Monday - 15km + strides

Out very early this morning for a balmy run around the beachfront and Fairlight. Felt absolutely fine, and really made a conscious effort to keep the pace as relaxed as possible. Ended up being faster than anticipated - 4:17's for the 15km. Even my strides were faster!

Sunday - Two hours

Another long run on the North Shore this week. Picked up Scotty and met Barts at North Sydney Oval. We ran the City2Surf course, which took us right to the top of Heartbreak Hill (8km on the course, 14km into our run). Then turned around and ran back. This part was interesting, as I've never run the course in reverse. You really appreciate how step some of those hills are around Edgecliff! I felt better as the run progressed, finishing really strongly. So a much more undulating Sunday run than usual. Just over 28km in 4:23's (or 4:19's according to Strava - let's call it 4:21's, as that was what Barts got). A beautiful and unseasonably warm morning for it.

Saturday - 8km hilly tempo + 8 x 100m strides

Fingers crossed that I have finally got my health issues sorted (after 6 years)! Today was hopefully the start of better times ahead. I met Barts & Scotty at the formers place in Willoughby for the infamous hilly tempo, albeit only 8km of it. After a short warm-up, we were straight into it. The plan was to simply try and hang on for the 8km (both Scotty and Barts were doing 14km). The kilometer splits were all over the shop due to the undulating nature of the run. The first few kilometers felt quite comfortable, then it was essentially the perfect tempo pace for me for that duration - 'comfortably hard.' Actually, I was quite glad when approaching the final kilometer, as it was starting to get slightly beyond that. 3:25/6's (Strava/Garmin) for the 8km, so quite happy with that. I took an easy jog back to Barts' and ended up back there as the two of them had just finished their 14km. Did some strides, but at a much more relaxed pace compared to Tuesday. Another short cool-down for about 17-18km all up. I'm really looking forward to seeing what happens over the next few weeks in terms of running performance, I'm really optimistic that I have turned a corner now. City2Surf is probably too close to expect anything beyond average for this year, but I'd like to give the Blackmores Half Marathon a crack, and perhaps even Burnie 10 if all goes to plan.

Thursday - not quite ready yet

The good news is that I woke up this morning feeling a million times better (objectively confirmed by measuring my HRV). The not so good news is that I still wasn't ready for a hard hit out today. Nevermind. The plan was a twenty minute threshold followed by some 400's and 200's. I met Barts, Scotty and Quentin at the Overseas Passenger Terminal for a 12:30pm start. It quickly became evident that I should have taken an easy day. Got to Barangaroo and that was it. Held on for just under 10 minutes before stopping and walking back to my car at Neutral Bay. The positives are that after seeing the Sports Doctor yesterday, I've identified a few issues that I can start working on (which I already have). I'll take another full day of rest tomorrow and try something short and sharp on Saturday morning locally (I think trying to do a 14km hilly tempo with Scotty and Barts is simply asking for trouble). Nevertheless, if Saturday goes well, I'd love to join them once again for a long run on Sunday. So despite today's setback, I'm actually very optimistic that I have turned a page and I can now look forward to some better times ahead. I'll happily reveal what the changes are if (and when) they work!

Tuesday - 60 minutes steady (3:50 pace) + 8 x 100m strides

I was tempted to join the HuRTS squad to complete the 8 x 1km reps when I saw today's plan, but resisted the temptation and looked at the bigger picture. I'm better off being slightly uncooked than overcooked. I met Scotty at the Opera House gates at 12:10pm before running up to St Mary's Cathedral to pick up Barts and Quentin. The goal was to simply run for one hour at 3:50 pace - no faster. Quite an unusual pace, as it is too fast to be called 'easy' and 'recovery,' but not fast enough to be considered a 'session.' We ran to Barangaroo and finished up at the Opera House. 15.64km at exactly 3:50 pace. Then it was 8x100m strides on the grass just next to the Opera House. This really exposed my weakness at the moment - my top end speed sucks. Scotty absolutely smoked me on these. This is something I really need to work on. The good news is, I can improve drastically. About one minute standing rest in between. With a 5km warm-up and 5km cool-down, I clocked in just under 27km. No wonder I'm feeling a bit knackered right now! Not a hard run, just a lot!

