Wednesday - 15km

Thank god for that! A nice southerly change came through last night, leaving us with a nice 18 degrees morning with some light rain. It felt so much better being out there. An added bonus was that it also kept the crowds away. I got out for the usual Shelly-Fairlight loop, battling the southerly on the way down to Manly LSC and along the harbour foreshore. But the offset of the headwind was well worth the trade off for cooler and less humid conditions. Plus, I got a fairly nice tailwind on the run home! Got back home in 54:31 (3:38’s), almost two minutes quicker than Monday - despite runningat what felt like the same intensity. It’s nice to get a bit of boost like that. Looking forward to autumn already!

Tuesday - 15km

A very slight improvement over the past few days, but still tough conditions out there. I read in the paper (SMH) yesterday that this is the currently the highest level of humidity that Sydnehas experienced in 15 years! So at least it’s not all in my head. Up to North Head this morning - and as always, running on feel and to the weather. Like yesterday, I knew today’s time and pace was going to be slower than usual, so I just focused on maintaining my normal level of intensity - which I did. Saw Rachel early on - she looked as if she was doing her cool-down, which at the time made me envious. Got back home in 56:20 (3:44’s), pretty much what I would have anticipated on a day like today. Southerly change is forecast for later today - can’t wait!

Monday - 15km

Same complaint as the past few days - way too hot, steamy and humid out there once again this morning. In fact, it simply goes to reiterate that I had a great run on Saturday’s threshold effort! Out along the Shelly-Fairlight loop maintaining my usual intensity. Felt quite strong given the weekend’s runs. Nevertheless, it was never going to be fast given the humidity. Got back home in a not so flashy 56:24 (3:45’s), I guess not too terrible given the conditions. Can not wait for some form of wind to come one day soon!

Sunday - 30km

Almost a carbon copy of yesterday, albeit a little less brutal. As per the last two Sunday’s, the legs are a little sorer than usual following Saturday’s workout. As a result, the pace of Sunday’s long run has slowed a bit - but definitely worth it! Out dodging the crowds of the Manly Surf Carnival and B&B early on, before running into a very mild northeasterly all the way up to Narrabeen. Turned at Turrimetta Headland and took the tailwind home. I knew I was going to suffer on the return leg, as I was absolutely drenched before the turnaround (and that was with a breeze)! By the last 10km it was simply all about getting home - couldn’t care what pace I was going by that stage. I always regret this new coastal route when I get to the final 4-5km, as this was the best part of the old course around the lake (i.e. it was literally all downhill). On the coastal route, you’ve still got to conquer Dee Why Headland, South Curl Curl/Freshwater Headland, and Queenscliff Headland! It’s soul destroying at the time, but whatever doesn’t kill you makes you stronger. Got home in 4:10’s,  ithing spectacular but nothing horrendous in my given state combined with Singapore-like conditions. At least we’ve got a cooler change coming midweek, so you’ll only have to put up with me whinging about the humidity for another few days (don’t worry, I’ll find something else to have a rant about)!

Saturday - 20 minute threshold (+ 2 x 20 sec, 6 x 10 sec hill sprints)

I know that I said this on Thursday, but I’d like to clarify that today was even more humid! Woke up after a sweaty night’s sleep to 24 degrees, 98% humidity and overcast skies. So, as per usual, the plan was to simply run on feel (which is the whole purpose of a threshold run anyway). Jogged up to North Head to ‘warm-up’ and I was already dripping wet by this stage. After some procrastination, I finally got going. The pace never felt as quick as last week (to be expected), but I did my best to ensure the same intensity - which I think I got it spot on once again. There were a few temptations along the way to call it quits due to the weather, but each time that happened I just backed it off slightly. In the end, only slightly slower than last week, finishing with 5.96km in 3:22’s. Quite happy with that given how tough it was out there. And I’d dare say at the least it was equal to last week’s effort. I had initially planned to take a two minute rest before doing another 5 minute effort, but 20 minutes was more than enough for today. Did my usual long cool-down, bumping into Jerome for a quick chat between Shelly and Manly Beach. Got home absolutely drenched, confirming that today was not the day to be running PB’s. Finished off with the usual hill sprints.

