Monday - 15km

The best I had felt in a while! Happy with that. But am still going to take the next week or two easy, regardless of how good I feel - I need the break! Solo up around North Head. 4:27's.

Sunday - Long run (27km)

It was great to have some company this morning with Erika, Tom and Toby. The pace was much easier this week, which was perfect for me today. We ran the reverse loop once again, but turned at the caravan park and cut out Long Reef, bringing it down to 27km. That was plenty for me today, as the plan for the next few weeks is to simply run for enjoyment without the stress of having to run at specific paces for set distances. In saying that, 4:34 pace this morning. Just spent an hour at The Emporio chatting with Tom, Macca, Justin and Ben. Planned to go for a swim, but the the ocean is like a washing machine. Cracking day though!

Saturday - 20km

Was on the verge of doing a session this morning. Weighed up the pros and cons. Went out, for the first kilometer or two I felt magic, but then the heavy legs kicked in. So the decision was made. Just ran nice and steady around North Head, and then back along the beachfront. 16km was initially going to do, but then just added another 4km - just because it is the weekend and I am in no rush. 20km in 4:18's. I think I will simply just take each day as it comes. Although, perhaps taking a few weeks off speed work may do me the world of good; after all, I want to run fast in 2017.

Thursday - 10km easy

Decided to take yesterday off, and only do an easy run this morning. 10km nice and easy along the beachfront holding 4:30's. Planning on another rest day tomorrow, then I might attempt a session on Saturday morning.

Tuesday - Exhausted, 10km easy

I was kidding myself trying to do a session this morning. In all honesty, I should have headed the warning signs from the end of last week. Simply put, my speed sessions have been horribly slow! Last Tuesday's was ok, then Thursday I felt average (blamed the wind, which was fair enough), but Saturday was just slow (slower than Tuesday, and shorter)! And I was absolutely exhausted after it! Averaging 3:25's for 4.8km on a flat course in great conditions is not a good sign (especially when I have held 3:20's for 21.1km)! The thing is that the slower runs are not the problem, they are feeling progressively better. But the fact that I was getting slower each hard session is a sign that I am not ready for the speed work just yet. I got out there this morning, bypassed the hills (made the decision running up Darley St), and decided since I was out, I may as well make something out it. Plus, it was a beautiful morning. Too hard to resist. Decided to make it double figures, so ran a 10km loop nice and easy. Not sure what to do for the rest of this week (and probably next week). I don't think I need complete rest, perhaps a week or two of lower easy mileage. It seems to have done the trick in the past (generally these episodes last around 6 weeks, and I am currently just beginning week 5). I still love running, which is encouraging. The good thing is that there is no rush, with no planned races until 2017. Just want to get it right!

Monday - 16km easy + strides

Typical Monday morning, awesome weather after an ordinary weekend! Out by myself again, as per usual. Stayed along the beachfront this morning as I was a bit sore from the weekend, and I am doing a hills session tomorrow morning. 4:29's. Strides next to North Steyne SLSC.

Sunday - Long Run (30km)

Solo this morning, the one day of the week where you really want some company. I thought this would have been the case considering the curry night was on last night. I got the best of both worlds - got to catch up with everyone pre-dinner at The Steyne, then managed to (sadly) miss Ashiana's (which, no offence, is the absolute worst Indian restaurant around) as some friends had pre-booked The Herring Room for my birthday (which, as it turns out, was one of the best meals I have ever had). Anyway, back to this morning, solo around the usual lap - in reverse. Added the Long Reef loop in, making it a 30km round trip. 4:16's. Just under 140km for the week. The OCD in me wants to go out and run an extra mile just to bring it up to the 140km mark, but I am more mature these days - I'll let it go!