Monday - 15km + strides

Quite sore but actually felt good running this morning. Another amazing sunrise out there! Just did my usual solo Monday Manly-Fairlight loop, seeing Justin towards the end. 15km in 4:17's. Strides to finish with.

Sunday - 30km

I ventured outside Manly today for the long run. I met Scott at his place at Cremorne for a 7am start. We ran to Barts' place at Willoughby and then followed his lead. Not 100% sure where we went, but I do recall crossing Eastern Vallet Way twice. Also saw signs saying Castlecrag, Castle Cove - so I assume we ran around there somewhere. One thing I do know, it was bloody hilly! And the pace was definitely quicker than usual (which is a good thing, as I feel that I have slipped into running Sunday's slightly too slow). Headed back to Cremorne via North Sydney Oval for a solid 30km hilly run in 4:17's. Ready to get back into it next week after an easy week of 100km. Looking forward to it!

Saturday hills - 3 x (3' up, 4' float, 1' up, 2' float)

Very happy to be back out there and doing a session today! A very early start, meeting Scott outside his place at 6am for a 5km warm-up to Tunks Park where we meet Barts to run the same hills session as two weeks earlier. The rest and yesterday's massage probably contributed to my monster first rep, where I made it far further than I ever had for a 3-minute effort - and actually out in front! I was solid for the first 1 minuter as well. I kind of paid for this though. Managed to hold on and finish in between Scott and Barts for the second three minute hill. Then I was in survival mode for the final set. The middle minute of the long hill is torture (and even that is an understatement). This broke me, and it was a simple matter of going through the motions to reach the top. But I didn't give up, and made it! All up, quite a bit faster than two weeks earlier, with 7.64km (vs. 7.4km) at 3:57's (vs. 4:04's). I definitely dig deeper today, and could really feel it on the extended 8.77km cool-down via Barts' place. Just over 21km all up, so a solid morning of training. It would have been interesting to wear a heart rate monitor this morning, as I reckon I would have set a new PB on that second and third long hill rep this morning!

Friday - 10km easy

Feeling better again today. Just the usual easy Friday 10km loop. Bloody cold! 4:18's.

Thursday - 15km easy

Almost better! Just did my usual Monday morning loop around Manly and Fairlight this morning. Felt much better today compared to yesterday, probably around 80-90%. Once I got to the 7km mark it was like as if someone had just flicked a switch - I suddenly had more energy and running became effortless. Exactly what I wanted to achieve this morning. 15km in 4:22's. I'll take another easier day tomorrow before joining Scotty and Barts for some hills on Saturday.

Wednesday - 10km very easy

Up early for a very relaxed run along the beachfront. Wanted to see how slow I could make it! 10km in 4;50's. Felt okay, but am sure that it is doing me a world of good.

Tuesday - 5 x 1km (off 60")

I woke up this morning not feeling 100%. Probably should have kept to the original plan of a proper recovery week. Of course my stubbornness didn't allow this, so I went along to the 1km reps session at Barangaroo. Scotty, Barts, Quentin and Andy were there, and the plan was for 8 reps at just faster than 10km pace. In all honesty, I felt fine for the first three. Even for most of the fourth rep I was going strong. Then all of a sudden I was complete full of 'lactate' without any warning. Did a fifth rep to ensure that it wasn't just in my head. It wasn't, so I decided that was enough for today. E pace for the first four was strong, ranging from 3:05-09's. Number five was 3:18. I hate pulling the pin during the session, but I have to realise when my body says 'enough is enough.' With a warm-up and cool-down it was just over 15km all up. I'll keep the next few days very light and easy, hopefully ready to start back up again on Saturday. I'll just absorb the last three weeks worth of hard work and bounce back stronger!

