at the splits, the last 15 second effort was at a slow 3:44 pace! Would have, could have, should have! Oh well, a new benchmark is a new benchmark after all. Solid 8.2km cooldown back home to get out 17km all up this morning.

8km easy at lunchtime, 4:30's at 126 beats per minute. Felt pretty good after this morning's brutal session!

Monday run - 15km easy + 5 x 100m strides

Some sunshine again this morning. Three steady/easy laps this morning. First lap seemed like a drag, but the second and third seemed to pass quickly. Saw Justin out there doing the same thing. 4:21's at 128 beats per minute. Finished off with some strides, then some yoga! Quick swim and then off to work.

Sunday long run - 30km

A strong southerly made this morning's run tough on the way home. Felt great heading north though. Nothing too interesting to report today, no close encounters with pedestrians, cars, dogs, etc. Really made a concerted effort to keep my heart rate under 150 beats per minute. It's actually amazing how much it has come down over the past four weeks. Probably ended up running too fast again, averaging 3:50's, but managed to keep the heart rate at a respectable 148.

Saturday session - 7 x 3 mins (60 sec jog recovery) + 1 x 1 min (am) + 8km recovery (pm)

At Manly training this morning, solo! Sigrid did join, but she was late and we were totally out of sync. The original session was 8 x 3 mins (60 sec jog recovery). Honestly never felt great this morning, more in terms of motivation than physically. It was raining initially, along with a moderate southerly wind (which in fact was not that bad). Did the reps along the beachfront. The goal was to hold an average of 3:10 for the session. Really started having doubts into the third rep, and had to convince myself to just get a fourth rep out! 5-7 was a bit of a blur, although I know that by this stage my heart rate was staying raised for the minute of jog recovery - I was spent! Undecided as to whether to complete the eighth rep, I started out - but I was on struggle street. 60 seconds in and I had had enough - the pace was starting to push over 3:20. Average splits were 3:06, 3:09, 3:10, 3:12, 3:09, 3:13, and 3:12. All up, 3:10 average - which I am satisfied with. The eighth rep simply would have pushed that average out the window! Always tough along the beachfront, can never seem to get the pace as quick as what I would be able to at Centennial Park or Passmore Oval. Oh well, got it done (mostly) in the end. 3km warmup and 5.5km cooldown for 17km all up.

Easy 8km just before lunch. 4:25's at 123 beats per minute.

Friday run - 10km easy

Two easy laps this morning. Felt better than usual on Friday - that is, I felt average! Luckily on the start of my second lap, some guy pulled out just in front of me who happened to be running at exactly the same pace, so I just sat behind him all the way to Shelly (my pet hate, so it was good to be on the other end for once). Finished with 4:23's at 131 beats per minute. Some yoga and a swim before studying - great way to start a Friday!

Thursday session - 16km run with 20 minutes at threshold pace (am) + 8km recovery (pm)

Same as last week, minus the rain - plus the humidity. I think I would rather the former. Back to Passmore Oval for a boring, yet undistracting 16km run with 20 minutes at threshold in the middle. Configured my watch this week so I had an idea of my pace, as last week I went out too hard in 3:08's. Got the first 5km out in 3:52's, probably too fast but felt ok. Started out much steadier for the 20 minutes, first km in 3:15. The goal is essentially to run this between 3:15-3:20 pace. Next few km's were 3:12's, I think one of them even went down to 3:10 pace. Got out 6.25km averaging 3:12 min/km pace, with the the heart rate peaking at 177. Again, probably too fast - but it wasn't really until the last 5 minutes when I really began hurting. Finished the remaining distance at 3:46 pace, finishing the 16km at 3:35 min/km pace.

Great work to everyone who ran last night at the JP Morgan CC. Standout performers were no doubt Quentin (second outright, beating Barts), and Tom (fourth outright), the latter having a tough time with injury over the last few months, so an amazing effort. Apparently Neil Pearson got mistaken for me???

Out late for another easy 8km. Managed to get caught in the only bit of rain again today! 4:31's averaging 119 beats per minute.

Wednesday medium long run (20km) + 5 x 100m strides

The weather man was wrong again! It wasn't supposed to rain until later today! From about 5km onwards, I got drenched!!! Thought I was in for some respite a few kilometres later, only for it to get heavier. Then the wind came! Not nice at all. Other than that, felt surprisingly strong this morning, holding 4:17's at 131 beats per minute. Followed this by five strides on the grass just south of North Steyne SLSC. Good luck to everyone racing this evening in the JP Morgan CC!

Tuesday session - 5 x 1 mile, 2 minutes standing rest (am) + 8km recovery (pm)

It's been a long time since I have done a session like this. Forgot how hard they are, and the importance of pacing appropriately. The session was one mile repeats, with two minutes standing rest. It is the latter component that I am really not used to. To be honest, I think a light jog would have actually made the session more comfortable. Decided to complete the session between Manly LSC and Queenscliff SLSC - in the bike lane of course, which happens to be exactly one mile in length. A bit nervous about pedestrian traffic, given the beautiful morning, but it was never an issue (until the cool-down). Probably went out a bit too hard in the first two reps, averaging 3:07 min/km pace. 3:12, 3:16, before blowing out to 3:21 min/km pace for the last rep - really feeling the effects of Saturday's race in my legs. Averaged 5:08, equaling 3:12 min/km pace for all 5 reps. Not bad, would have liked to have gone 3:10, but a great benchmark nonetheless. The other good thing was that, apart from the first rep, I was oblivious to the actual pace as I turned the screen to a different setting, ensuring that I completed the session on feel. I actually think that I would have blown up far greater had I had the realtime feedback, as I would have attempted to push 3:07's for the third and possibly fourth reps. 3km warm-up and 5.5km cool-down, 17km all up.

Out for another lunch run - 8km easy, averaging 4:32's at 126 beats per minute. Only got told off once, which I thought was generous considering how many people were out enjoying this beautiful day.

Monday run - 15km easy + 5 x 100m strides

It always takes longer than usual to feel comfortable on a Monday morning. Today was no different, starting to feel a bit looser around the 7km mark. This coincided with passing another runner, who then for the kilometre was breathing down my neck - loudly. I find this so distracting. Luckily he stopped before my turn around at Shelly Beach. I thought he was gone, but about 100m later I saw him there waiting/recovering, before jumping back onto my shadow and following/stalking me again to Manly LSC. 4:23's all up, averaging 133 beats per minute. Felt a lot better than last Monday! Finished off with some strides.

Sunday long run - 30km

A nice tailwind for the first half, then a moderate headwind for the journey home. The plan today was to stick as close to 4:00's as possible. Didn't really pay attention too much for the first couple of km's, in terms of pace - merely focusing on the effort and keeping my heart rate in check. To my surprise, I was comfortably holding 3:55's at the halfway mark. I figured it must have been the tailwind. Had to keep backing the pace off a bit on the way back, as the heart rate was getting slightly too high at times. Again, effort wise it wasn't taxing at all - especially in comparison to last week. Only really noticed yesterday's race coming up Queenscliff headland at the 29km mark - feeling harder than usual. Finished with a 3:53 average, holding a much more respectable 151 heart rate compared to last weekend's blow out!

