Long Run

Caught up with Sugar and Sassy for 2 hrs on what turned out ot be a cool yet humid day for running. We proceeded from Darlington to the top of the zig-zag and back in 1,55 for 24.3kms. Gave my quads some hard work and gave myself a little at the end. All in all a pleasureable day

Recovery day

Today is the day for the body to absorb the hard work for the week and grow stronger. Having said that I am catching up with an old mate, Matt Cobb, and we are off for a ride this afternoon, another chance to strenghten my girl-like quads. Today is also my last day at work for over two weeks, so an ideal opportunity to start thr real training for the Canberra Marathon is some 16 weeks time.

40 min Tempo

After lasts weeks 30min tempo run at 3.51min/k pace and the resulting feeling of being totally f%#ked, 40 minutes of the same pressed hard on mind this mrning as I prised myself out of bed.

i met up Simon this morning and made a packed to myself to listen to my body and try and run on even effort. Well to be short, a wicked run... 10.4km @ 3.52 min/k pace. Finished pleasantly tired. This was a big confidence run and some of the form of 3 months ago may be showing signs of returning.

Recovery Run

Easy 50min this morning along the grass on the South Perth foreshore and a lap around Henderson island on a glorious Wednesday morning. Completed 9.3km in 50min @ 5.23min/k.

First interval session

Decided to ease back into some intervals with 6x2min, with 1min JR. The legs were quite heeavy after the City Beach 4km on sunday. Headed down to the Mts Bay Rd foreshore. 3.45, 3.37, 3.26, 3.26, 3.33, 3.35 pace... nothing too flash but a step in the right direction. In better news I have a new coach, Jackie Fairweather, dual world duathalon and biathalon champion...very happy.

It begins here...15/12/2008

An early morning 5.45am start and completed 12.3km, 10.3 with Sugar and Sassy around Kings Park. Legs didnt feel so bad and the signs of some running form are slowly returning. All bodes well for the next 3 weeks as I ramp my training for some serious training at the start of 2009.

Went out for an easy 30min along the Mercy hospital foreshore, ran ok with 6.3km @4.38 pace. Left calf a little tight on return.. strecthcing must be a priority