Sunday - 30km

I met Ben and Richard Banks at the pool at 6:15am, stoked to have some starters after two weeks of solo long runs. Not long after we picked up Hamish, bringing the number to four. I soon learnt that Ben had just done a 9km tempo run, so would be turning at Dee Why. Hamish joined him, leaving Banksy and myself for the remaining 25km. We just did the usual loop. I felt pretty tired during the second half, almost wishing that I had bought my Opal card so I could quit early. I'm unsure whether yesterday's sub-par run was a direct result of Thursday's session, or is it an early sign that I am beginning to over-reach - in which case a recovery week would be due (it has been three consecutive 130+km weeks)? We got the 30km done in 4:21's, so that was quite a bit faster than the past few weeks - which may also explain why I didn't feel as comfortable. Just over 130km for the week. I'll have a think about next week today - my priority is to still complete the speed sessions on Tuesday, Thursday and Saturday. So I could perhaps take a rest day tomorrow and Friday, and reduce Wednesday to 15km, bringing me down to a 100km week (which is the goal for an easier week), yet still maintain the quality. I'll make a decision before I go to bed tonight.

Saturday - Parkrun

Well, that was much slower than it felt! Always disappointing when that happens. I actually felt good, but perhaps the lack of anyone to work with (I was out the front by myself) and Thursday's session still in my legs (I really dug deep, much deeper than I have in a long time on Thursday)? Anyway, 16:56 for the win. At least I got it done. I was almost going to punish myself by doing some 400m reps after it, but then thought that could be the single worse thing I could do, as clearly my body is still recovering from the last two weeks of training. The good news is that everyone else behind me complained that they were slower than anticipated as well. 5km warm-up and 5km cool-down for 15km all up.

Friday - 10km easy

I actually felt surprisingly good this morning! Still kept the pace very easy though. Just along the beachfront for 10km. 4:35's.

Thursday - 20 minute fartlek (3' on, 2' float, 2' on, 2' float, 2' on, 1' float, 4 x 1' on/1' float)

Another busy day around Circular Quay, both with premature Bastille Day celebrations (didn't realise how many French people there are in Sydney) and Arsenal FC staying at the Hyatt - combined with beautiful weather and school holidays. I met Barts, Scotty and Quentin at the Overseas Passenger Terminal for a 12:25pm start. The two objectives for today were to get over 6km, and to stay with Barts & Scotty as long as possible (with halfway being the realistic goal). Managed to achieve both goals, with a solid 6.14km (3:15min/km average pace) along with Quentin, staying with Barts and Scotty until the start of the 1 minute efforts. Absolutely spent now though, that was the hardest (and fastest) session I have done in a long time - probably my single best run since the Sydney 10 last May. I had to sit down on a rock at Barangaroo as soon as the session finished. Even after that, Quentin started jogging slowly to cooldown while I had to powerwalk. Got going in the end. 5km warm-up and 5km cool-down for 16km all up. Looking forward to an easy run tomorrow, then need to decide what to do on Saturday. Parkrun is the most obvious choice, but the only con with that is that it is not too much different to what I just did today. But the social aspect of it might make it worthwhile, unless of course I can get some starters for some speedwork either along the beachfront or even at the track. I'll see what happens.

Wednesday - 20km + strides

The rain was unavoidable this morning. It was there when I got out,mandnit absolutely poured down as I approached North Head. Then it cleared! Out for a solo run once again this morning. Just stuck to my now 'traditional' North Head loop. Felt ok, kept the pace nice and comfortable. 20km in 4:29's. Strides to finish off with.

Tuesday - 5km tempo (off 3'), 3 x 1600m (off 2'), 3 x 400m (off 1')

Another massive session. Joined Barts, Scotty, Scotty, CT, LJ and Bruce at the Overseas Passenger Teminal for a 12:25pm kickoff after a 5km warm-up over the bridge. Barts laid down the strict instructions of running the 5km tempo at marathon pace, translated to 3:25-3:30 min/km pace. We stuck to this, running a comfortable 17:10, staying right with Barts and Scotty. A quick three minute rest then straight into the mile reps. These were tough, and I was adamant on simply trying to stay consistent throughout, without worrying too much about the two in front. I managed to stay with them for the first 1km of the first rep, then it was about 200m less with each successive rep. But overall, much more consistent than last Thursday (confirmed by CT as well). Times were 5:08, 5;14 and 5:20. Then it was a matter of getting g through the 400m, which hurt a hell of a lot more than I thought they would (I think we all got caught out here). Times were nothing amazing with a 75, 74 and 75 - running with CT by this stage. Overall, a great session, and I can feel myself getting stronger! 11.6km all up. A nice and easy 5km cooldown back over the bridge for just under 22km all up!