All up, got told off by two men at Long Reef who were walking side-by-side on the footpath - taking up the entire path as they were walking directly towards me. I kept to the left as far as I could without physically leaving the footpath. Needless to say, we clashed! Rather than apologising (which to be honest I wouldn't have cared anyway), they proceeded to tell me off. Can't really see the logic??? Then, running past a bus stop, I scared the hell out a lady sitting there. She screamed like I have never heard before! She was sitting there. I was running past. Go figure? The there were the two separate lady's coming out of driveways, only looking towards their right side to see if there were cars coming before pulling out (I was on their left side). And last but not least, a husband and wife (assuming) decided that it would be a great idea to have a conversation at the end of the narrow footpath on the way from Freshwater SLSC to Pilu's Restaurant - while they let their dog with an expandable leash sniff out the grass on the other side of the footpath. Hurdles I can handle, but I am not known for my steeplechasing prowess. All this occurring while they simply watched me - which felt like slow motion given the amount of time they had to act. But, it's a Sunday morning I guess. I kinda laughed it off, given how ridiculous it was. These are just examples of the every days stresses of being a runner on the Northern Beaches. I know, first world problems right! At least I won't write into the Manly Daily and whinge!

Sydney Striders 10k - Lane Cove (am) + 8km recovery (pm)

Didn't want to get out of bed this morning. Felt flat warming-up, the strides were a real effort. A bit thin in terms of competition this morning, with Neil Pearson being my saviour for a an actual race. The likes of Barts (too fast for me anyway), Tom, Quentin, and Alex all tapering for the JP Morgan challenge next Wednesday evening, it was an actual chance to take line honours at a Striders race! The gun went and my plan was simply to stick with Neil for at least the first 7-8km, and then see how I was feeling. Let him do most of the work up until the final hill before the turn around. But at this stage, I could sense that he was struggling, so decided to push ahead, unsure whether I would regret this later on. Well, I did regret it - not in terms of getting caught, but the final 4km felt like hell! Every time I ran downhill, a small bit of respite was cruelly torn away by a sudden incline. Any chance of getting into a nice rhythm throughout the race were non-existent. At least on the way back there is no detour up to Sribbly Gums, which seems to get longer and steeper each time I race here. Held on for the final stretch, and thankful that the photographer was positioned just before the final flat 100m, as the photos would have been absolutely shocking! Finished in 33:59, a course PB. By no means super fast, but have to be satisfied given that I am getting back into it after a disappointing Melbourne race. Neil came home in second, followed by Robin in third - backing up after running a marathon PB in Auckland just 6 days ago! Anna took out the girls, followed by a close race between Moira and Sigrid for the final two podium places, with Moira just coming out on top. 4.5km cooldown with Neil and Chris (pacer today) for about 17km all up.

An easy 8km felt amazingly good today for some reason. Out before lunch once again, and it was humid. Felt totally relaxed and comfortable - could have honestly kept going for another 8km! Don't know how that works, especially considering I was struggling to walk prior to that. 4:33's at 131.

Friday run - 10km easy

Out for two easy laps this morning. Felt very sluggish, the legs really just didn't want to turn over at all. Didn't force it, and simply ran by feel. Was joined by Quentin for just under 2km's early in, before he peeled off at Manly LSC to pump some iron. Saw Justin momentarily, congratulating him on his Amsterdam marathon and engagement in one direction, then quickly confirming that he will be racing tomorrow in the other direction. 10km all up, holding 4:28's at 131 beats per minute.

Thursday session - 16km run with 20 minutes at threshold pace (am) + 8km recovery (pm)

Rubbish conditions this morning sent me to Passmore Oval's infamous 650m loop. The plan was 16km solid with 20 minutes at threshold pace in the middle (i.e. 3:15-3:20 pace). Set out averaging 3:57's for the first 5km. Took it up for the middle 20 minutes, although due to the stupid settings on my watch I was unable to get a proper reading of my average pace for the effort. So had to guess it. After 10 minutes, I knew that I was going to fast, based on both perceived effort and the fact that I had gone about 3.1km! Held back ever so slightly for the remaining 20 minutes. Ended up averaging 3:15's - slightly too fast. Finished the remainder of the run in 3:48's. All up, 16km in 3:38's. Probably not as hard as Mona Fartlek or Quarters, but surprisingly not much easier. I think the fact that the run is continuous really has an effect.

Out for a later run tonight. Windy, but no rain. Great opportunity to dry all my wet running gear from this morning! 4:35's with a very nice and relaxed 122 heart rate. Felt comfortable out there.

Wednesday medium long run (20km) + 5 x 100m strides

Prepared for rain today, although didn't get a drop. Just overheated wearing my rain jacket. Actually felt 'springy' yet sore this morning, the after effects of the hills yesterday. Much better than Monday nonetheless. Averaged 4:21's at 134 beats per minute. Finished off with some strides on the grass, again feeling stronger than usual!

Tuesday session - 10x400m hill reps with quick jog recovery (am) + 8km recovery (pm)

Almost pulled the pin this morning. So close! Psychologically stale after months on end of Mona Fartlek Tuesday's and Quarters' Thursday's have taken their toll on me. As I mentioned yesterday, I had decided to persist one more week with this formula. However, this was simply one week too far. I had already missed the opportunity to train with Tom, Quentin and Jamie at Passmore, who were doing 12x500m on a 3:00 cycle. Disappointed with myself, I decided to simply jog for 10-15km. However, when I started moving I actually felt half decent. Decided to run to North Head, the shitty conditions and strong(ish) southerly assisted myself to make the final decision to implement my new plan this week - as originally planned. Ran to the bottom of Collins Flat, which is a windy 800m hill down to the Police Headquarters. With no expectations, I felt free and simply pushed out 10x400m reps. Not a bad hill, as it progressively flattens out the higher you go. It peaks at 14% up to the 170m mark, dropping to 11% to the 340m mark, then flattening out somewhat to the 400m mark - designated by a unique looking tree. Jog recoveries were quick, resuming the next repetitions as soon as I got back to the start. Plan was for 8-10 reps. Hit the wall by the 7th, so the last 3 were a fair bit slower. Simply getting it done was great though. 30:07 all up. According to the GPS my average lace was 3:38min/km. It also said that I had run 8.28km, which I am not 100% convinced about. Didn't fancy running back up for the cool-down back home, so followed the trail (and got lost twice) back to East Esplanade before heading to Shelly Beach and returning home. 17km all up. Another easy 8km will be on the cards, preferably before lunch once again.

No escaping the rain (or drizzle). 8km easy, holding 4:33's at 125 beats per minute.

