Sunday - 30km

A slight relief from yesterday’s heat with some light rain and a moderate southerly wind made conditions slightly more favourable this morning. Although it was bloody humid out of the wind - especially around the lake and through Cromer. Didn’t feel anything amazing today, and really just kept the pace comfortable and once again focusing on my breathing. Although I managed to focus on this today for the entire 30km! Coming home was tough into the head wind (like always, didn’t really appreciate the tailwind during the first half of the run). I really started to feel dehydrated, so had to make a quick (and very rare for me) emergency stop at a tap at the ovals in Dee Why at the 24km mark for some much needed water. By this stage I just wanted to get home. Got back to Harris Farm in 1:58:27 (3:57’s). I must say that out of all the weekly runs that I do this time of year, the long run has turned out to be the hardest due to the heat and humidity. It’s really that final 10km that does it to you. No swim today (although I said that yesterday and managed to go twice)!

Saturday - Manly to Spit & return (+ 6 x 60m sprints)

A nice change with the rain, but it was still quite warm and humid (it was already 23 degrees when I left home). Feeling quite good today, I got slowed down by the high tide (had to traverse the rocks just past Forty Baskets both ways) and the slippery downhill sections of the trail. I’d rather slow down and be overly cautious than risk it to go faster and come off second best (Darren’s story about breaking his wrist on the same trail haunted me today). I took the opportunity to really focus on my breathing, which has gotten out of hand over the past few months. I was breathing at 1:1 ratio with my cadence, which is far too fast (not enough time to blow off any excess carbon dioxide). So I trialled the 2:2 ratio, and despite a lot of concentration, it felt better. It’s like as if it controlled my pace better, preventing me from going out too hard at the start. I was less worried about it on the way back, but at least it was a start. A lot less people out there this morning (the weather played a role no doubt), so lots of geckos out instead. Ran past two pairs of walkers towards the end who were having a big argument - I think one of them didn’t move over for the other and therefore walked into one another. I’m just glad that I’m not the only one who has that problem! Got home in 87:07 (4:20’s), nothing spectacular but nothing horrible either considering the conditions. It felt just right in terms of intensity, so I can’t complain at all. Although my shorts are covered in sand and dirt (as is my back). Finished with six by 60m sprints with a two minute walk recovery between. These were harder than the hill sprints the other day! Similarly, the first one felt completely uncoordinated, but I regathered myself from the second one onwards. No swim today, although apparently it’s going to clear up and heat up by lunchtime.

Thursday - 15km (+ 8 x 10 sec hill sprints)

Out for the usual Thursday North Head loop this morning. Only 19 degrees when I woke up, but 100% humidity! Although it did feel somewhat refreshing, but really only in the parts of the run where there was some shade. That sun had some bite to it this morning. Hardly any breeze either, so arguably the best conditions we’ve had over the past fortnight, but still along way from perfect. Anyway, I felt good today, which was surprising given it is a Thursday. Saw Justin early on, and then Erika towards the end. Got back to North Steyne in 55:06 (3:40’s), the fastest weekday run I’ve managed over the past two weeks. Quite happy with that! I then walked down to Queenscliff headland where I did some well overdue speedwork. Eight by 10 second hill sprints with a full two minute recovery in between each rep. The first felt completely up coordinated, but by the second it was feeling pretty normal again - albeit slower than usual (which is to be expected). Just happy to do something slightly faster again that wasn’t too taxing at all. I’ll aim to do some form of hill sprints and flat strides twice a week moving forward as a gentle introduction back to some sort of speed. Time for a swim now.

Wednesday - 15km

I felt very ordinary this morning - don’t really know why? Out for the normal Wednesday Shelly-Fairlight loop. One look at the ground suggested we not long ago had a downpour, although looking into the sky you’d never know. It was really warm, humid, and a strong northeasterly (lucky sailors heading down to Hobart, unlucky runners training along Manly)! Nevertheless, I just went with it, trying to maintain my usual intensity despite the pace feeling slow. Saw Darren along the way, and some other guy who knows me (I don’t know him though) and he always makes a huge deal about it when he sees me. Kind of creepy really. I actually ignored him today, I think his jokes about me going for a run are well past their use by date. Time for some new material! It was fairly quite at the start, but the beachfront was chaos on the return -the opposite to a normal weekday as everyone sleeps in that bit extra during the break. I honestly thought I’d be in the mid to high 56’s today, perhaps even 57. But got back in a quicker than expected 55:23 (3:41’s), not bad considering how I felt and the conditions. At least come March or April this heat and humidity training should pay dividends. Too windy for a swim now (yes, I’ve also become an ocean snob).