Thursday - 15km (+ 200m, 150m, 100m, 2 x 80m, 2 x 60m)

I didn’t think it could get worse than yesterday (in terms of humidity). I was wrong - today was another level altogether. It was also the first time that my sunglasses collected condensation on the inside of the lens! Doesn’t matter, as vision is overrated anyway! Up to North Head again this morning, and despite the weather and being the end of the week, I actually felt reasonably good (thanks to having a huge dinner last night no doubt). Kept the pace firm and controlled, having that spring in my stride that I search for on each run. Got back home in a very respectable 55:27 (3:41’s), extremely satisfied with that time in those conditions. The best thing is that all the runs this week (except Tuesday) have all felt really strong despite the horrible humidity. And the times reflect that (again, except for Tuesday), as I was a fair bit slower than this in the similar conditions around Christmas and New Year’s. Finished off with some sprints, which are also feeling stronger and less of a shock to the system every week. Baking some fresh granola before jumping into the ocean to dry off! Really looking forward to much needed sleep in tomorrow morning!

Wednesday - 15km

It was extremely hot and steamy this morning, I’d dare say even worse than yesterday. And absolutely no breath of fresh air! Other than that, once I started running, I actually felt really good (not so much upon waking though, felt like a zombie). Out along the Shelly-Fairlight loop, soaking wet with perspiration! Other than nearly getting hit by a white BMW at a pedestrian crossing (I think she was either on the phone or daydreaming), nothing too exciting to report. Got home in a flashy 54:39 (3:38’s), very happy with that in those tough conditions where I felt like suffocating at times. And it makes up for yesterday’s lacklustre performance (still don’t know why I was so slow). Time for the world’s quickest swim!

Tuesday - 15km

I felt very ordinary this morning, took a lot of motivation just to get out the door. I don’t want to make excuses, but that honestly felt like the worst humidity we’ve had so far this season. The time at the end showed this as well. Nevertheless, intensity-wise I kept it consistent, in that I was working at my usual comfortably firm pace. Up to North Head this morning, no snakes once again! Got back home in a quite slow 56:49 (3:46’s). Again, it felt much harder and faster than this, but I’ll put it down to the heat and humidity. It’s not like I lost my pace and fitness overnight! This is good resistance training anyway, so come autumn it will feel amazing (hopefully)!

Monday - 15km

A very hot and sweaty start to the week. Got out there and simply grinded away. Saw my littlest sister very early on - glad to see that running is in the Ingram genes! I actually felt quite good considering the tough weekend of running, so perhaps those lactate threshold sessions are starting to produce some benefits already! The Shelly-Fairlight loop it was this morning, and surprisingly the hottest part was along the beachfront! Although I doubt this will remain, as the harbour side is relatively shaded his time of day. Got back home in a very swift (considering the conditions and fatigue) 54:58 (3:40’s). Definitely getting better, which is really encouraging. Time for a quick swim before dashing off to uni!

Sunday - 30km

Now that I’m doing a proper speed session on Saturday’s, the pace of my Sunday long runs is going to suffer somewhat. That, and the fact that I’ve decided to run the old hilly coastal route. Today was no exception, especially with a return of the heat and humidity that went in hiding for the past seven days. The upside was that we got an absolute stunning morning. As alluded to above, I simply just ran on feel, keeping the pace always in control and in the comfortable range. The bits of shade along the way were great, but these largely disappeared as the run progressed and the sun rose further and shone hotter. Down the Shelly Beach, then straight up to Turrimetta Headland before returning home. A good solid 30km in a reasonable 2:03:15 (4:05’s). I reckon that was paced to perfection today, not too hard but certainly nonwalk in the park. Definitely need to go for a swim now to dry myself of all this sweat and perspiration!

Saturday - 20 minute threshold (+ 2 x 20 sec, 6 x 10 sec hill sprints)