Monday run - 15km easy + 5 x 100m strides

Feeking really flat this morning. Again, the heart rate was slightly higher than usual,me specially given the pace. 4:27's at 133 beats per minute. Was disgustingly humid out there this morning as well. Finished off with the usual 100m strides just north of North Steyne SLSC. I think I am going to go one more week with the traditional Mona Fartlek Tuesday's and Quarters Thursday's before brining in my planned changes.

Sunday long run - 30km

This felt harder this week compared to last week, despite holding the same pace (3:55's). The heart rate confirmed this, averaging 154 beats per minute. A strong(ish) north-easterly wind acted as a solid barrier running north, yet the trade-off was evident on the way back with my body temperature rising rapidly. Extremely thirsty for the last 10km, and still stopping to get water as I am writing this now! Perhaps it is the lack of sleep over the past two weeks? Or the fact that I have just got out my first solid and consistent 150km week in a few weeks? My performance is exactly where I would anticipate, so no real concern on that front. Time to jump into the ocean!

Saturday session - Threshold run 7.1km (am) + 8km recovery (pm)

First attempt at the new white fence threshold session at Centennial Park this morning. Used to doing these on the pristine dead flat and smooth 1km loop at Moore Park. So probably made the mistake of trying to hold the same pace that I would at Moore Park around the white fence, which is loose gravel, trial like with some mild undulations. So set out with 3 laps in mind (10.1km), holding 3:19 min/km pace. However, just after the start of the second lap it became apparent that the pace was too fast for this course if I was going to get 3 laps out. Instead of backing it off and going for 3, decided to hold the pace and finish strong for 2 laps. Got the last kilometre out in 3:15, so still had a small bit left in the tank. Finished averaging 3:19 min/km pace for the session. Was initially annoyed at myself for stopping short of the 10.1km, but upon reflection actually did quite well. 3:19 min/km is my definite 20 minute threshold pace (according to Jack Daniels), so not a bad effort on that course for just shy of 24 minutes. Got another 5km cooldown in, including another lap running next to Brad in about 3:45 pace. 15km all up.

Out for another 8km easy before lunch. 4:33's at 130 beats per minute.

Friday run - 10km easy

Another amazing sunrise again this morning. Out for an easy two laps this morning. Felt stiff and sore for most of the first lap, but then gradually loosened up as the run progressed. Interestingly, my splits were quite fast for a Friday morning easy run. It didn't feel as if I was running any harder than usual, just nice and relaxed. Clive hopped in with me for a few hundred metres (got to convince him to start joining me more often), followed by his fellow Palm Beach SLSC club mate Quentin around Marine Pde. 4:19's all up, averaging 127 beats per minute. Stoked to have gotten through my first week of proper training - the key aim this week was consistency, and I feel that was definitely achieved. Yesterday's run was nice unexpected surprise. Still debating whether or not to implement my planned changes or delay them a week, keeping Saturday week's last Striders race of the season in mind.

Thursday session - Quarters (am) + 8km recovery (pm)

Really surprised myself this morning! As always, was keen to continue sleeping when the alarm went off. Knowing that I had agreed to meet Sigrid at the stone arch for the session was probably the only thing that kept me going. Got up there and was joined by both Sigrid and her friend. Reluctantly got going after some chatting, with the primary goal of simply completing the session. Couldn't believe the time when I finished, crossing the line in a swift 15:24, only 10 seconds off my best time. Held an average 3:12-13 for the 4.8km. The other two continued on, but I think they stopped at the end of the 7th rep, giving them a solid 4km Fartlek session. A long 9.5km cooldown incorporating another lap of North Head followed by heading home. 17km all up. I will be mixing up my sessions a bit next week, so watch this space for some quite significant changes. I will continue to use both Mona Fartlek and Quarters, but not on a weekly basis. These two sessions have served myself so well this year, but it is time for a change to prevent myself going stale.

Another lunchtime run today - 8km nice and steady, averaging 4:37 min/km pace, heart rate around 127.

Wednesday medium long run (20km) + 5 x 100m strides

Out for four laps of the Queenscliff to Shelly Beach & return loop for my midweek medium long run of 20km. Nice conditions, up earlier than usual due to work & study. Saw Quentin early on, then again along with Tom & Macca. Was tempted to turn around and join in but was on a tight schedule. Averaged 4:22 min/km pace, hear rate monitor was playing up again! Finished off with some strides.

Tuesday session - Mona Fartlek (am) + 8km recovery (pm)

45 km/HR southerly winds and a miserable outlook weren't conducive to getting out of bed this morning. Convinced myself to simply get out there and get the session done. Glad I did in the end (as is always the case). Wasn't expecting much anyway, but the conditions gave me another excuse. Nevertheless, despite a rather ordinary 6km on the dot achieved in the 20 minutes, I am quite satisfied with the effort. Even more encouragingly, I got my heart rate up into the 180's - which has never been done before. Enjoyed a steady cool-down with a predominant tailwind back home for 17km all up.

8km easy this afternoon - actually, before lunch! Hungry now! 4:29 min/km pace, average heart rate of 126.

Monday run - 15km easy + 5 x 100m strides

Back into it today. Up earlier due to my new days of studying, the trade-off being a beautiful sunrise and less humidity. 15km along the beachfront of Manly, the highlight seeing Tom running south. Really sore hamstrings this morning following the long run yesterday. Probably ran it slightly too quick, holding 4:17 min/km pace with an average 131 heart rate. Finished off with some strides. Not expecting much for Mona Fartlek tomorrow, the goal will just be to complete it.

Sunday long run - 30km

First 30km long run in three weeks, and didn't I feel it. Pace-wise, I made a concerted effort to slow it down based on my post-Melbourne reflection that I had been doing these far too fast. Ended up averaging 3:55 min/km pace, finishing in 1 hour, 57 minutes and 30 seconds. Probably still slightly too fast, but I guess that it is a work in progress. 4 minute kilometre pace should be the fastest I complete my long run at. My hear rate was slightly higher than usual, averaging 151 beats per minute. Essentially just happy to get it done, and looking forward to the forthcoming week, simply just to get through the sessions - although not expecting much in terms of speed.

Saturday session - 3 x 2km on a 9:30 cycle, 1 x 1km (am) + 8km recovery (pm)

First session back this morning with the prime objective to simply run on feel. This was made easier by the fact that my GPS ran out of battery whilst warming up. Matt Hudson & Harry Summers had similar intentions, the former coming off his first (impressive) half, the latter off a sub-29 minute 10km race. Warren Williams stepped up and filled in for Sean, doing a great job as usual. The course itself was apparently long, with everyone else's charged GPS's reading well over 2km. Ended up running with Matt (when he wasn't pushing too fast) and Tom Middleton, who is getting faster each week. Times were fine with 6:30, 6:25, 6:36. Decided to call it quits after the third rep, as I had gone into the red zone at this point. Felt guilty, so ended up jumping in with Matt and Tom on the second lap of the fourth rep, running it I'm around 3:10. Cooled down for another lap of the white fence with Harry for around 17km all up. A bit of a shock to the system, but just what I needed. Will aim to get back into normal training this week, simply get the sessions done without too high expectations for specific paces for the workouts.