Tuesday - 15km

Out for my usual Tuesday North Head loop. Straight into a howling southeasterly wind this morning, Mother Nature doing everything in her power to slow me down. Although it’s predicted to turn towards the east in time for the start of the Sydney to Hobart later today. Other than that, and a few humid patches out of the wind, I felt like I had a bit of power in my legs (probably something to do with the quantity [and quality] of food that I consumed yesterday). Although I must sadly admit that wheat doesn’t entirely agree with me like it used to (I think I can get away with small quantities every now and then, but not a normal size serving a couple of times per week). I’ll still do my best to eat it, it’s far too good to forgo (plus I can’t stand people jumping on the gluten-free bandwagon just because they think it is healthy and trendy). Back on topic, quite a few rangers at the gates of North Head turning traffic away (it’s closed today and on NYE). Funny how you notice every second when running into a headwind, yet barely notice any difference when a tailwind is behind you. Yes, that was me today. Got back home in 55:34 (3:42’s), not a bad a time at all given the conditions (I seem to be writing that everyday lately). No swim today, but tossing up whether to do some short hill sprints or some strides right now. I need to get some speed back into my legs.

Monday - 15km

I really had to force myself out this morning, waking up to my alarm exhausted from yesterday’s run. A fresh change in the weather made things more interesting, although not necessarily any quicker. A strong southerly meant running towards Manly and along the harbour was tough. But when I was sheltered, it was humid. I think I prefer the former. Very quite out there this morning, especially early on. Kind of eerie really. But a huge turnout at B&B, with lots of friends and relatives onshore taking photos. A bit of congestion, but I was nice about it today (it is Christmas Day after all). My GPS once again decided to underread the distance (by 70m, or 15 seconds) today. Taking that into consideration, I finished in 55:42 (3:43’s). Nothing flashy at all, but I suppose I can’t complain given the state of my body and the strong southerly. Bumped into Jenny while walking back to my apartment. Merry Christmas!

Sunday - 30km

Absolutely suicidal conditions out there this morning. I really should have set my alarm an hour earlier (this was further true when I ran past Ben & Justin at my 8km mark and their 24km mark). It just got hotter and hotter. Any shade I could find I cherished. The run up to Narrabeen along the coast was bearable, but once I turned west to head towards Pittwater Rd the temperature and humidity seemed to skyrocket! I was in survival mode from here on in. Just tried to keep it composed and hold it together, completely caring less about my pace. Hit a few red lights on the way home which I didn’t mind this time. The Garmin even decided it wanted to underread the distance by about 100m, finishing about 100m past my usual finish line at Harris Farm (so glad I did my groceries there yesterday, good luck anyone wishing to go there today)! Finished in 1:58:32 (3:57’s), although I’d take about 20 second and a second per kilometer off that given the underreading Garmin. So not bad at all considering the conditions - faster than last week in much harder conditions today. Perhaps I’m slowly adapting to this weather (although it doesn’t feel like it)!

Saturday - Manly to Spit & return

I actually felt quite good today, most unusual for a Saturday! Very humid once again, so my overall pace and time didn’t trul reflect how I felt. Got a dream run with the traffic and tide today. I really appreciated the shady parts along the trail - the sun was sucking all life out of me when not undercover. A few ‘Merry Christmas’s’ along the way - including seeing Ben quite early on (thanks for the heads up about the dogs)! Got back home in 86:10 (4:19’s), so only a minute off where I would be in cooler conditions - so overall a great run today! That was a slight confidence boost after a draining week! Time for a swim!

Thursday - 15km

Humidity, a headwind, and fatigue from the past week all kicked in this morning doing it’s best to stop me in my tracks! As usual, I stuck it out and just grinder away. Although the actual temperature was back to normal following yesterday’s heatwave, it was replaced with the humidity from earlier this week. A strong southerly made the run along the beachfront and up to the turnaround at North Head harder (and slower) than it should’ve been. Saw Justin and Ben along the way. In all honesty, I’m just glad to have gotten through what has been the toughest weeks since I’ve been back running properly - hot, humid, and slow (the latter not from going soft either). Finished this morning in 56:21 (3:45’s). Bring on my rest day tomorrow!

