Friday-Sunday

Friday an easy hour around the dam trails with scribble. Very muddy and legs felt crap.
Saturday in the arvo did 3.5km warm up then one lap around the dam road at pace. Once again felt terrible and was 30 sec down on what I wanted.
Sunday long run. Ran the same route as last sunday. Felt shocking for pretty much the whole session. For the first half my legs felt like they had run a marathon the day before. Buggered with no co-ordination. Then the actual fatigue of the session after 2.5 hours felt better. 3hrs 5 min. 39km
After the session I had a cold bath, wore compression tights for the rest of the day and had some massage.
In the arvo took scribble for an easy 5km and the legs felt the best they had all weekend. (new shoes)

Thursday Run to/from Work

First run to work for a couple of weeks. Was a bit if a struggle. Tried not to push the pace at all and when I do that i seem to struggle more. 14km
The run home was my tempo run for the week. The aim was to tack on another 4km at the end for 18km. Tried to push the pace from the start but the legs were not firing. I was stuffed by the time a got home and way down on my expected time. Picked up scribble and made the final 4km a jog instead of continuing the tempo.

Wednedsay Med/Long Run

Headed out at lunchtime over the harbour bridge, through the rocks. Didnt really know where i was going for a while, then went back. Felt ordinary for the first 40 min or so, but felt better after that when i had loosened up. Legs were pretty buggared at the end. 20km 1hr30min

Tuesday Intervals

Tunks park is most likely flooded with all the rain, so opted for a session around my willoughby bike track. Did 1 warm up lap at medium pace. Then 6 at pace. Was conscious of my hamstring, so wasnt sure if id make the session. The first one felt comfortable, with a slight niggle. 6.15. Times then went 6.15, 6.15, 6.17, 6.21 and 6.21. Legs were stuffed at the end and the run back to work was hard work. Hamstring a bit sore but should be fine. 17km

Monday Recovery Run

Headed out at lunchtime over the harbour bridge and back. Legs sore from yesterday, but hamstring is considerably better. Felt pretty good on the way back. 14km 1hr

Sunday Long Run

Headed out at 6.15am. Nice and cool. Legs felt quite uncoordinated for the first 20 minutes and the hamstring was not terribly painful, but i could still feel it. Down burnt bridge creek, over the spit bridge, out to middle head down to chowder bay and throught the tracks to below taronga zoo. Then around to mosman wharf turned at 1hr 30min. Then ran back. Felt pretty comfortable most of the way and the hamstring didnt give me any major problems. Legs were pretty heavy for the last 20 min. Happy with the session. It is the longest that ive ever run. 3hr 39km
Easy 5km in the arvo with scribble

Friday/Saturday

Hamstring still quite sore, so decided on a couple of days of treadmill running.
Friday felt terrible to start with and wanted to stop after about 3 min. But things felt better after about 10 min. 1hr 14.2km
Saturday. didnt feel as bad to start with as yesterday. But bloody boring. 40min 9km

Thursday

Went for another easy run today. Decided to wear tights to keep the hamstring warm. The legs have improved but the hammy is killing me. Have been doing plenty of stretching and massage. So hopefully it wont drag on too long. I aim to be training properly o by sunday. 14km 1hr3min

Wednesday Recovery

The legs felt decidedly better today, so i tried to lift the tempo and stretch out a little. Then straight away i could feel it in my left hamstring. A really sharp pain, so i stopped had another stretch and continued at a slower pace. I will have to keep an eye on it. 12km

Tuesday Recovery

Thought Id test out the legs today with an easy jog. They were sore all over, so just ran vey easy around tracks near work. 8km
In the lead up to GC i will plan to focus my training around 3 vital sessions a week. 1 long run on sunday of at least 38km, 1 marathon tempo session and 1 speed interval session.
A note on the canberra photo below. Ive had some feedback on my homo right arm action. But I am actually eating a goo. Have another look and its not so bad.