I didn’t feel as good warming up this morning compared to last week. Already had some doubts in my mind on the way up to North Head, but then regain composure and reminded myself that it was simply a threshold run - not a 20 minute time trial, and to keep the effort below that redline. This helped, and before long I was off. Probably took it out at what felt like a slightly slower pace, bearing in mind that I really wanted to go five minutes further this week. No snakes today (although that didn’t stop one of the CanToo cyclists who obviously remembered me from last week reminding me of the snake), but very similar weather (hot and humid). I really ensured that I kept the pace within my perceived ‘threshold’ limits, meaning that a few times throughout the run I had to consciously back the pace off slightly (especially on the inclines). Got tonthe marker where I stopped last week and was beginning to wish that I was doing fifteen minutes instead of twenty. Although it wasn’t until the first look at the watch (17:40) that I began to feel the end was near. From then on in I knew I was going to make it, but had to kind of dig deep over the last minute or so. Luckily for me it is slightly downhill. Surprisingly got to the 6km mark just before the 20 minutes had passed, finishing at 6.02km (3:20’s, or 3:19’s according to the ‘corrected’ Strava measurement). So pretty much the same pace as last week, but five minutes further. Really stoked with that, as I truly did not believe that was achievable today. Again, I don’t want to get caught up with trying to run a faster pace each week, as the conditions and my body will change from week to week. What is essential here is to run on feel, and that is something that I think I have nailed to perfection these last two Saturday’s. As they say, it felt ‘comfortably hard’ and always in control (unlike those Mona Fartlek days where I was redlining from the first kilometer - no wonder I burnt out so easy)! A long 8km cool-down to get out the 17km planned total for this morning’s run. Then down to Sydney Rd for some hill sprints. Always feel better after doing these, and quite enjoy them at the same time. Now for the ocean!

Thursday - 15km

Ankther stunning morning - actually, arguably the best yet! Didn’t have the spring in my step like yesterday, no doubt due to the solid pace of yesterday in part. Up to North Head this morning. Fairly crowded along the beachfront both ways, but very quite once I started ascending. No snakes today, which is always a bonus. The pace didn’t feel super quick at all, so I was quite happy to get back home in 55:01 (3:40’s). Ran into my old art teacher from high school and had a chat before finishing off with some sprints. As I’ve noticed, the first one is always the worst, but after that initial warm-up they feel great. Looking forward to a rest day tomorrow!

Wednesday - 15km

Woke up feeling really drowsy, but recovered by the time I started running. Beautiful conditions once again this morning, a clear sunny sky with fairly strong southwesterly winds. The surf is still spectacular to watch! Just the normal Shelly-Fairlight loop this morning, feeling quite strong and bouncy the whole way. Got back home in a flash 54:06 (3:36’s). Had I have known I was so close to a 53, I would have pushed for those extra seven seconds! Very happy with that nonetheless. Got to make the most of these slightly cooler conditions as they are not going to last!

Tuesday - 15km

Beautiful conditions once again this morning, except for the 40+ km/hr southerly winds. The good thing about wind from the south is that you battle it for the first half, which is psychologically much easier knowing that at the turn around you’ve got some assistance on the way home. But, they always say that you always loose more in a headwind than what you gain with a tailwind. So the end result is a net loss. Knowing this, I just went out and ran on feel (as I do pretty much every morning these days). And I actually felt quite good. Up to North Head this morning, and thankfully no snakes. Although I am now hyper vigilant and double check every stick that I see lying on the road, and pretty much run right in the middle part offer road! Got back home in 55:29 (3:42’s), so not too bad with that wind! Looking at my splits shows it as well, as the first half was quite a bit slower than usual, but the return was consistently faster than usual. Oh well, I’d still rather battle the winds this time of year rather than the heat and humidity!

Monday - 15km

That cool change hung around for this morning, which was more than welcome. Likewise, the trade-off was the wind, which was quite insane at times - especially along East & West Esplanade (harbour foreshore). I felt quite good today, for a Monday, although admittedly I did feel old and worn out at the very start which went away after ten or so seconds. Just the usual Shelly-Fairlight loop this morning. I am very tempted to commence a proper speed-based training plan following Saturday’s threshold run, but I’m fighting hard against that temptation as I do actually have a longer-term (i.e. 2018 season) plan that I am really adamant on sticking to. So that means holding back and slowly build each component of my running fitness properly, respecting that this takes time and discipline, and further acknowledging that the season is long and it’s only January. The intervals and track work will come, just not at this very point in time. Anyway, back to this morning’s run, nothing else out of the ordinary to report other than the temperature and wind. Overall, rather pleasant. Pace felt solid but very much controlled the entire way, not much more I could ask for after a big weekend of running. As usual, my GPS underread the distance. Nevertheless, got back to North Steyne in 54:47 (3:39’s), so quite a respectful time. No swim today, too cold for that!

