Monday run to/from work

I change in shedules meant that tuesdays sessions had to become mondays or they would not happen this week. The legs weren't too happy about the idea though. It was one hell of a struggle this morning. I set off on the normal pace, but was struggling badly, so i stopped the watch and eased off the pace. The slower pace didnt help and i seemed to struggle more. I did feel slightly better towards the end, but it wasnt much fun. 14km
The journey home felt better, but still took it easy. It was cooler than it has been of late.
14km 59.57.

Sunday long run

headed off at 7.30am for an out and back run to chowder bay and around the bottom of taronga zoo. didnt feel too good at all to start and the heat and humidity didnt help. after about half an hour i did feel pretty good and was running at a good pace. contunied to feel good until about 1hr 45 when fatigue set in. was able to hold it together till the end. had about 10 litres of gatorade/water afterwoods. 2hr 9min. 30km
Took scribble for an easy run this arvo. 4km

Saturday recovery

very easy 45 min run through the streets around home. felt very sluggish and the run was very boring. 9km

Friday tempo run

At midday i headed down to tunks park for 3x15min at marathon pace with 3 min recovery.
It was bloody hot but thank god it was cloudy (for the first couple anyway). The first one was reasonable. The legs were quite tired, but i reached the same point as last weeks best effort 25 seconds quicker. I had my start and finishing point at the bubbler, so i made sure i had plenty of fluids. The second rep was a little harder to hang onto the pace. Was about 5 seconds slower and I was really heating up now. The sun decided to come out for the third rep as i headed off. I really felt i was off the pace, but at the half way split i was only down 2 sec on the first rep. From here it was just a case of hang on till the finish, so i pushed the pace and finished 4 seconds quicker than the first rep. Best session for a while. 16km

Thursday to/from work

Ran the usual track to work. Very hot and humid with a light drizzle. Felt pretty tired the whole way and the legs were a bit heavy too. Just after i arrived at work it absolutely poured. 14km 1hr3sec.
The journey home was the same way. Pretty hot and a bit lethargic but pushed it at times. 57.03.

Wednesday bush run

Hit the bush for a easy/moderate session. I found some more bush tracks near work. So i will continue to use these on wednesday till i get sick of them. Ankle was a bit sore. But legs were reasonable. 14km 1hr 2min.

Tuesday morning to/from work

Usual journey to work. I struggled for the first minute or so and then felt quite good for the remainder. Perfect weather, just a little too hot. 14km 58.40.
The run home was an extra 3km as i had to pick up the car from brookvale after having it serviced. Felt pretty good once I got into the swing of things, although i was quite tired by the end. I did push the pace on occasions. 17km 1hr10min.

Monday Intervals

Had 8 x 3 minute intervals on the books with 1 minute recovery today at midday. It was a typical hot summers day. Good for the beach not so good for intervals. 2km warm up down to tunks park for some stretching then a couple of strides. First one was a little rusty, but improved after that. Not a bad session in the end, under tough conditions. 13km
Its currently hailing outside so i think my conditions weren't so bad after all.

Sunday long

I was out the door at 7.00am today and it was quite cool. Headed out for a dam loop and the legs felt very heavy. Went passed home swigged on a gatorade, then continued on. The legs were feeling better by now as I headed down to pasmore reserve then a loop of the swim centre and down to manly surf club along to shelly beach and up to north head. Was starting to heat up, but i was feeling quite good now. I ran in to Tom31 (must be time to update his name) on the way out to north head, ran around fairfax track and back through the bush to shelley beach.
Then headed back along the beach to home for some more gatorade before embarking on my final 4km around dam loop. Tried to lift the pace from here, as i wasnt feeling too bad as i approached 2hrs of running. The best long run ive had in some time. 2hrs 3min. 29km

Sunday arvo took scribble down the park for a leisurely 4km.

Saturday Recovery

Saturday arvo was just an easy shuffle around some local streets. It was very boring and the legs felt terrible for the first 30 minutes. Headed home to pick up scribble for a further 20 minutes. Did feel a bit better by then, but nothing great. 9km