Wednesday - 15km

Twenty-seven degrees was the temperature this morning when I woke up. At least the bureau got it right. I wasn’t feeling too bad, but I knew today was going to be all about running smart and not killing myself in the process. The plus side of the ‘extreme’ heat was that the humidity was lower, making things a little less sticky. Still tough though. Shelly-Fairlight loop this morning, seeing Ben and Darren early on, followed by Macca & Quentin later on. Quite happy to get back to North Steyne in 55:23 (3:42’s), not bad at all in that heat. Pretty much jumped straight into the ocean afterwards. Looking forward to some wind and rain for tomorrow morning!

Tuesday - 15km

Feeling a lot better today compared to the past few days. 22 degrees at 100% humidity according to the iPhone, I knew today was going to be just another case of simply grinding through it. Up to North Head this morning, in what felt like the slightest of southerly breezes (although the bureau says light northeasterlies, and I cannot see in the ocean that a southerly is blowing). Anyway, whether or not it was in my head, I used it to my advantage, telling myself that it was cooling me down. I think it helped? And the cloud cover certainly made a difference as well - that sun has some bite in it at the moment. Felt like I could have probably pushed the pace a bit more, but kept it relatively conservative due to the conditions. Got back home in 55:39 (3:43’s), which I now know is a half decent time in this weather. A lot better than yesterday as well. The ocean was absolutely magic afterwards. Just looking at tomorrow’s forecast - apparently it’s going to be 27 degrees at 7am! That will certainly make things interesting!

Monday - 15km

No respite from this heat and humidity! Today was another run in the furnace! A slight northeasterly wind offered only minor relief, and was too short lived. Frustrating running in this, as the effort is just as hard as usual, but you just feel so slow and sluggish. As I’ve said over and over again, I can’t look into the pace and time too much during these conditions. But I must say that that was the worst it’s felt for a weekday 15km run (in terms of humidity) this summer. Nevertheless, I just battled through it, keeping the intensity within a tolerable range the entire run. The Shelly-Fairlight loop this morning. Got back in 56:10 (3:45’s), quite a bit slower than normal - but running in today’s weather is anything but normal. Looks like more of the same is ahead tomorrow and Wednesday (in fact, the latter looks horrendous)! Time for the ocean now!

Sunday - 30km

Much the same as yesterday - horrible running conditions! I actually started off in a storm this morning, a downpour hitting me about five minutes after I left. This included thunder and lightning. It didn’t last long, then the humidity really hit. It’s tough running in this, as I actually feel good but just can’t hit the same pace for a given intensity which is always frustrating. It’s probably worse when you are running by yourself, as at least when you are with others you all slow down to s similar degree - confirming your thoughts that it is the weather, not yourself going soft that is slowing you down. Around the lake as per usual, with nothing out of the ordinary to report. Although I did have quite a strong southerly headwind on return, just to add further insult to the conditions. Got back to Harris Farm in 1:59:00 (3:58’s), again, like yesterday, probably not a bad time given the humidity. Did I mention it was humid? Time for a swim!

Saturday - Manly to Spit & return

It was absolutely disgusting out there this morning in terms of humidity. I felt like I was running in an oven for most of it. I was able to maintain my normal level of perceived exertion, but the pace lagged behind quite a bit. Oh well, just got to get through days like these. But this was definitely the worst it’s been this summer so far! Got caught out with quite a high tide as well, meaning the slower traverse across the rocks. Quite crowded out there as well! Got home in 87:31 (4:22’s), a lot slower than usual but I’ve got no gauge to rate that against as those conditions were next level. I feel just as knackered as usual, so I guess the time was fine then? Anyway, time for a swim!

Thursday - 15km

I felt great again this morning, but unfortunately holding a faster pace to prove it was going to impossible given the heat and humidity out there this morning. In saying that, I still worked at my normal intensity and felt strong despite the conditions. Nothing much to report other than my rant about ‘extreme’ weather conditions. Got back to North Steyne in 55:13 (3:41’s), faster than I had anticipated (I was thinking a sub-55 would have been pushing it at best). Time to jump into the ocean to dry myself!