8km easy this afternoon. 4:22 min/km pace, 130 average heart rate. Faster than usual, but effort-wise it felt fine.

Thursday morning run - 15km easy

Sleep deprived and in a rush. Got out early for three easy laps of my traditional Queenscliff to Shelly Beach & return loop. The rain was meant to be torrential, but I saw complete sunshine! And humidity. Nice to be back running without any gadgets or distractions. Brunch with Michael & James and the though of Shenkin Kitchen's world famous Shakshuka with a side of labne (despite what Michael says, they make the best labne) kept me going!

Wednesday morning run - 10km easy

Was going to resume running again on Saturday, but got bored so returned early. 10km really easy around the streets of Murrumbeena in Melbourne. Dead flat, overcast and cool. Bland and boring compared to Manly, but other than that, Melbourne is an amazing city. Loved the food and cafe scene. Sydney could learn a thing or two, especially in regards to prices!

Melbourne Half Marathon

Didn't go to plan unfortunately. However, despite my apparent failure, I was surprisingly not too disappointed. Felt great warming up, but was still slightly apprehensive after feeling flat for the past two weeks. In hindsight, I stuffed up by running too aggressive on my long run two weeks ago the day after a hard Sydney Striders 10km race at Homebush. Holding 3:44 min/km pace in that heat following a hard 10km race was stupid. I stubbornly put the lingering fatigue and drop in performance down to the mini heatwave, but this all come to a head the following Thursday when I broke my 3 months of consistent training. Didn't get back to where I was in time for Melbourne.

Ran with Neil Pearson and two other Victorians for the initial 13-14km. Held onto 3:17 min/km for the first 7km or so, which was slightly too fast. Didn't want to run solo, so held on despite my body requesting otherwise. Got though the 10km mark in 33:20-something, but from here it was apparent that a sub-70 was not going to happen, as this pace was definitely not sustainable. Held with the three other, along with another Victorian who caught up, for another 4km, but at this stage we were averaging 3:22 min/km - each kilometre split starting to blow out further and further. Then that was it, I had had enough. Initially decided to catch a tram back before realising I didn't have my MyKi card with me. Decided to jog back until I found or came up with another method of getting back to the MCG. Found a toilet along the way, and decided to make a quick detour. Walked around the block only to find that all the doors were closed with a sign reading 'Out of Order.' I continued to jog back towards the MCG. I then heard a voice behind me yell out 'come on Lewis!' I turned around and to my surprise saw Ken Gibson. I swore he was in the pack in front of me, but it turns out that he has a body double who also runs in an ACT singlet with the same haircut (i.e. bald). Ran with Ken for a bit, telling him that I was cooked. His right knee was playing up, so he had to stop and stretch. Taking the opportunity for another quick break, I stopped and kept him company while he did so. He got back into it, deciding to run and leave me behind (I had totally lost any passion at this stage). Ended up jogging back to the finish in the end, crossing the line in 74:40 something. In hindsight, not actually a bad time at all considering that I only ran two-thirds of the race with my heart.

Do I regret this? Absolutely not! And that is why I think I wasn't too upset. I put it all on the line to give the sub-70 a shot. It didn't work, and I suffered the consequences. I would have been more disappointed running more conservatively and finishing in 71-72. As it turns out, the best time in our pack of four was a mid-71. Neil ended up going mid-72. Furthermore, looking at the final results, runners such as Neil Berry crossed the line in the high 69's, runners who are in a completely different league to me. So all in all, it appears that the elusive sub-70 would most definitely never had have happened today.

Great to see some big PB's by some of my great running friends. Great effort by Matt Hudson in his first ever half marathon, running 66:59 finishing sixth outright. Damien Simpson impressed with a 76 minute half, as did Rachel with a new PB of 1:46 despite insisting that she was not race fit at all! And who can forget the courageous Mo, his first race back since an almost career ending knee injury earlier this year. The guy is the embodiment of a true champion runner who never gives up.

An easy week is planned before returning back to business. I guess running is unique compared with other sports. People always ask 'why don't you have a break for a month or two?' To me, running isn't a chore or sport, it's a lifestyle - and it's my religion! Never let a bad race define who you are!

Friday morning run - 10km easy with 1 x 1000m, 2 x 500m pick-ups

Feeling a lot better this morning, thanks to a massive dinner last night (left overs from About Life Cafe and an eye fillet steak) and a massage from the one and only Phil White. Wanted to add an element of speed or race pace efforts this morning after a lacklustre two days of feeling flat, especially as I don't plan to run tomorrow. Ran from my grandma's at South Curly, headed to Shelly Beach with a 1000m effort from Queenscliff SLSC south. Held 3:04, quicker than what I wanted. Felt  solid, hard-ish, but relaxed and controlled. Continued running easy to Shelly Beach, turned around and as I passed Manly LSC, did the same as before but over 500m. Another 500m easy jog before repeating again - finishing at Queenscliff SLSC. Got back to grandma's at 9km, so ran another 500m easy before turning around and finishing at 10km on the dot (a bit OCD I know). Average pace was 4:16 min/km, 141 beats per minute - maxing out at 167 during the 1000m effort. The boss was kind to give me the day off work, time to head down to Melbourne. The weather forecast is looking great!

Thursday morning run - 10km easy

Almost didn't run this morning. Didn't feel great, and was unsure whether to actually pull the pin or not. Ended up convincing myself to get out there. Ran into Matty at the corso, so stuck with him and chatted for a few km's. Returned back and did another lap for 10km all up nice and easy - 4:28min/km pace at 123 beats per minute. Was going to do some strides, but felt a bit uneasy doing so - really need that massage this evening!

Wednesday morning run - 15km easy

Cut another 5km out of my traditional Wednesday medium long run. I don't know why, but I felt extremely flat this morning. Not too uncommon for me on a Wednesday, but considering that the past few days have been quite a bit easier in terms of both volume and intensity, I was quite surprised. Just never really 'warmed-up' this morning. Didn't even bother strides at the end. 15km in 4:21 min/km, averaging 129 beats per minute.

Tuesday session - 15km steady with 3 x 1500m pick-ups at HM pace

Went against the original plan today of doing a Mona Fartlek. Thought I would be better off avoiding it, as the session itself is absolutely brutal in terms of intensity and pain. Easing my mind by convincing myself to the session go, I was pleasantly surprised to see how good my legs felt as I got out there for what I had subsequently convinced myself would be an easy 10km run. Decided to mix it up, so on my return from Manly LSC to Queenscliff SLSC each lap, I attempted to run at goal half marathon pace (i.e. 3:19 min/km pace). Went beyond this each time with 3:16, 3:10, and 3:08 min/km pace on each attempt. Ran the recovery in between each effort at around 4:05-4:15 min/km pace. All up, a comfortable session with a bit of specific speed mixed in, but not enough duration to compromise my recovery leading into Melbourne this Sunday. Very happy I listened to my body, not my mind this morning.

