Long run 2hrs

With a late 6.30am start time, due to Sasssy's late night shernanigans, I met up with Sugar and Sassy for a 2hr run from Darlington, down to Hovea, up through tthe nation part with a loop along Park Rd and back downhill to Darlington. Finished with 25.2kms @ 4.44min/k feeling ok. Its my 4th 2hr run and the easiest suggesting that some endurance is returning to my body. Next week long run 2hrs 15min.

Easy run

Heaed out this morning for an easy 10k along the trails of Kings Park. The ghosts of puddings past came back to haunt me early in the run, with numerous stops for the call of nature. The week causht up with me and althouhg I am not sore they are tired and I am also. I feel an afternoon nap will take care of that. 10.3km @ 5.35 min/k

Xmas Day Tempo Run

A beautiful Perth morning greeted myself and Jacinta this morning as I headed out fior a tempo run with Tuesday's 20x400m repeats still in my mind. It was going to be an interesting run. Slow 4k warm-up from the WMAC clubrooms to the Bayswater rowing club, then off for 40min (20min out/back) towards Garrett Rd bridge. Jacinta rode alongside giving water when needed, an invaluable help. Went out conservatively but slowly picked up and returned 15 seconds faster than went out. Ended up 10.31km @ 3.54min/k pace. Very happy with run. 4km warm-down and now into the Xmas presents!

Easy Run

I had to tie a tow-strap around my ankle and hire a tow truck to get my arse out of bed this morning, Headed down to the South Perth foreshore on a cool and fantastic morning. Headed down for a loop of the river, running mostly on the grass. 10km @ 5.23. legs somewhat weary and flat but as would be expected. Caught up the gang for a coffee (or two) afterwards.

20x400m on 2min

Well another cool and windy evening greeted me down at the track. Met Simon and the 'gang' down at Perry Lakes and the 20min warm-up (3.63km) went quickly as Todd Ingraham regalled us of his Berlin marathon stories and his excellent result (2.23). After some stretches and strides I set off, knowing that around 1.24/400m would be around 3.30min/k, my 5k pace.

Here are my times per lap:

Laps 1-10: 1.20, 1.20, 1.20, 1.20, 1.21, 1.19, 1.19, 1.20, 1.19, 1.20,
Laps 11-20: 1.20, 1.19, 1.21, 1.19, 1.22, 1.22, 1.22, 1.24, 1.25, 1.22

I ran the first 10-12 in good control concentrating on a relax breathing and relaxing my shoulders. From laps 12-17 things got tougher although I managed to maintain my breathing/stride cadence. The last 4 laps were not much fun at all, with the last 100m of each lap (into the wind) a real grind.

I finished the session feeling stuffed. My legs felt heavy but after a 20min warm-down (3.83km) they felt allot better. Overall I am really pleased with the session and am now intrigued as too how my body will react to the work in a few days time, especially on Thursday when I have my tempo run.

Easy Run

After a chat with J on sunday I now have a program for the next month. Started today with 18 weeks to Canberra. Caught up again with Sugar and Sassy for an easy 50 minutes around Kings Park, followed by coffee. 10.3km @4.52min/k

Easy Run

Headed down sunday evening after an afternnon nap for a recovery run. Completed 9.1 km @ 4.58min/k. Legs tired but not sore.