Intervals 1x600, 2x400, 4x200 on 3, 2, 1 min; 2 Sets

Headed down to Perry Lakes for some cleansing of the lungs with some fresh air. Was able to run two sets at the same speed as previous sessions when I was allot fitter although I was doing three sets then. I definitely could not do another set. Definitley was blowing throughout the session was held my running form which i was pleased with.

Original Simon and I headed down to Ross's Auctions are now the proud parents of two treadmills. This will definitley help with greater flexibility in our training.

Easy Run

Cuaght up with Orginal Simon and Hamish for a loop of Rivervale, East Perth and return. Was great to run with others rathee than my own thoughts that have bored me over the last week or so. Run faster than I thought I could but althought I was breathing realtivly hard, my HR was a lot higher than when I was fitter but this is too be expected. 11.1km@4.32min/k; ave HR 160.
I am feeling a little bettter e very day and runnign is coming along well although the next 4-6 weeks will be allot harder.

12k Build Run

Dusted off the beanie this morning for a chilly morning and it looks like it may get a work out over the next few weeks. Ran from East Perth on a 12k loop out/back to Maylands. Felt a little sluggish today but realyl go the lungs working hard over the last few km's. Total 12k @ 4.29min/k.

Easy run

Back in Perth and headed out into a heavy fog form South perth into the CBD and return. Felt not too bad but calves were a little tight. Saw the Biscuiman cruisng through South Perth a few k's from home. 10.6kms @4.40min/k. Saw the doctor today and my throid levels are back to normal. Tests show I have an Iodine defiency causing low activity of my thyroid. Good news is that its easily treatable.

Preperation week; 10k

This is the start of my lead-in week to starting official training next week. Have most of the week off so should be able to compensate the extra load with some extra sleep. Ran out/back in Paraburdoo for an easy 10k @ 4.55min/k pace.