A bit sore, needs some extra strength

Mon pm - A nice 75 minute run home in the rain. 19km
Tues am - 46 minutes to Steakhouse, wife picking me up on the way into work.
1 hour massage during the day.
Tues pm - 14 by 2min on, 1 min jog at Wentworth Common. Found it really tough.
Wed am - 53 minutes for 13km in my new Nike Structures around the bay.

Need to work on left glute strength as it has been nerving up on me. Need more time for stretching..too busy at work.

7 to go

2 weeks of speed b4 Falls, 2 weeks of speed at Falls, 3 weeks of taper to go.

228km for the week and felt really flat on the long run on Sunday, probably because of the killer session on Saturday. Spent the afternoon in the garden instead...i prefer running.

Wed pm - 120 minutes looping around Chatswood, Willoughby, return via Mowbray and river to home.
Thurs am -
Thurs pm - 10 by 90sec/ 90 sec float, 10 by 60 sec/60 sec jog around NR common.
Fri am - 57 minutes around Epping with Colin.
Fri pm - 45 minutes around work to wait for traffic to die down, b4 driving home.
Sat am - At Homebush, 10 minutes of 15 seconds on/15 sec float...then 4 by 10 minutes with 2 m jog. Abs. stuffed at the end.
Sat pm - 16 km around the Bay, one canal and one short loop. 62 minutes.
Sun am - Same as previous week, 9km bay loop + Iron Cove Bolter course in 2:31.10, which was about 6 minutes slower. Felt really tired in the legs and also humid as well.
Mon am - 38 minutes very easy around home, 9km.

Lacking a bit of sleep

Mon am - 10km around home, through bush for 21 minutes and turn back
Mon pm - 13km from work to home, 56 min.
Tues am - 13km from home to work before sunrise, had to battle the revene near my place in the dark. Then off to Easy Tiger for a massage.
Tues pm - Saw Wriggler on my warm up around Wentworth Common in Homebush. Managed 8 by 1km off a minute jog, in 2:52 through to about 2:58 on gravel. Really felt the pinch, either heat, saw legs from the massage or the stiff breeze.
Wed am - Very easy, 46 minutes for 11km, HRM avg 153.

Plenty of endurance

216km for the week.

Thurs pm - Mona Fartlek, into the wind for first 3km in 9:20 and then return to the start.
Fri am - Ran to StLeonards, 67min = 17km
Fri pm - 36 minutes = 9km around Centennial.
Sat am - 4 lap progressive session around Parra Park. 11:45, 10:40, 10:05, 9:55.
Sat pm - 45 minutes = 11km from Epping to Steakhouse. Picked up on way to dinner in Killara.
Sun am - 2:25 for 38km around the Bay and Iron Cove Bolter loop.
Sun pm - 45 min around Parra Park, whilst Farah went on a bike ride.

Sore calf

Abandoned Wed night long run about 5km in, with a sore left calf. Just extremely stiff and going any further would make it difficult.
Got a partner massage luckily that night, some ice and voltaren and a lot better this morning, THurs am - 68 minutes to work taking a longer way, about 18km and solid pace, avg hr 155.

Two runs too close

Mon pm - Ran home from work in 56 minutes, nice to see Browns Waterhole overflowing the path.
Tues am - Cruisy 41 minutes around work in the frees.
Tues lunch - Ran down to Lane Cove NP, for a 3 min ON, 30 sec OFF, 90 on, 60 off (6 times), then a long stretch session and jog back up to work. 18k
Wed am - 57 minutes around the bay = 15km

Biig Week

Thurs pm - 16 by 1minute on, 1 minute off around the bay in windy conditions.
Fri am - 55 minutes with Colin around Epping.
Fri pm - 13km around work, via Mowbray, loop for 6 laps around Rotary and return via golf course and blue gum ck.
Sat am - 3 by 5km reps in Parra Park with Colin, 3 min rest in between. 15:33, 15:25, 15:22.
Sat pm - 42 minutes easy in the bush around home. 10km
Sun am - Up at 5am stretch and 2:30 for 37-38km, looping around home for 6km then joining Colin at Epping Stn, then past Maccas in Eastwood, down Brush Rd to river, up to Silverwater Rd, bridge, through to Homebush wharf and back via Rhodes keeping to the train line.

241km for the week, with the body in good knick suprisingly. Lacking a little sleep over the weekend, so trying to catch up.

Mon am - Ran into work 14km, no watch.

Wed long one..

Wed pm - 1 hour 38 minutes from home, looping around Willoughby, down Mowbray Rd, through bush past Steakhouse and home.
Thurs am - Ran 45 minutes from home to steakhouse. Beat the wife who was driving in.

At it with gusto.

Mon pm - 76 minutes run home from work via Mowbray Rd, through bush to steakhouse, then up to De Burghs bridge and through bush up Whale Rock to home.
Tues am - Ran to work before sunrise in 59 minutes, then off to Easy Tiger for a massage
Tues pm - At Centennial, 5 by 9minutes with 3 minute recovery. 20 warm up and 15 warm down. Felt stiff in the calves and managed to buy a bag of ice and dip the calves in it before hitting the hay. Seemed to do the trick.
Wed am - 67 minutes around the Bay with Dennis.

Weekly Summary and sub30

Well a 190km week this week and the seeds are sown for a good 9 weeks of training left. One more race left in the program and that will be the R4TK in Melbourne, 2 weeks out from the marathon. Rapt that I have found a sub 30 in me. I think a focus on working on my weaknesses made the difference. Pulled up with very sore calfs, find it hard walking, but not too bad running.

Thurs pm - 51 minutes around the bay. 12km
Fri pm - 29:44, 2k 5:44, 4k 11:49, 6k 17:49, 8k 23:45, 10k 29:44.
Sat am - Paced through 35 minute group, actually found it quite easy.
Sat pm - 32 minutes = 8km
Sun am - 32k with Colin, doing the Western Wanderer course.

Mon am - 62 m = 16km.

Sharpening Up

Wed pm - 57 minute run home from work through the bush.
Thurs am - Down at Mowbray Rd track, 400ms in 63.4, 63.3, 62.4, 63.6, 64.0, 64.5 with 200m jog between, then 4 * 200m in 29.5. Nice 20m jog to and fro work.