Monday morning run - 15km easy + 5 x 100m strides

Out for 3 easy laps of the Queenscliff to Shelly Beach & return loop. Felt slightly harder effort-wise, then I realised I was probably running slightly too fast. First few kilometres were around 4:10 min/km pace, so made a concerted effort to hold back as the run progressed. Guess it was perhaps due to the fact that I didn't have a tired 30km in my legs from yesterday. Averaged 4:15 min/km pace at 130 beats per minute. Finished off with some strides.

Sunday (not so) long run - 24km

Instructions were 24km at 4:30 min/km pace. Got the first part right! Ended up holding 4:00 min/km pace in the end, feeling much more comfortable, easier and shorter than my traditional 30km Sunday long run. A nice little confidence boaster heading into Melbourne next Sunday. I will likely aim to keep the next two days of training as per normal (i.e. Monday 15km easy, Tuesday Mona Fartlek), before reducing the mileage on each of the following days, with a rest on Saturday. I used this method leading into both SMH and the Gold Coast half's, both to great effect! I guess the key for the forthcoming week is to do rest as much as I can, and do no harm. Kept the heart rate in check this morning, holding 142 beats per minute.

Saturday session - 20 minutes threshold (am) + 8km recovery (pm)

Felt great (although heavy - too much dinner last night, but it was so yum) after a rest day, first in three months. The plan for today was 7km at no faster than 3:20 min/km pace. In other words, strong but controlled - comfortably hard, but not strenuous. The location was the oval at Mt. Steele at Moore Park. I was joined by about 8 others, while the rest of the squad completed 20 hill repeats on a 2:00 cycle. Went out slightly hard, letting Matty Hudson go out and dominate. Got through the first kilometre in 3:15, followed by the next 5km in 3:20 pace. The issue was, I was really pushing hard to hold this pace. I was way above threshold pace! My mind started convincing me that I was not up for Melbourne, given that the goal is to hold this pace for 21.1km! Matt hit exactly 7km when he drew level with me (i.e. as soon as he came to lap me). I decided to stop at this point, as I was starting to suffer too much. My GPS read 6.15km to his 7km - albeit mine was a lap shy of his. Given that the loop is 450m, and the fact that everyone else got the same distance as Matt, I reckon that my GPS was under-reading the distance quite substantially (I certainly hope it was)! Therefore, my supposed 3:21 min/km pace was more likely 3:08 min/km pace - way too fast for a threshold effort!!! Effort-wise, it certainly felt like 3:08 pace. Anyway, who cares! Melbourne is next week, feeling good and fit, so let's see what happens! A lap of the white fence for a warm-up and cool-down for about 15.5km all up. Might get back out for another easy run this afternoon, followed by a slower and shorter long run tomorrow.

Out for an easy 8km recovery run this afternoon. Averaged 4:38 min/km pace at 123 beats per minute.

Thursday session - DNF, need a rest day

I knew when the alarm went off this morning that today was going to be a struggle. Convinced myself to get out of bed and run up to North Head. Feeling like this is not unusual before a hard session, but today in particular was quite different. My legs felt heavy and lethargic, and the actual effort of warming up felt harder. Started the first 400m, pace was slightly off, but when I started the float I knew I didn't have it in me today. Unconvinced, I walked back to the start and gave it another shot. Same thing, 400m hard then couldn't run the float properly. Walked back to the start, and jogged straight back home. I very much hate pulling the pin on training! I think a mistake in my recent week was running Sunday too fast in the heat, especially the day after racing 10km. Again, I didn't feel great on Tuesday, but I think the heat really masked any lingering fatigue from the weekend. Today it was obvious. Always get a bit paranoid due to my past of bouts of lingering fatigue, but hopefully I can nip this quite easily via no running or training for the rest of today and tomorrow. Plan is to run a threshold session at Centennial Park (instead of Mt. Steele hill repeats) with the others who are racing Melbourne in 10 days time.

Wednesday morning medium long run (20km) + 5 x 100m strides

Windy this morning, but still humid. Running south was torture, running north was a breeze (no pun intended). Felt surprisingly good this morning, which is usually not the case after a hard Tuesday. Must have been the ice baths yesterday (i.e. jumping into the ocean numerous times throughout the day). 4 boring laps of the Queenscliff to Shelly Beach & return loop. Averaged 4:22 min/km pace, heart rate sitting around 126 beats per minute. Finished of as per usual with some strides. Three downwind, two into the headwind.

Tuesday session - Mona Fartlek (am) + 8km recovery (pm)

Today was simply about survival. Given the heat wave Sydney had been exposed to the last few days, 'world record conditions' were way off the cards. Already 21 degrees when I left home, getting the warm-up done was slightly more taxing than usual. The one advantage of North Head is the shade that time of day. Nevertheless, it really wasn't enough. I was actually thirsty before I started the session. Matty chose the right day to pull the pin, leaving me solo! Psyched myself up and got going. It felt harder than usual right from the get go. After the second 90 second effort, I really had a psychological battle with myself to simply continue going. Got to the half way mark in surprisingly good time, but it was all down hill from then on in. The last 15 second repetitions I simply had nothing left. Usually I can convince myself to dig deep and sprint home hard. Today, by comparison felt like I was just jogging the last minute or two - despite giving it all effort-wise. Finished with 6.08km, by no means a PB, but quite satisfied just to finish the session given the conditions and a very taxing weekend of racing and training (that Sunday run really drained me)! Cooled down (not really 'cooled') back home to North Steyne. The water awaits me!

Back out for a recovery run this afternoon. Still bloody hot! 4:45 min/km pace averaging 120 beats per minute.

Monday morning run - 15km easy + 5 x 100m strides

Mixed it up today, being a public holiday and all. Decided to meet mum and her swimming group for coffee up at Mona Vale, which ironically happens to be exactly 15km from my front door to Mona Vale SLSC. Only issue was that I locked both sets of my house keys inside my apartment. Luckily mum has a spare! So nice running a point-to-point route, especially along the coast. Still warm today, but that wind of yesterday was not there. Felt drained and tired, so took it exceptionally easy today. Not used to hills on a recovery day, so had a few slow kilometre splits, with some periods of heart rate elevation. All up, 4:37 min/km pace with an average heart rate of 127 beats per minute. Finished off with some strides at Apex Park, then a swim and coffee.