Saturday - Quarters (am) + 8km recovery (pm)

I got it done, that was the best thing about this morning's session. Forgot how hard this session was. The fact that it is shorter than Mona and Thursday's threshold run makes it deceptive - it certainly isn't any easier. Ran it solo in the bike lane along the beachfront. Probably went out too hard (in fact I did, just looked at Strava - the first kilometer was 3:09!!!), but at this stage of my training, I'm not concerned about that at all. It's about getting into the zone, suffering, and holding on as long as you can. Character building stuff. 16:25 for the 4.8km, holding 3:25's. Faster than Thursday, but the same speed as Tuesday (although today was 1km shorter). Couldn't have given it anymore, so I have to be satisfied with that. Was initially planning to add on some 200's at the end, but was way too knackered. A 5km cooldown for 14.6km all up. Managed to dodge the rain - another bonus. I'm simply going to keep on training, I'm sure my form will come back in time. At least I don't have any races for a while.

Out before lunch for an easy 8km along the beachfront. 4:28's, probably too fast.

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

Woke up nice and early to the most random sea breeze! I don't think that would have been a breath of air anywhere else in Sydney, yet a consistently strong ENE wind was blowing hard off the coast of Manly. That's always my luck. Now I am at home writing up my blogpost, its still now! Oh well. Anyway, back to the typical Thursday threshold run this morning, after missing last week due to being bedridden! Decided to ignore the conditions and run purely on feel (which I should be doing anyway, especially for this sort of run). In the end, finished with 5.73km for the 20 minute effort (3:29's), exactly the same as two weeks ago. Nevertheless, I am quite happy with this, given today was much tougher with the wind. It definitely hurt, in a hard but (mostly) controlled manner. 16km all up in 3:55's.

The wind is back. An easy 8km along the beachfront. 4:33's. Rest day tomorrow!

Wednesday - 20km + strides

Medium long run Wednesday, usually my least enjoyable run of the week. Situated right in the middle of two hard runs, and the fact that it still is 20km in length, it is an awkward one as you are usually sore from Tuesday, but you also want to save yourself for Thursday. However today I enjoyed it. Ran solo, to the lagoon, then the North Head loop, finishing with another loop of the lagoon with a bit extra along the beachfront to get the 20km out. 4:29's. Finished off with some strides on the grass.

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

Well that was a brutal introduction into the third decade of my life. A change in schedule due to falling ill last week saw the reintroduction of my favourite session today. Hands down the best 'go to' session when you simply want a good hit out that broadly targets all aspects of running fitness. Simple, concise and bloody effective! I was slightly apprehensive about getting back into it this morning (as is always the case on the first hard run back post-gastro), but decided to push ahead anyway (as I usually do). Started at Manly LSC and ran the session in the bike lane between Manly LSC and Queenscliff SLSC. The good news is I was much faster then last time (10 days ago), but still some way to go. 5.86km in 3:25's. Couldn't have gone any harder today. A quick laydown before dragging myself back onto my feet for an easy 5km cooldown. 15.6km all up.

Worked from home today so got out for an easy 8km along the beachfront just before lunch. Cracking day! 4:32's.

Monday - 16km easy + strides

Very warm this morning! The first few strides out the door felt ordinary, but within a few minutes everything came online. Solo this morning, so ran to the lagoon followed by the North Head loop. 16km in 4:31's. Did my strides on the grass just north of North Steyne SLSC - much better option than Pine Lane.

Sunday Long Run (30km)

An absolutely smashing morning (especially compared to the conditions in Melbourne)! Just myself and Toby, with Ben initially, and a brief appearance by Andy around the lake. Similar to last week, we reversed the loop, and added in the Long Reef circuit. I made a concerted effort to keep the cadence high, managing to average 180 on the dot for the entire 30km. Felt good, really only feeling a lack of power on any inclines. 30km in 4:23's. Time to jump into the ocean and follow everyone in Melbourne. Looks like Hoey is having a strong race in the full!

Back again - Saturday easy 16km

I have never been so happy to complete an easy 16km in 4:29's. I came down hard on Wednesday afternoon with a horrible case of gastro, so was confined to my bed with a bucket on standby (which did its job) for the past two days. Kind of felt half decent by last night, so was quite apprehensive about heading out today. Convinced myself to stay close to home just in case. The biggest fear was a lack of energy, given that I have lived on toast and WeetBix over the past 48 hours. But once I got going, it was actually really nice. Much better than a fortnight ago when I started back up again. So just stuck with laps of the beachfront for 16km. Could have gone further, but I have made the mistake before of being too enthusiastic too early on, only for it to come back and bite me. Planning to go long tomorrow, especially if I can muster a return to a half normal diet today.