Sunday - 30km

What an extreme change in weather! It went from unbearably hot and humid to quite cold and windy! Not that I’m complaining about that (ok, I will whinge a bit about the headwind on the way home, but I still reckon the trade off is worth it)! In the spirit of shaking things up a bit, I decided that I needed to change the route of my long run (there is only so many times you can run past Brookvale Bus Depot before becoming depressed. So I went for the hilly option (i.e. ‘hardcore’) of running along the coast like I did back in the old days (and to be honest, a much more scenic route). Started from mine and headed towards Shelly Beach for the initial short 4km loop. Caught Scotty, Darren and Justin at Shelly Beach, where I was stoked that the former joined me as he was happy to push the pace a bit more. In saying that, I had always anticipated today’s long run to be run at a slower pace - both because of the course itself, and the fact that I did a session yesterday. So having Scotty join me really reinforced that, which was great. The pace was solid, but easily talkable. Having already run 14km, I was left solo heading north at Collaroy (otherwise Scott would have ended up running 42km if he had continued with me - I did try and sell it to him though). Kept the pace controlled all the way to Turrimetta Headland before turning around into a very strong headwind. The upside was that it kept me cool the entire way home. I forgot how tough it is having Dee Why, Curl Curl and Queenscliff headlands to run over in the final 5km (as opposed to Dee Why Flats). Nevertheless, a great solid run without killing myself, getting home in a respectable 2:01:23 (4:03’s) - although the GPS underread (as it tends to do these days, so in fact was slightly quicker than that). Straight back home for some brekky and to wear an actual t-shirt (instead of no shirt or a singlet).

Saturday - 15 minute threshold (+ 2 x 20 sec, 6 x 10 sec hill sprints)

Finally got enough courage to get out there and attempt a proper session this morning, my first since August. Not the best morning to begin a comeback, it was quite hot and extremely humid! The plan was to shoot for at least 15 minutes, but no more than 20 minutes at lactate threshold pace. I’d committed to memory how this should feel subjectively, and kept repeating the mantra ‘threshold’ everytime I felt that I was overstepping that redline (the goal is to run at the point just below my current lactate threshold, not at or over it). Jogged up to North Head and was on my way after a bit of procrastination. As I was approaching the mile mark, I saw three cyclists stopped in the middle of the road signalling for me to go to the right. I wasn’t going to, as I was right in the middle of the session - but as I got closer I saw their reasoning. There was a massive (and I mean ‘massive’) snake on the left side of the road! I absolutely hate snakes, so I was extremely thankful for pointing it out to me. Kept going, as you do, feeling as if I was nailing the desired perfectly. Things got a bit tougher going up the first hill back to the start, so I just backed off the Pace fractionally to maintain the correct intensity. Started to question if I was overstepping the intensity a bit at the 13 minute mark (the first time I looked at my watch, but not to check the pace), before deciding that I’ll call it a day at 15 minutes. The final two minutes are tougher than usual on this course as it is back uphill. In all honesty, it was only really the last 15 seconds or so that I felt that I had just crept over the intensity required, so I had no doubts (and still have no regrets) stopping at 15 minutes. Was extremely surprised to see that I had gotten 4.51km (3:20’s [or 3:19’s according to Strava]), much faster than anticipated! Really happy with that! Did an extended cool-down back home to make up the kilometers (17km all up), before heading down to Sydney Rd to finish off with some hill sprints. Today was just what I needed to get my confidence back, but at the same time I am glad that I had the courage to listen to my body and do just enough to provide an appropriate stimulus without killing myself at the same time. The plan is progressively build the duration at threshold pace, whether that is to 20 minutes straight next week or 20 minutes with a short 1-2 minute rest after 15 minute,s will depend on how I’m travelling this time next week. Off to a better than anticipated start though!

Thursday - 15km (+ 2 x 200m, 3 x 100m)

Like yesterday, I felt really good again. Actually, arguably better, as I felt that I had that spring in my step that had seemed to have left me along with the cooler weather. Another nice 19 degrees start, although no wind today. Yes, it was still quite humid, but much less noticeable than that experienced over the past month or so. Up to North Head this morning, not seeing anyone I know along the way. I managed to leave quite late this morning, so completely missed the mass of B&B swimmers entering and exiting the water on both passes of Manly LSC. Got back home in a very swift 54:53 (3:39’s), first time under 55 for the North Head loop in a very long time. Finished off with some sprints in the bike lane just north of North Steyne SLSC. I forgot how far 200m was to sprint. On the plus side, it did make the 100’s feel very short and quick. I bumped into Kelly halfway through these, so stopped and had a chat for about 5-10 minutes, ensuring that I was fully recovered during these efforts. Was keen to go for a swim, but just read the ocean reports that recommend avoiding the ocean due to stormwater run-off. That’s enough for me!

