Sunday - Bay, Loop, Canal (x2)

Sunday
Back to the future this morning.
Haven't run from Drummoyne carpark for six months, since Daz has been away and/or injured. Another beautiful morning, cool & clear. Rode my bike over this morning the approximately 6k or so. Met A.A and we did our usual 10.75k run around the bay and dog park/canal and 1.7k loop into Callan Park hospital. Second lap met up with Daz (Bayrunna) who hasn't joined us for quite awhile. It was great to see him back and running.
First 10.5 k at 4.50 pace next 10.5k at about 5.25 pace when running with Daz. Nice and cruisy just chatting and catching up. Total 21.5k at 5.15 average pace. 6k cycle home.
Total for the week was 72k.

Next week starts a new focus for me - shorter intervals on Tuesdays of 1 min or 2 min repeats and thursday longer intervals of 1 &/or 2k repeats. Saturday will be cross country race or tempo run and sunday long with the rest of the week filled with either recovery jogs or easy/steady runs. Hopefully I will start to push the total weekly mileage out to 85-90k per week.

As I am running quite well at Striders I will continue with these as my main focus/ goals for the moment. Sub 38 nexth month at Homebush and a fast Lane Cove the following month leading into the City to surf and a sub 54 minute run. I need to focus on longer intervals 6 x 1K, 3 x 2K that kind of stuff, but keeping the 8 x 1 min/2 mins going as I really enjoy these and also because they can be done anywhere. To run longer intervals I need to travel to somewhere that is flat and accurate - not always easy to find the time or location.

I think I will also run the half at Sydney in September so this is my longer term goal ( sub 83 minute).

In soccer news, girls were well beaten today by the competition leaders. A tough match but the girls never gave up, few injuries starting to occur too, hope it rains soon as the grounds are very hard and girls are starting to get feet and ankle injuries. No match next week due to long weekend - the girls need a break.