Sunday long run - 30km

Tough conditions today. Mild to moderate north-westerly (aka. 'Bushfire' winds) and a hot 26 degrees Celcius (when I got home anyway), coupled with the fact that I raced yesterday led to a recipe for pain. I went out quite quickly, hitting the first few kilometres in low 3:40's, high 3:30's before telling myself 'this is ridiculous, it's meant to be a long run - not a time trial!' From about 5km onwards I constantly made a conscious effort to reduce the pace, as every time I looked at my heart rate it was too high, sitting around 155-158 beats per minute. Effort-wise, it certainly didn't feel like this. Nevertheless, the last 4 or 5km were really tough, as I became extremely thirsty. My heart rate started sitting in the low 160's, and it was at this point when I decided against a fast last kilometre. To my surprise, despite the weather, tired legs, and general malaise, I got the run out in 1 hour, 52 minutes, and 4 seconds - about 40 seconds slower than last week. Average pace of 3:44 min/km, with the heart rate sitting at 155 beats per minute. All in all, happy with the pace (actually, more surprised than anything else). Absolutely saturated now, and I haven't even jumped in the water yet. Still annoyed that I lost 60 minutes of sleep last night!

Sydney Striders 10km Series - Race 9 Homebush (am) + 8km recovery (pm)

Everyone's least favourite of the three Sydney Striders' 10km courses. I don't know what it is, but the course itself is notorious for not being super quick, coupled with a somewhat bland scenery. Got up nice and early, picked Sigrid up and drove out to a glorious sunset. Thankfully the heat of the day hadn't set in (one of the advantages of an early start). Looked around at the start line and thought I might actually have a chance of taking line honours. Thankfully I spotted Matthew Cox, Chris Loader and Dave Criniti right before the gun went. I jumped in behind them, content to let them go (not they I had any choice, those guys are in a completely different league)! A voice said hello about 200m in, I turned around to see Quentin. I was stoked, as I knew that I could work with him - the past two Striders races I have been left solo, and was not keen to make it three in a row. Sat with Quentin for the first lap, crossing the halfway mark in a fairly comfortably hard but controlled 16:30. I was planning to make a move not long after, as I could hear Quentin starting to breathe harder and harder. But then flashed back to the same race in February when I thought the same with Tom and Hoey, only to hit the wall massively at the 8km mark. Took some turns back and front with Quentin, gradually winding in third placed Criniti at the same time. Got to the 9km mark, and actually really started to catch Criniti. Thought Quentin was dropped. Then got to my Achilles heel - that bloody bridge with 200m to go. For whatever reason, envy time I race here, I essentially come to a standstill at this point. Today was no different - looked around my left shoulder and couldn't see Quentin. Content, I ran to the finish line - only to see him blistering past me with 100m to go. I had nothing, so was happy (well, as 'happy' as I could be) to let him go. Crossed the line in 33:10, a massive course PB and second fastest time ever over 10km. Ecstatic with that. Went for a 3km easy cooldown with Quentin for around about 16km all up. Great start to the long weekend. Time to jump into the ocean once again!

Had to divert my easy run this afternoon due to the Manly Jazz Festival. Ended up running 8 x 1km loop from North Steyne SLSC to Queenscliff SLSC & return. Boring!!! 4:37 min/km pace averaging 119 beats per minute.

Friday run - 10km easy

Nice and easy this morning for two glorious laps of Queenscliff to Shelly & return. Amazingly beautiful morning, albeit quite warm. Kept the heart rate nice and low, averaging 124 beats per minute. Pace evened out at 4:29 min/km. Hopefully it won't be too warm tomorrow morning out at Homebush!

Thursday session - Deek's Quarters (am) + 8km recovery (pm)

Another new benchmark this morning, albeit only by a small margin. A balmy and humid October morning (the first of the year), a significant change from last week's torrential downpour and gale force winds. Matty joined me for the warm-up, but indicated early on that he would not be running the session following a solid 26km run out to West Head and return yesterday. This has been his biggest week this season, I think he is aiming for 150km. Sigrid met us at the stone arch entry into North Head, all keen and ready to go for her second session with us. After some procrastination, we went off. No matter how many times I do this session, it certainly doesn't get any easier! If anything, it hurts more and more. Unlike Mona Fartlek, I actually have no gauge into how I am fairing until the very end when I see the overall time. Ended up crossing the line in 15:14, pretty much collapsing as I did on Tuesday. So much so, that a local cyclist deviated off her path to check if I was okay! That's how much it hurt! Saw that Sigrid had decided to join Matty for a steady run at some stage through the 400's, which left me solo for a 9.2km cool-down back home to North Steyne. The sun is out, and I am heading to the ocean right now!

Out for an easy 8km recovery run between clients this afternoon. 4:42 min/km pace keeping the heart rate nice, low and controlled - averaging 119 beats per minute.

Wednesday morning medium long run (20km) + 5 x 100m strides

4 laps of the traditional Queenscliff to Shelly Beach & return loop. Nice southerly wind cooled me down at the end of each lap on an otherwise relatively humid and sticky morning. Felt very ordinary for the first 7-8km prior to the legs loosening up. Similarly to Monday, purely ran on feel - ensuring that the pace never really crept much faster than 4:30 pace. In the end, finished off averaging 4:26 min/km at 127 beats per minute. A couple of strides at the end to stimulate the nervous system!

Tuesday session - Mona Fartlek (am) + 8km recovery (pm)

Really on struggle street this morning. The legs were definitely not up for it following the long run only 48 hours earlier. Switched my mind off by simply focusing on getting the session done, irrespective of the distance/pace/time achieved. Matty joined me once again, but tweaked the session by running 20 minutes at threshold pace instead. Nonetheless, his presence made it more bearable. Probably ran up to North Head too quickly, didn't realise until we were there. Psyched myself up, and after much deliberation and procrastination, finally started the session. Had voices inside my head trying to convince me to stop from as early as the second 90 second rep. Ignored these, and it wasn't until the 10 minute mark that I realised that I was onto something special this morning. My only reluctance was if in fact that I had gone out too hard. Needless to say, the final 10 minutes was simply about holding on, trying to maintain some resemblance of what defines running technique. Like always, the 20 minutes of the Mona Fartlek feels like an eternity of pain. Perhaps Einstein was right when he stated that time was NOT a constant variable - I would certainly attest to this based on Steve's session! In the end, very happy to finish with a new benchmark of 6.18km, averaging 3:14 min/km pace for the 20 minutes. Couldn't move or talk properly for about 5 minutes, and wanted to collapse, but thought about the repercussions of having to get back up (which at the time would have been impossible). Chatted with Matty for a nice cool-down back home to North Steyne for 17km all up. Just about to jump into the ocean on this glorious spring day! Got an easy (and I mean 'easy') 8km on the cards for this afternoon as per usual.

Unbelievable weather coupled with school holidays led to a shit fight in terms of crowd control this afternoon. Nevertheless, just happy to be out there amongst it for a nice and easy recovery run. 4:41 min/km pace averaging 118 beats per minute.