Monday - 15km + strides

Another solo run around Manly for my usual Monday morning 15km loop. Cold but beautiful morning. Felt fine, but kept the pace slightly easier than usual. 15km in 4:26's. Strides to finish with.

Sunday - 30km

Another solo long run. I was initially planning on traveling to North Sydney to run with Barts and Scotty, but had a little bit of faith that I would get some starters locally. No luck in the end. Although I saw Hamish at Brookvale main, totally forgetting that he was racing the Sydney Harbour 10km this morning. Then I ran past Ben and Jeet around the lake! Anyway, I could really feel yesterday's hills session (and probably some residual fatigue from Thursday's - that was really tough), meaning I didn't feel much better than last Sunday. Nevertheless, I simply listened to my body and ran at a pace that I felt was comfortable. In the end, it was 4:25's. Pretty shattered now (in a good way), a great week of training with three very good quality sessions and 135km.

Saturday hills - 3 x (3' up, 4' float, 1' up, 2' float)

Joined Scotty and Barts for a hills session at Tunks Park at Northbridge for a change of scenery. Met Scotty at his place for an easy 3km warm-up. The session itself was solid without being too taxing - it helps that hills are one of my strengths, and given that I am the smallest of the three of us definitely gives me an advantage going up. The goal was to try and hang on as long as I could, and to my surprise I was able to do this for the entire session. About 7.4km all up for the entire 30 minutes. We did a long extended cool-down which took us all around Northbridge and Cammeray - about 10km. So a solid hitout of just over 20km all up. Loving the variety at the moment, and really enjoying the training! Feeling good!

Friday - 10km easy

No alarm this morning after a late one last night watching Grinspoon celebrate the 20th anniversary of their debut (and only good) album - I'm starting to feel old now, I remember getting this as an 11 year old when it came out in 1997! Just an easy run around Manly, very sore from yesterday's session (that was bloody tough)! Saw a few of the guys out doing the B&B (absolute madness)! Started to warm-up and feel better around the 7-8km mark. 10km in 4:35's. Going to meet Scotty and Barts again tomorrow morning for a hills session instead of Parkrun, so looking forward to mixing it up further.

Thursday - 3km effort (off 3'), 4 x (400m effort, 200m float, 400m effort) (off 90")

A last minute change of plans thanks to a message from Scott offering an alternative session with Barts. Decided to give it a go, slightly apprehensive though given how fast they both are at the moment. Bumped into Jake on the warm-up over the Harbour Bridge and told him about the session, and he was keen as well. Met LJ, Tim and CT as well, so there were a few of us. The goal was to try and stay with Barts and Tom for the 3km effort, then simply hold on for the 400's. That I did. We ran a 1km loop around Rushcutters Bay, with 3:10, 3:15 and 3:17 splits, averaging 3:14's. Fairly solid, but felt surprisingly strong after the first kilometer (where I was going too close to that red line for comfort). A 3 minute break then onto the oval for the 400's. The first one was good, but I was in dept from there on in. Just tried to get through the remainder in a half respectable pace, which in isolation, the times were not too bad (a different story compared to the others though). 3:07, 3:13, 3:14 and 3:16. Decided that four was enough, as did CT, while the others got a fifth rep. Absolutely spent now, a really solid session. Very happy with the 3km effort (fastest I've run for that length in a long long time, especially on a windy loop). Like last week, the 400's (broken 1km efforts) exposed my weak link - top end speed. A 6km warm-up and 6km cool-down for just under 20km all up. Now got to get ready for Grinspoon tonight - my first concert since Soundgarden (who, sadly I can't see anymore)!