Wednesday - 20km with strides

Ben pulled the pin so I was up early and solo. Bumped into Erika so had a chat with her for about a kilometer before she had to head home. Quite cold out there today. My legs were heavy from yesterday (as expected), so kept it boring and flat by hanging around the beachfront. Although 'boring' only in the sense of doing laps - the location is the best in the world. I really noticed even the slightest inclines this morning. 20km in 4:32's. Strides felt similar to Monday - uncoordinated and slow.

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

I'm starting to see signs of improvement, which is very encouraging. This session is always brutal - it's up there with Mona fartlek in terms of brutality (arguably worse, as it is generally ten minutes longer)! Again, not expecting the world today based on recent form, a presession goal of just under 31 minutes was the mindset. So very happy to get it done in 30:41. By no means was it my quickest, but it is slowly coming back. Forgot how hard those last few reps are! From about the seventh to ninth rep, it honestly feels like your legs are made of concrete and you are simultaneously trying to run through quicksand. Can always muster up the strength and courage for the tenth and final rep! A few minutes sitting collapsed on the rock down the bottom of the hill before a nice and easy jog back home via Shelly Beach. About 18km all up. Glad that is done - longest possible time between having to do it again!

Another 8km easy around the streets of Randwick. Tough after this morning's hills. 4:36's (slightly too quick).

Monday - 16km + strides

Another beautiful morning, managing to get out before the predicted heatwave. A strong north-easterly sea breeze kept the temperature down. Solo again, so just stuck to a few laps of the beachfront (too nice to go anywhere else). Really just focused on keeping the cadence nice and high, which has become easier over the past week since I have made a conscious effort to do so. 4:29's. Finished off with some strides - I could definitely feel that I hadn't done these in a while, the messages from my brain to my legs were very rusty. 17km all up.

Sunday - Long Run (30km)

Only a small crew today in myself, Scott, Justin, Ben and Toby. The former two were only aiming for 90 minutes, so the initial plan was for Ben and myself to turn with them and then run the remaining distance along the beachfront at Manly. Toby talked me out of this, so him and I ended up running a lap of the lake in reverse. To really throw a spanner in the works, we ran up Long Reef headland on the way back! Very unconventional, but bloody brilliant! Solo from the top of Mt. Dee Why for the final few kilometers. Ended up being 30km on the dot when I got back to Harris Farm. A more normal pace this week in 4:30's. I'm nice and exhausted now. I think the weather man stuffed up again - I'm definitely jumping in the ocean now! 141.1km for the week (that's officially according to Strava, which does not lie)!

Saturday - Mona Fartlek (am) + 8km recovery (pm)

Very rarely is this a session of choice these days. Well, I chose it this morning. And despite it being rather unglamorous (which is no surprise), I reckon it is just what I needed. Solo and along the beachfront, a change a scenery can bury the psychological demons of doing this session solo. A ver balmy morning meant going shirtless (which after a break is quite unfair for the surrounding members of the public - at least I wasn't wearing my Malaysian Budgey Smugglers)! Up and down the bike line starting at the southern end outside Manly LSC. Despite being the same duration as Thursday's 20 minute threshold, today's 20 minute fartlek is a different beast altogether. The session goal was to aim to go slightly faster than Thursday - which I just managed. Finished with 5.76km, holding 3:28's. Looking on Strava post-run reveals that the first two kilometers were 3:18 and 3:19 respectively. Quite happy with that, as I really didn't think I had that in me at the moment. Any wonder the back half of that I was suffering badly! I won't mention my splits for the second half, but the maths can be done. I was spent, so at least it is not a lack of effort. The two key principles I am sticking by at the moment are 'patience' and 'consistency.' Not having the pressure of any up and coming races is nice as well. As long as I stick to the plan and continue to make some progress over the weeks and months, then I am happy. Plodded for a 5km cooldown for 15.55km all up. Time to jump into the ocean!

