Monday run to/from work

Legs were pretty sore and heavy this morning. Took things very easy and they did loosen up by the finish. 14km
The run home was at a comfortable pace. I was still a bit sore, but no probs. 14km 58.24

Sunday Long Run

5 Weeks to Canberra Marathon
Felt pretty good this morning. Met up with Tom H for some 10km loops around manly. It was a good pace from the start. The first two laps under 4min pace. Tom departed after lap 2 and i knew i was struggling at this stage. Finished the third lap at exactly 2hours 4 min pace, but after that i hit the wall pretty badly. Called it at 36km. 2.27min
Very easy 5km with scribble in the arvo.
Decided to monitor my shoe kms. new pair of asic 2120 started wearing this arvo

Saturday Easy

Nice and easy run this morning. Took scribble for a run around the streets at 6.30am. Felt tired but improved towards the end. 9km 47min

Friday run to/from work

The hamsting was a little tight this morning, but apart from tham my legs felt good. I bought one of those hand held massagers and its seems quite useful. 14km 59.17
Felt like a slug coming home for the first 20 min. Did feel better after that as i loosened up. Hamstring still sore, but should be ok. Solid run without pushing too hard. 14km 57.12

Thursday Intervals

Now that was painful. Headed down to tunks park for a session of 3 x 3km intervals. Had a good warm up and was feeling pretty good. The first one felt ok in 10.01min. The second I was in a heap of trouble in 10.12min and the third one I wasnt sure id make the finish 10.20min. Its the first time ive done that session since about october and by far the worst times i have done. It seemed very hot, with quite a strong wind. Ill do it again next thursday, aiming for under 10min each. 14km

Wednesday Med/Long Run

Didnt go to work today. Im at home looking after my sick family. When william was having his mid morning nap took myself for a bush run around the dam and around the back of frenchs forest/killarney heights and back. My right hamstring was killing me most of the way. Hopefully only temporary. 1hr32min 20km

Tuesday Intervals

The first few steps out the door felt terrible. My hamstring was very painful, so i didnt know what to expect for the session. Headed to tunks park for some 3 min intervals around the oval. After a stretch and a warm up interval the first one of the session felt pretty good. It was amazing how much better my legs felt at pace compared to jogging. Managed to knock out 8 intervals of 1 min recovery. Tough session and was stuffed at the end. Still not feeling great from my lingering (sort of) cold. At home, both william and gabbyare pretty crook. I wish it would work it self out. 14km

Monday run to/from work

Havnt been in that much paid for a while. Both ankles were sore. Right hamstring was very sore, left wasnt as bad, but was still sore. Both thighs were sore and both nipples were chaffed, with a big ring of blood on my singlet around my left one. Needless to say not much fun this morning. No watch. 14km
The run home was a bit better. Bloody sore to start with but once a loosened up, it didnt feel too bad. Didnt push the pace at all. 14km

Sunday Long Run

Spent all day saturday laying around with a headache, feeling pretty crappy, so i wasnt too sure what i would be capable of come sunday. Headed out at around 6.30am and decided id do the same 10km circuits as last week. Felt pretty good for the forst 5km at around 4 min pace and then turned around at shelly beach and hit a solid head wind coming back. I soon started feeling pretty ordinary and was contemplating heading home after one lap. When all of a sudden Tom H appeared around the next corner. We ran together for the two and half loops (25km) at a solid pace. Not as quick as last week. Tom departed after he reached 30km. I continued on in a heap of trouble hitting the wall big time. Doing the last two kms at around 5 min pace. Im not too sure of the time in the end. Most of it was around 4.10 pace. 36km
Took scribble for a very easy run in the arvo. Felt terrible. 5km.

Striders 10KM

I wasnt too sure what to expect from this race, so started off conservatively goinf through 1km in 3.23. At that point things did not look good. My legs were heavy and i had no energy. I continued running until 5km and decided to pull the pin. I think a bit over 17min. Pretty disappointed, but cant dwell on it as I have to push on to the canberra marathon in 6 weeks. I think a combination of months of hard training and a touch of a cold over the last few days were the reason for the poor performance. 7km