Wednesday - 15km

Probably no need to state the obvious, but it was hot and humid again today. I woke up feeling a million dollars, I don’t know what I did differently yesterday to achieve this, so I’ve just got to roll with it when the opportunity presents. Out and about the busy Shelly-Fairlight loop seeing Darren, Justin, Laurent, and ‘Carbo’ (from channel 7’s Packed to the Rafters). Feeling good, I still kept the pace comfortable, backing off once or twice when I caught myself trying to push beyond what I should be. I’m even more wary in these conditions, as I know that one run overcooking it can leave an impact for weeks after (hello Melbourne Half Marathon 2015). Sweat was flicking off my wrists with every arm swing in the unshaded places (actually, that’s a lot of this course, North Head is the better option if you want shade - I’ll remember that tomorrow morning). Got back to North Steyne in a very swift 54:10 (3:36’s), much quicker than anticipated given the heat. Once again, it’s now time for a quick swim!

Tuesday - 15km

Just as I had anticipated, this morning was tough! I felt good, it’s the weather that hit me for six! I recognise that this week I have to adjust my expectations given the heat and humidity, and just try to match my normal level of perceived exertion rather than overcook it (literally) to try and run in the 54’s each morning (I did that a few weeks ago and paid for it). Up to North Head this morning, really appreciating the small amounts of shade I could find along the way. The sun seriously had some bite to it! Pretty packed along the beachfront, everyone out to try and get in some last minute exercise and weight loss as they taper towards their Christmas celebrations. I got home in 55:29 (3:42’s), usually not something that I would be over the moon with, but not too bad at all given the conditions. More of the same is forecast for the next week, so perhaps 55 is the new 54? Time to jump into the ocean once again.

Monday - 15km

Out of bed from a deep slumber to plod through my Monday morning blues. Didn’t feel amazing by any means, so I just held a pace that was hard enough intensity wise, but didn’t feel fast at all. An absolutely stunner of a morning, although getting warmer by the second! The sad thing is that it’s onky going to get hotter (i.e. tougher) each morning this week according to the forecast. So I’m not expecting anything flashy in terms of times this week. The Shelly-Fairlight loop this morning, seeing Darren, Emilia and Maria along the way. Other than hurdling over an unleashed dog, there is nothing else of excitement to report. Other than a moderate northeasterly seabreeze which had developed for the (almost) final mile stretch from Manly to Queenscliff (an unwelcome headwind). At least it cooled me down a bit! Got back to North Steyne in 54:42 (3:39’s), a bit quicker than I thought. Happy with that, especially as I could feel he weekend’s runs in my legs the entire way. Time for a swim now.

Sunday - 30km

Pretty good conditions out there this morning for a summer long run. Out solo for the usual lap of the lake with a very light southwesterly keeping the temperature and humidity well under control. Got the the dream run, not having to stop once at any traffic lights or intersections along the way. I felt quite good (thanks to a big bowl of pho and a side of pumpkin curry for dinner last night), but kept the pace well within in control the entire way, never really straining at anytime. I was deafened by the cicadas around the lake, peaking just next to Cromer Golf Course at Wheeler Heights. It was insane, but in a good way! Got back to Harris Farm in a very solid 1:54:35 (3:59’s), a great time considering the relative perceived effort. Time for a swim, hopefully the water has warmed up since last time!

Saturday - Manly to Spit & return

I felt quite good today for a Saturday, probably a combination of slightly cooler weather and a nourishing dinner last night! Apart from getting slightly held up at the first intersection 500m into the run, I had no delays. A very low tide made the crossing from Forty Baskets to the start of the trail much more pleasant. Quite a few people out, and apart from some difficulties overtaking someone with headphones on going the same way as me, everyone was kind and courteous. So nothing for me to really whinge about this morning, which is a pleasant change. In fact, I felt great to the extent that at some points it was like I was bludging in terms of perceived exertion (I wasn’t). Good to get back home in a flashy 85:13 (4:15’s) feeling in control all the way. Not too far off my quickest - anything under 86 is fast enough at this time of year. Now back at home baking some granola while listening to David Bowie - I miss that guy!