Out again this afternoon for an easy jog. Focused on keeping the cadence high. 4:38's.

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

Always a solid session this one. Solo once again, so ran this along the beachfront. I used to do this session every Thursday at the back end of last year, and I reckon that including it as a weekly fixture did myself a world of good in the past. Simply, you run for 16km, with the middle 20 minutes at threshold pace. I wasn't expecting much today at all, just wanted to set a benchmark. Realistically, I thought 3:30 pace would be ok. In the end, just bettered this with 3:29's, getting 5.74km for the 20 minute effort. Obviously this is a long way off where I need to be, but I am actually quite happy with this for today. If you had have offered that to me pre-session, I would have taken it with both hands. Felt better than Tuesday at least. Then it was simply running at an easy pace to get to 16km. 3:58's for the entire run. Already seen a client and now time for breakfast. It's actually been quite tough forcing more food down post-session, but I am sure it is going to help.

Out this afternoon for an easy 8km. Bloody warm! Focusing on technique most of the way. 4:35's.

Wednesday - 21km easy

Solo again this morning, but another beautiful day (albeit quite chilly). Took it nice and relaxed, and really focused on a few technical things (which I need to do after seeing some recent photos of myself racing). Ran to the lagoon, up to North Head, back to the lagoon, then halfway to Shelly Beach and back. The extra kilometer was instead of strides - not worth the risk with a slightly vulnerable hamstring. 21km in 4:42's.

Tuesday - 10 minutes hard, off 5 minute jog, 8 x 60/60 seconds on/off (am) + 8km recovery (pm)

I was quite nervous for this, as is always the case when returning to speed after a layoff. My hamstring had improved, but still not 100%. At one stage I thought I might have been solo, and contemplated going home and running easy. But Scotty showed up and we did the aforementioned session. I wasn't expecting much, and the reality matched my expectations. I stayed with Scotty for the first lap of the 10 minute effort (about 5 minutes), then he took off after that. I reckon I got out about 3km all up, which wasn't too bad for a first up effort (would definitely want to go faster than this over the next week or two). A nice recollection and a five minute jog was followed by the one minute efforts. This is where my lack of speed work really showed - I simply just went through the motions. Scotty was on fire. The good news is that for me it was simply a lack of conditioning as opposed to fatigue which had been the case prior to my break. A nice and easy 5km cooldown for a solid 17+km all up. A stunning morning!

I'm quite excited - feeling significantly better on every run since returning. 8km around Randwick before lunch in 4:44's.

Monday - 17km easy

Today was the best I have felt in a long time. Surprising, as the first kilometer or so was uncomfortable, feeling the effects of the long run and a sore right hamstring (which I think is actually very mild sciatica). Three-and-bit laps of the beachfront solo, the highlight of which was seeing some whales fairly close to shore midway through. Decided to err on the side of caution and not finish off with some strides; instead simply running another kilometer (for fun). 4:34's. The plan is for a session with Scotty tomorrow morning, although I am definitely not expecting much. Looking forward to it though!

Sunday - Long Run

The perfect morning to be out there. Was glad that most of the guys had raced yesterday, meaning that the pace was always going to be much easier. This suited me perfectly. Had a reasonable turnout this morning with Tom, Ben, Justin, Robin, Toby and Scotty (who had another strong race yesterday at Homebush). It was actually the slowest long run I have ever done, getting out 28km in 4:42's. My right hamstring is still a bit off, but certainly nothing to stop me running. Finished off with a jump into the ocean - it's still bloody cold!

Saturday - Easing back into it (16km)

I got bored not running, so simply lasting until Saturday was some achievement. After a week of no running and purposely eating more (my skin folds are 'dangerously low' according to the dietitian), it was brilliant to be back out there. Although I spent the first half feeling completely uncoordinated, like as if I was learning a new complex skill for the first time. The initial plan was to stick to 16km, and despite a desire to go further, I resisted it and stuck with the original plan. So 16km all around Manly and North Head. 4:43's. Looking forward to meeting up with all the other guys tomorrow for the long run - it feels like I haven't seen anyone in ages. The only downside is losing an hour of sleep tonight!