Wednesday - 15km

Feeling amazing today! Ate so much food last night (suddenly became starving right before bed), and no doubt a cooler 19 degrees helped as well. Although this drop in temperature was accompanied by a fairly strong southeasterly wind (headwind was always noticed, not so much the tailwind). Saw Justin and Erika early on near the lagoon. The Shelly-Fairlight loop was on the cards this morning. B&B has shrunk in numbers quite dramatically, making negotiating through Manly LSC a relative breeze. Had to make a slight detour right near The Corso on the way back, the council had blocked off the promenade for God knows what. Hopefully they are quicker than usual, as I don’t feel like detouring for the next three months. Flew along the beachfront from Manly to Queenscliff for the 13-14th kilometer with the tailwind, only to slog it out for the final kilometer back to North Steyne. Got home in 54:23 (3:37’s), so extremely happy with that. I’ll give the swim a miss after the few downpours over the last two days.

Tuesday - 15km

I ended up battling all of the elements this morning. Waking up to a storm (thunder and lightning), followed by a massive downpour, only the keen ones were out there this morning. Still, a very muggy 23 degrees didn’t help either. Got out after a much needed rest day yesterday (one extra every six weeks seems to be the go for me at the moment) and was straight into a very strong northeasterly! Felt refreshed and rejuvenated! Ran up to North Head (my usual Tuesday route), keeping the pace ever so slightly slower than usual (feeling more comfortable throughout, not as close to that red line). I had completely forgotten about that northeasterly wind until I turned around. It was strong, and I did battle with it all the way home. Took extra precaution descending North Head as there were quite a few puddles (the last thing I want is to fall and break something). Back along the final stretch from Manly LSC to North Steyne SLSC was extremely tough, running straight into what felt like a gale force wind (it wasn’t, but it was strong nonetheless). The GPS underread (as it so often does these days), but got back in 56:20 (3:45’s). By no means a great time in ordinary conditions, but considering the storm, rain, wind, heat and humidity (feel free to add any others), it wasn’t by any means disastrous. No swim today.

Sunday - a tale of two runs (25km)

The plan was to get up earlier and run along the beachfront up to Narrabeen given the forecast. I did the first part, but by Queenscliff (I ran to Shelly initially) I was struggling. Got to Curl Curl and had to make a decision fast - at this point, I could not see myself lasting a whole 30km. I was miserable as hell, so I just stopped. Walked home, felt terrible for pulling the pin. It’s five weeks since I’ve had an easier week, so I’m probably due for another this coming week. Got home with only 7.37km (30 minutes) done. The pace wasn’t actually too bad, I just really couldn’t have seen myself going for the whole run today. Feeling guilty as hell, I grabbed some water and decided to head out for two very easy laps along the beachfront (to get to 20km all up). Running down to Shelly Beach, I was feeling a million times better already! Turned around and bumped into the Manly guys, so I turned around and did my ‘long run’ with them. We ran up to North Head where we saw Dave Criniti doing an insane tempo run, with Scotty on pacing duties. Our pace was thankfully much much easier and relaxed. Although it was so bloody hot, that it felt slightly harder than it should have been. Ran back down to the lagoon before I finished with 25km all up at North Steyne. Was tempted to run the extra ten minutes to bring up the two hours, but that was honestly enough in this heat. Don’t even know what pace I ran at (much slower than usual) and to be honest, I don’t really care. What started as a horrible morning ended up being a great catch up with the guys and a nice long run on a bloody hot day. Time for a swim. Debating whether to take a complete rest day tomorrow or not? I might just see how I feel when I wake up tomorrow morning.

Saturday - Manly to Spit & return (+ 2 x 20 sec hills, 4 x 10 sec hills)

I know that I’ve said this a lot lately, but today was bloody hot and tough! The bureau got it right (for a change), and it is just the start of what is supposed to be ‘extreme’ heat over the weekend, followed by a very humid week ahead (this is music to any runner’s ears)! So as usual, I just ran on feel today - it felt hard enough, but the pace felt slow. The bits of shade were appreciated, but the sun was horrible! Out along a quite crowded Manly to Spit trail this morning. Felt pretty normal (i.e. not too flat, but nothing amazing either). Got home in a very slow 88:31 (4:23’s), but I did work for it - it wasn’t that I was going soft. Absolutely saturated upon finishing. Got my bike, rode down to Sydney Rd, and did some hill sprints. Like always, the first one felt pretty ordinary, but seemed to warm-up after that. Time to jump into the ocean, followed by breakfast with my first mango of the season!