Wednesday - 20km + strides

A solo medium-long run to North Head. Felt not too bad this morning, as I'm still learning that Wednesday morning's can be tough after a lunchtime session the previous day. Very slight pain at the insertion of my left tibialis anterior, possibly due to getting used to a new pair of shoes. Nothing major at all though, it warms up as I run. 20km in 4:29's. Finished with strides.

Tuesday - HuRTS 5 x broken miles (1000m effort, 300m jog, 300m hard)

This would have to be one of my favourite sessions so far. Spring had come early today with the temperatures creeping into the low 20's. Combined with school holidays, there were people everywhere. Quite a good turnout considering that most people had raced on the weekend, with Quentin, myself, Andy and Jerome pushing the pace out the front. My legs felt surprisingly bouncy, and I was happy to push the pace for the 1000m part of each rep (up until the final rep, where I entered survival mode). Pace was not bad, especially considering the excessive amount of zigzagging and dodging of people, dogs, and stray trucks! All the 1km parts were consistent between 3:10-14 pace. All up, a solid session that got the heart and lungs working! A nice and easy cooldown via Barangaroo with Andy and Quentin for just under 18 and a half kilometers all up.

Monday - 15km + strides

Out for a solo run around Manly this morning. Another awesome morning, despite how cold it was! Stuck to the usual Fairlight loop, feeling better than yesterday. 15km in 4:22's. Finished with strides.

Sunday - 30km

I really felt it today, which is no big surprise. Probably compounded by running solo, time seemed to slow down. Another beautiful, yet freezing morning. I just ran the usual lap of the lake - I had contemplated running my old course along the coast for the extra hills, but decided it wasn't a smart idea given yesterday's race. Kept the pace very light and easy, so was somewhat surprised to see 4:26's once I got home - it felt much slower than that. Just arrived home and trying to track a few runners up at the Gold Coast. Ben looks like he is off to a strong start in the marathon, I really hope he can crack that 2:50 barrier. Was quite surprised to see a little less depth in the half marathon field this year, especially around the 70 minute barrier! Way different to 2015. Run of the weekend so far would have to be Scott again in the 10km yesterday - the man is on fire at the moment! Another 130+km week for me, so am happy with that. Looking forward to another week of training ahead.

Saturday - Sydney Striders 10km, Homebush (34:08)

Really happy with this, as I completely trained through it, and it actually felt more like a 10km tempo run than a race (intensity-wise), so that is super encouraging. Slowly building my confidence back, which has been shattered from the events of this year. Rocked up to Homebush for a freezing reception. Did a shorter warm-up than usual (3km), turned up to the start line and was stoked to see Gary Mullins turn-up (he's in great form at the moment, having just run a 33:20-something two weeks ago in Launceston). So the plan was to try and stay (and work with him where I could) with him. As it turned out, this was excellent as we both shared the work throughout. A few times towards the end he would put the hammer down - but to no avail. We got to the final kilometer and I was feeling fine (I'm super cautious though, as I know that I can redline suddenly with no warning in the 10km). Made sure I held back to save myself for that stupid bridge at the end - which was my mistake. In hindsight, I should have made my break here, but a lack of confidence saw me just sit there and bide my time. Got to the bridge relatively fresh, but my lack of top end speed and lost hill strength saw Gary push ahead for the final 100m. I honestly didn't care that much, as I crossed the line just behind him in second place for 34:08. So very happy with the time (fastest since Sydney 10 in May 2016), especially on the slowest of the Striders' courses. Even better was the fact that, although spent as I crossed the line, I kept the effort firm and controlled (and probably could have taken a good 20-30 seconds off this if my life depended on it). A nice 5km cooldown with Hamish and Stephen before collecting a bag with a nice Mizuno t-shirt and water bottle for claiming a podium (much more generous than anything Fairfax could offer). 18km all up. Not sure if I will race the SH10 next Sunday, I kind of want to simply focus on getting some solid and consistent training in over the next six weeks in the lead up to the C2S, Blackmores, and perhaps (if all goes to plan) Burnie 10.