The Altona Sunrise Run: How a Messy Week Turned Out Right

This week was one of those “get it done however you can” kind of weeks. Between travel, conferences, late nights, early flights and questionable food choices, the plan didn’t exactly stick. But even when everything felt scattered, the training still landed where it needed to, capped off with a brilliant long run this morning from Altona to Williamstown with my good friend Zhanna.

The week started quietly. An 8 km shakeout on Monday, then a 5 km on Tuesday to loosen things up. Wednesday was a steady 10 km, nothing quick, just time on feet before the bigger weekend effort.

Thursday, I joined Zhanna’s running group at Run Clinic for some fartlek training in Brisbane. We alternated three minutes hard with one minute easy, six sets in total, over about 6.5 to 7 km. It was one of those sessions that feels fine on paper but has you questioning your decisions halfway through. The effort was solid, and the group energy made it fun. As someone who doesn't get to attend run training with other groups ofter, it was great to see and hear how others are doing it.

Friday was a change of pace — literally. I was up on the Sunshine Coast for a First Aid conference, so I took the chance to jog 4 km along the beach. Nothing beats a sunrise run with your feet sinking into the sand and the sound of the ocean keeping rhythm. It was slow, soft and peaceful, a good mental reset before the weekend.

Then came Saturday’s long run, and it was one to remember. Zhanna and I started at Altona Pier just as the sky was turning gold. The water was glassy, not a breath of wind, and the air was cool enough to feel fresh but not cold. The first few kilometres rolled by easily as we made our way along the coastal path toward Williamstown. The route was flat, open, and honestly one of the most beautiful stretches of running in Melbourne when the weather plays nice. Even if you're into only walking... check it out.

We passed early walkers, a few other runners, and a couple of fishermen setting up along the pier. The sunrise over the bay was unreal, bright oranges and soft pinks spilling across the horizon. It’s the kind of morning that makes you forget how early it is or how far you’ve got to go.

The pace settled in nicely, smooth and steady, right where we wanted it. The first 10 km ticked by at about 4:45 per kilometre, comfortable, controlled, and easy to hold a conversation. We weren’t chasing anything wild, just aiming to stay under 1:40 for the half marathon distance.

By the time we reached Williamstown Beach, the sun was up, the bay was glassy, and it was time to turn back toward Altona. We picked up the pace slightly to around 4:40 per kilometre, and over the final 5 km we were moving between 4:35 and 4:40. The finish line — at least the imaginary one in our heads — felt well earned.

It wasn’t all perfect though. About midway through, a cyclist came flying past without warning and I caught my foot awkwardly, smacking my toe pretty hard. Still hurts. But I managed to laugh it off, reset the rhythm and kept moving. It could have been worse, and honestly, the rest of the run made up for it.

The week as a whole? A bit messy, but productive. Between the travel, the sitting, the dodgy food options and lack of sleep, I could have easily written it off. Instead, I strung together the runs I could, lifted when I had the time, and made sure to show up when it mattered.

The big takeaway is that consistency beats perfection every time. Even when life’s busy, one good run can remind you why you’re doing it.

I’m still sitting around 90 kg and aiming to drop to about 84–86 by race day, so I’m keeping a closer eye on food and routine. Travel weeks make that harder, but not impossible. It’s all about learning what works, and cutting yourself a bit of slack when it doesn’t.

I’m curious though, what do you do when you travel? How do you stay on track with food, sleep and training when your routine disappears? Any tips or go-to strategies?

Tip of the Week:
When life gets messy, go find a sunrise. One good run in the right place can reset your whole mindset. Consistency matters more than control - In the words of Dory: just keep swimming...

Next week:
Back home, back to proper sleep, and hopefully no more uninvited cyclists. The Tokyo countdown continues, 20 weeks to go, and plenty more kilometres waiting.