Monday morning run - 15km easy + 5 x 100m strides

Made myself run easier today than usual. As I mentioned in my post the other day, the speed of my easy runs has progressively been increasing beyond what they probably should be run at. So that, coupled with the state of my legs after another solid weekend of training made the decision to run easier a no-brainer. Purely ran on feel for the first 10km before taking more interest in my heart rate towards the end. All in all, averaged 4:29 min/km pace with my heart rate around 124 beats per minute. And once again, I felt much better as the run progressed - the ideal result following an easy recovery run. Finished off with some strides. Typical weather, it's beautiful today - of course, it's Monday!

Sunday long run (30km)

Probably ran this too fast once again. Like always, I tried to keep my heart rate in check - having to remind myself to back it off a few times throughout. When I looked outside pre-run, it was pouring down. Replaced my singlet with my rain jacket, and ironically not a drip of rain the entire 30km! Now it's raining as I write this. Over the weather. Oh yeah, and the last 4km (from North Curl Curl back to home) the southerly (read headwind) decided to show up. Got home in 1 hour 51 minutes and 21 seconds, about 90 seconds quicker than last week. This averaged out at 3:43 min/km pace, which should be a bit quicker once the hills are removed. My heart rate was pushing the high end of the aerobic zone, averaging 151 beats per minute. Unlike last week, the last kilometre was slightly slower at 3:13. Who cares anyway, it's only the long run!

Saturday session - 4 x 2km on a 9:30 cycle at Moore Park (am) + 8km recovery (pm)

Always enjoy this one. Sean now seems to have got accurate on the new and modified 1km loop at Moore Park (yes, it is now 1000m). Another good turnout again this morning, with Harry, Matty and Ollie running out in front. Definitely not 'world record conditions' this morning with a very soft and muddy loop, but nonetheless great to be out there running in dry weather with only a mild to moderate wind! Very happy with the session, as it is the most consistent I have run this particular one (I have gone out too hard far to many times previously). 6:16, 6:14, 6:20 and 6:20. Felt sluggish in the first rep, but from then on just focused on keeping the heart rate not too far into the red, ensuring that I wouldn't blow up. This no doubt contributed towards the consistency. Nice and easy cooldown with Tom, Hamish, James, Harry and Sigrid for 17km all up (although forgot to the Garmin, and didn't realise until I was driving through the city - hence my record 1km on Strava). Plan is to get out for another run this afternoon after qualifying for the Japanese Grand Prix of course.

8km ver easy this afternoon. Have noticed that the pace of my 'easy' and 'recovery' runs has progressively increased over the past seven weeks. Need to rein this in and keep it under control. Ran purely on feel this afternoon, and therefore thoroughly enjoyed it. Average heart rate was 120 beats per minute, at 4:40 min/km pace.

Friday morning easy run (10km)

Got drenched again this morning. The sun the decided to come out. I got hot, and unzipped my jacket. Then it decided to rain again. But not as heavy this time. And how could I forget - that wind. It was unnoticeable when running north, but as soon as you would turn around at Queenscliff SLSC, boy did it let you know of its presence. Other than the bizarre weather, nothing too exciting to report on this run - other than seeing Justin out there doing the same thing. Really held back slightly more than usual today, averaging 121 beats per minute on the heart rate monitor at 4:25 min/km pace. Looking forward to a return to some more typical spring weather in the next few days!

Thursday session - Deek's quarters (am) + 8km recovery (pm)

Tough, windy, wet and cold. That's the only way to sum up this morning's session. Oh yeah, and 'slow.' Worst conditions I have run in at North Head since that freak low pressure system that hit Sydney in mid-April. I was joined by Matty, Oscar and Sigrid this morning - breaking the record for number of participants for a Thursday session (previous record was one - just me)! Grinder through the session, as I knew the overall time was not going to be pretty. Simply hurt and pushed myself as hard as usual, but was right about the time - finishing in 15:53. Matty got home a strong 40 seconds behind me, with both Sigrid and Oscar putting in brave efforts in tough conditions to finish strong. Horrible day for their first runs with us. Jogged around for another lap before heading back home, 17km all up. The wind is only getting worse now, need to rug up and stay indoors (except for another 8km recovery run this afternoon).

Bad timing once again - managed to cop a consistent downpour from the 2km mark onwards this afternoon. Heart rate went funny (i.e. stopped monitoring properly). Averaged 4:22 min/km pace, faster than what I should have run, but determined to get home and dry!

Wednesday morning medium long run (20km) + 5 x 100m strides

Almost managed to totally avoid the rain. Unfortunately it caught me out at about the 15km mark.mluckily it didn't last too long. Out for four laps this morning, with the wind getting stronger each lap. Felt great today, and the time actually flew by (which is a change from my normal Wednesday morning blues). Managed to hold 4:15 min/km pace with an average heart rate of 129 beats per minute. Finished off as usual with some strides. Won't be expecting anything special tomorrow if this wind persists!

Tuesday session - Mona Fartlek (am) + 8km recovery (pm)

Slightly tougher than usual conditions out there this morning, with a progressively increasing south-westerly wind ensuring a predominant headwind for the session. Really pushed my recovery yesterday as I was very sore after the weekend's efforts. So actually felt fresher than expected this morning. Matty called in sick following his great effort at the Blackmore's Half Marathon on Sunday, leaving me solo. Psyched myself up and went at it once again. Felt strong for the first 14 minutes, but once you turn under the stone arch (when it becomes uphill), it is simply just hold on and finish (as always). This was made worse again because of the headwind. Nevertheless, hung in there and finished in 6.13km. Very happy with that due to the wind, and I honestly could not have gone any harder. Matty appeared for a friendly cool down, so heard all about his race along the 8km cooldown back home. Convinced him to join me for Thursday morning's session - if the forecast is right, it should be messy and ugly!

Got out for an easy 8km this afternoon. Massive southerly made things fun, but at least I stayed dry. Averaged 4:30 min/km pace and 120 beats per minute.

Monday morning run - 15km easy + 5 x 100m strides

The first few steps this morning felt brutal. However, as always, eased into the run - progressively feeling looser and more comfortable throughout. Saw Tom early on running in the opposite direction. He reports that his hamstring is getting better, which is fantastic to hear! Another beautiful morning out there, spring is well and truly here now. Held 4:20 min/km pace, with an average heart rate of 131 beats per minute. Finished off as usual with some strides on the grass.

Sunday long run - 30km

Out for another long Sunday run following another awesome dinner with my good friends Michael & Lorie. I think it is an understatement to say that I am obsessed with Ethiopian food. Not only does it taste unbelievable, I am yet to have a bad run the day after! Today was no exception. Despite telling myself that last week's run was too fast, similarly today I ran purely on heart rate. The aim was to keep it under 150 beats per minute, which is kind of towards the higher end of the 'aerobic' zone for me. Nevertheless, got the run done almost a minute quicker this week, finishing in 1 hour 52 minutes and 51 seconds - averaging 3:46 min/km pace. Surprisingly got the last kilometre out in 3:08! Average heart rate was 145, but had about 800m or so early on where it dropped to 100 (measurement error, I hope)! Nice conditions once again, to run in - that is. No real wind, overcast with light rain here and there. Now the worry for today is - Afghan or Cuban cuisine for dinner tonight?