Thursday - 15km (+ 2 x 150m, 4 x 100m)

Very pleasant conditions today, with an overcast (even light rain at times) sky and light southerly breeze keeping the temperature below 20. Still fairly humid out of the wind, but all up it was nice to run in somewhat normal conditions again. I felt reasonably good (for a Thursday that is) as I made my way around the usual North Head loop, not too sore following my very solid run yesterday (although admittedly I really did feel the hills this morning, and the first half is full of elevation). No incidents with pedestrians today, so nothing really interesting to report unfortunately. Got back in 55:20 (3:41’s), not bad at all. Bumped into Dennis and chatted with him for about 15 minutes before deciding on flat sprints over hill sprints (I feel that I pull up sorer following the former, so with a scheduled rest day tomorrow it made sense to delay the hill sprints until after Saturday’s run). Did these along the beachfront, feeling significantly better and faster than I did last Saturday with the 60m sprints. Plenty of rest in between each rep ensured that I was able to attack each effort properly. All up, a solid morning of running ahead of a very busy day at work. At least it’s now raining and miserable (although hopefully the forecast is different at the SCG)!

Wednesday - 15km

I actually felt quite good today, especially in comparison to the past few days. It probably helped that the temperature felt more reasonable (thanks to a moderately strong southerly, which was counteracted by also presenting as a headwind). Although this is the only time of the year where I’ll happily welcome a headwind! Out for the usual Shelly-Fairlight loop among the crowds (didn’t help that 10 minutes later than usual). Although I did get told off three times (only one of which I could marginally understand). And yes, in each case I kept to the left (so I probably don’t need to describe the rest of each instance). Despite the pleasure of running into a headwind, the protected parts of the run were still as humid as ever (yes, I dripping wet as I’m writing this). Got home in a much quicker 54:35 (3:38’s) [the Garmin underreading today by 80m or 17 seconds, although the Strava correction didn’t work today], so really really really happy with that. At a time where I’ve lowered my expectations to the point where I consider a sub-56 as a successful run, to run in the 54’s again (first time in a few weeks) if a nice confidence booster, and once again goes to confirm that the heat and humidity - not a loss of form is responsible for my reduction in pace over the past month. Might give the ocean a miss this morning, looks like it’s about to rain.

Tuesday - 15km

Almost a mirror image of yesterday, both in terms of weather and how I felt! Although the former became overcast as the run progressed. Up to North Head this morning, struggling in the damp heat. Just grinded through it, as per usual. Again, I felt as if I would be lucky to get under 57 today, such was the way I felt. Got back in 55:50 (3:43’s) [the GPS underreading once again, today by 110m - but I’ve just discovered how to correct this on Strava now, so all is solved], not bad going at all for this time of year. Time for the ocean once again.

Monday - 15km

Absokutely stunning, but very testing conditions out there this morning to bring in the new year. Not a cloud in the sky, no wind, and a stunning sunrise. This was accompanied by still, hot and extremely humid air. That coupled with two nights in a row of less hours of sleep than what my body’s used to ensured that today was a cruel way to start 2018 (not to mention that I can still feel those 60m sprints in my legs from Saturday - a classic example of myself doing too much too soon). Got out and ran the usual Shelly-Fairlight loop, seeing Burkey at Manly LSC, assumably just finishing the 6:30am B&B swimmers (according to WhatsApp yesterday). Really feeling it this morning, I once again focused on my breathing. Managed to control it for nearly 9km, but lost focus after that. It is harder to keep on my shorter, slightly more intense weekday runs than the longer efforts of the weekend. Plodding home, I thought I’d honestly be lucky (and happy) to simply get under 57 for today. Crossed the line at North Steyne SLSC in 55:14 (3:41’s), much quicker than anticipated, and the best Monday run I’ve done in the past few weeks. So quite happy with that, especially in those conditions. I’m absolutely drenched in sweat now - the ocean is calling my name!