thurs pm, session

well not as warm today and really wanted to get through as much of the session with Jan-Willem as possible@Centennial.
15 minute warm-up
40 minute at 3:30min pace, then 12 minutes off, and another 6m at 3:20 pace and 10 min warm down. Covered ~16km for the night.

wed pm, steamin..

Well got through a tough 87 minute run, covering over 21km, quite hilly, trailing down to Homebush and back up to Eastwood, via Dundas and near Silverwater rd. Getting back.

catch-up

Last week.

Thursday limited running
Friday limited running
Sat - X (too hot)
Sun - 45 minutes - 11km in the morning around Centennial.

Mon - 45 minutes AM, 55 minutes PM around home.
Tues - 20m Warm-up 3 by 800, 3 by 600, 3 by 400, 15km warm-down. 13km.
Wed am - 45 minutes, covered 11km.

don't know how, but..

After a torrid week last week, preparing for a house move, didn't run Thurs, Fri and Saturday. The move itself was hard work in hot weather, and managed a 1:55 at the Striders Star on the Sunday.

Well two good runs on Monday covering 9km and 15km.
Tuesday did a 5km time trial in 15:10, (2:57, 2:59, 3:07, 3:07, 2:59), so glad to be back and hopefully under 15 soon.
Wed morning a solid 40 minutes, covering 10km around the bay.

weekly summary and more

115km last week, the most pleasing a 2 hour long run at good pace on Sunday. Still only one sessions.

Early this week, to and from home to work, 14km each way on Monday.
An 8 by 400m session this morning at Rotary with 100m jog. Turning in 68-72 seconds on a duey surface.

medium rare

Just the way I like it, after a 73 minute run around the Bay tonight, covering a mere 16km. I think the last two K in almost 10 minutes. Something happened, oh yeah it was hot!

to be cooked..

Well Tuesday night again still struggling to hang onto the back of Chris T and Jan-Willem. 4 by 6 minutes with 2 minute recovery on the grass around Centennial. Managed to run the first rep with them and the others were very spasmodic at times only running 2 minutes of the rep at their pace the other times just dragging..

Wed morning followed up with 45 minute jog with Charlie, DB, Fats and Macca around the bay at 615am. It was stinking hot then, now 39 degrees about to do my 90 minute afternoon run.

this really irks me..

Was running home last night from Chatswood to Epping. Only 10 or so minutes on the road and the rest in Lane Cove National Park and GNW, when I was firstly struck my the side mirror of a FWD whilst I was running down the left hand side of Fullers Road (the quiet bit). After honking his horn, he then got out of the car and abused me for causing damage to car. He and his passenger then grabbed me, struck one punch to my face, of which I now have a very saw jaw. I didn't even shape up to him. All I said was what was your problem..!

I grabbed the number plate, and a witness, so I expect the police to punish these barstards!

I still manged to complete the run home, at a furious pace. I couldn't stomach dinner afterwards.

weekly summary

127km for the week.

The CC Half was a ball breaker. Ran well for about 17km and then calf stiffened up. 74.26 after being at the turnaround at 35.15. Need to get this right in the weeks ahead as well as continue with the training. Work has been very hectic, group has gone from 4, to just me..

getting better..

Well a cruisy 55 minutes wed night through the bush, pushed a couple of the hills and it seemed to spur me back to life.

Thursday just a 45 minute dash at lunch time in the heat and I seemed non-effected even up the hills in Chatswood.

Massage Thursday night...all coming good.