Saturday session - 8km hard at Moore Park (am) + 8km recovery (pm)

Tough conditions out there this morning on a very damp (arguably longer than) 1km loop around Moore Park. I have run the same loop three times since the council started construction, which has altered the traditional 1km course. Since then, I have made two consistently weird observations. Firstly, my lap times have consistently been much slower than previously (and I have run this loop millions of times). And secondly, despite running essentially the same loop the last three times, I have had completely different lengths on my Garmin. Today was actually short of 1km, despite everyone else's being on the money or over??? Oh well. Nevertheless, the session was simple - 8km 'hard.' After the first two laps, I realised that the lap times were all over the shop, so switched to watching my heart rate. Tried to keep it around 170 beats per minute, which saw me backing off slightly around the 5-6km mark. This was actually great feedback, as I didn't 'blow-up' like I traditionally would have if I had been simply focusing on pace. Came home in 26:40. By no means anything amazing, but considering the muddy conditions and rain, along with a questionable '1km loop,' quite satisfied as effort wise and form wise I felt great. Only a small turn-out today with the Sydney Running Festival tomorrow saw myself out the front running solo. Brad had a solid run, coming home about one minute behind. It's always good to see that everyone else ran slower times than normal, reiterating the course issues and the conditions. A white fence warm-up and cool-down bringing the session up to 16km. Will get out later on for an easy 8km after discussing dinner plans tonight with (hopefully) Michael and Lorie. Afghan cuisine might be on the cards?

Ethiopian it is! Can't complain, I'm essentially living there at the moment. Hopefully I start running like one! 8km recovery this afternoon into a strong south-easterly. Horrible weather today, not in terms of rain, but just cold, windy, rubbish-surf, etc. Held 4:31 min/km pace averaging a heart rate of 121 beats per minute. Best of luck to everyone competing in the Sydney Running Festival. I would have been tempted to compete in the Bridge Run had the organisers thought to make the course 700m longer!

Friday morning easy 10km

Simply two laps of Queenscliff to Shelly Beach and return. Intermittent bits of rain, but nothing too heavy. Generally feel a bit flat on Friday's, and today was no different. But as usual, felt better as the run progressed. Averaged 4:23 min/km pace with heart rate around 127 beats per minute.

Thursday session - Deek's Quarters (am) + 8km recovery (pm)

Best time of the week right now! Because it is the longest possible time until I have to go through that again! Another short but bloody hard run this morning. Nice conditions, thankfully completed under sunny skies despite the forecast for torrential rain (the meteorologists make us in the medical profession appear knowledgeable)! Set a new benchmark of 15:15 for the 8 sets of 400m with 200m floats. First time under 15:20, so very happy. Long cool-down of 9.2km back home to North Steyne for 17km all up.

Almost avoided the rain this evening. 8km recovery averaging 4:30 min/km pace at 118 beats per minute.

Wednesday medium long run (20km) + 5 x 100m strides

Another midweek longer run. A nice brisk drop in temperature made for 'world record conditions.' Like always, ran based purely on my heart rate, keeping it within the designated 'easy' zone. Managed to average 131 beats per minute, but what was surprising was that my average pace was much faster than usual at 4:18 min/km despite a similar heart rate to what I would normally hold for this run. Can only be a good sign. Finished off with some strides on the grass just south of North Steyne SLSC.

Tuesday session - Mona Fartlek (am) + 8km recovery (pm)

Surprised this morning. Woke up feeling like crap! Didn't want to open my eyes at all, let alone get out of bed and run. Dragged myself out and met Matty at 7:05am out the front of mine. Jogged up to North Head, trying to convince myself the whole way that I should actually do the session. In hindsight, it may have been the combination of a tough hills session on Saturday and a solid long run on Sunday catching up with me. Plus it was hot! Nonetheless, put my head down and simply just grinder out the session, never to sure where exactly I was until about the 10 minute mark - where I realised that I was further ahead than normal. Held on for the last brutal half, finishing with 6.13km. Very happy and satisfied with the run. Matty had another solid run with 5.8km, made even more impressive with a recent tweak to his technique. Jogged back home together for a solid 17km all up (20km for Matty). Will get another 8km in this afternoon running around the former PM's electorate.

8km easy this afternoon, keeping the heart rate nice and low averaging 121 beats per minute. 4:32 min/km pace, although I think the GPS might have read fractionally short.

Monday morning run - 15km easy + 5 x 100m strides

Another summer's morning in early spring. A balmy 15 degrees with a warm north westerly wind (that actually felt like a sea breeze). Dolphins in the water as well! 3 laps of my usual Queenscliff to Shelly Beach & return loop. Averaged 4:25 min/km pace. The heart rate monitor went ballistic for a few kilometres towards the end, so the average reading was through the roof. Nevertheless, when it was accurate I was simply trying to keep it between 125-130 beats per minute. Finished off with 5 x 100m strides. Still slightly sore from the weekend's runs.

Sunday long run - 30km

Felt under pressure this morning to burn off the overindulgence of Ethiopian food I ate last night! I can honestly not ever remember being so full! So much so, I only had ONE cup of tea before I went to bed (instead of my usual 5 or 6)!!! Probably pushed myself slightly harder this morning, but similar to yesterday afternoon, found myself having to back the pace off a few times throughout due to the heart rate (which was 100% reliable today) pushing the edges of the threshold zone. Got the entire run done in 1 hour 53 minutes and 39 seconds, a whole 70 seconds quicker than previously. Average pace was 3:47 min/km, with the heart rate slightly towards the upper zones of aerobic, averaging 149 beats per minute. Like always, my last kilometre was the quickest, this time it was a 3:13. Time for another swim, and maybe a sleep to recover from dinner last night (and perhaps the run as well)!

Saturday session - 20 x 210m hill reps (Mt. Steele) on a 2 minute cycle (am) + 8km recovery (pm)

This hurt more than last time. Second go at this session, and it was brutal. I don't know whether it was the fact that I have run 4 successive weeks of 150km, whether it was hotter, or the fact that the marker was 10m further back this time (which adds up over 20 reps)! Nevertheless, the goal with this session is simply to get through the 20 reps. It's nice in a way that the pressure is off in regards to not having tho hit specific paces, splits, times, etc. Simply put your head down and grind away. Great turn out today, and even better to see Cam Page back (finally). Got a 4.5km warm-up and cool-down in for around 17.5km all up. Might jump into the ocean now (it's been a while)!

8km easy this afternoon. Felt surprisingly really good, and actually had to consciously slow down numerous times throughout. Walking prior to this was an effort following the hills this morning. Pace and heart rate averaging 4:34 min/km and 121 beats per minute respectively.