Thursday - 15km

I was never going to run an amazing time today following yesterday’s run, so as always, I just ran on feel. My cadence was good, I just lacked that sharpness and spring in my stride this morning. Plus it was warmer and more humid today. Up to North Head this morning, shouting out to Darren and Ben on the way out (and Darren again on the way home). Got back to North Steyne just under 55 minutes (3:40’s), nothing special but nothing to be ashamed of either. I’m just glad that I got over that short bout of fatigue - I was getting a bit worried there!

Wednesday - 15km

What a turn around, I felt amazing this morning! I knew as soon as my alarm went off that I had surpassed that nagging fatigue that had hung around over the past week. Potentially the slightly cooler conditions and increasing the amount of food I ate yesterday also contributed. Out for the Shelly-Fairlight loop this morning, crossing paths with Macca on the way home (not used to seeing him running these days, he’s usually out swimming with B&B). Apart from almost getting collected by a cyclist who was flying upon the wrong side of the path while approaching the blind corner underneath Queenscliff Bridge (and she had a go at me???), there was nothing out of the ordinary to report. Felt strong the whole way, but actually didn’t push it into the red zone (despite some strong temptations along the way). A moderate southwesterly wind slowed things down a bit when running towards Manly. Super stoked to get back in 53:35 (3:34’s), mybthird fastest time ever (and I didn’t push it as hard as those two previous slightly faster times). Goes to prove once again the power of an extra rest day every now and then!

Tuesday - 15km

Back into it today after a (semi-)planned rest day yesterday. I struggled last week, primarily due to the humidity, but by the end of the week my performance was starting to drop off as well - a clear signal to schedule a rest day. I must say that I am better at doing this now, and am more sensitive to the needs of my body. So the plan this morning was to just get back out there and keep it comfortable and run on feel. That I did. Quite a welcomed drop in temperature, but this was offset by quite a strong southwesterly wind. Ran my preferred North Head loop, where the headwind was quite strong on the way out (and much appreciated on the return). The intensity and pace felt solid without ever approaching the red line. As always, I was tempted to push the final two kilometers along the beachfront, but just kept the pace consistent. Got back in a very solid 54:24 (3:37’s). The rest day did a world of good. Happy to be back!

Sunday - 30km

I’ve really struggled over the last few days - I think last Sunday’s run really took it out of me in that heat and humidity, combined with running it too fast. Me feelings were confirmed by both my heart rate and heart rate variability this morning, the former up by about 10 beats per minute (from 35 to 45) and the latter down by around 15-20 points (from 100 to 83). This was following a very low body weight of 58.0kg after yesterday’s run (too light)! No wonder I was feeling ordinary. I almost stayed in bed, but then knew I would be in a horrible mood for the rest of the day. Plus, it looked like a nice day outside. So the plan was to just run nice and easy to the fire station and return (20km). But simply backing the pace off did me the world of good, so much so that I had no trouble running the normal lap of the lake (30km). It probably helped that it was a bit cooler than usual, however this was counterbalanced by quite a strong headwind. Just got into a groove and really ensured that I cruised, anytime the breathing became laboured I backed it right off. And in the process, I thoroughly enjoyed being out there and just running! I crossed paths with Tom, Hamish and Craig at the 29km mark (I think they were just starting the same run, so I didn’t envy them in the slightest). Got home in 1:59:00 (3:58’s), so very happy with that considering how much easier and enjoyable it felt. I’ll take each day as it comes next week, keeping in mind that I’m well overdue for an easier few days or week.

Saturday - Manly to Spit & return

It was one of those mornings when everything that could go wrong went wrong. I felt flat to start with, which is never good. Then I had to stop at both intersections on the way to the wharf. Then, it was a proper high tide, meaning I had to take the slow traverse across the rocks. I needed to go to the toilet! Then obviously I had to take the same traverse across the rocks upon return, before having to stop again at the intersection at Manly Wharf! And it was either bloody humid, or very windy! It just wasn’t my day! At least I got through it! I didn’t have it in me to push beyond any major limits today, but got home in 86:59 (4:21’s). Absolutely nothing special by any means, but I could almost take a minute off that with the high tide and then it is half respectable, especially considering that I wasn’t pushing it as hard as previous weeks. It’s tough running this time of year, you’ve just got to ignore the times and ensure not to push too hard.