Sunday long run
Met Andrew at le montage @ 8.00am. Rode over & back - 6k each way.. Felt sluggish this morning, slight tightness in the adductors again - not as bad as earlier in the week but still there. Funny, didn't feel it at all at yesterday's 10k race. I just don't stretch enough (nor do my strength exercises). Note to self - start back on core strength program again.
Did 21.5k @ 5.0 min/k ave pace this morning. Quite a few hills early - ran via bay run, up shores hill, thru Birchgrove and down Darling street to the wharf and return to Victoria road and the bay run. Round the bay, dog park loop, out to shores again and return. Pace was very easy for first 10k but last 11.5k at a reasonable pace.
Total for week = 85k.
Year to date average = 70k/week for 26 weeks.
Next week should see the following :-
M 1hr (plus help Tim @ runclub)
T 8 x 1 min, 45 sec walk rec
W 70 mins
T 5 x 1k, 90 secs S.R
F rest
S tempo/fartlek run, 1 x 10 mins with 3 min float , 1 x 5 mins
S 2hrs
Saw Silverfox and the lovely fox family this morning enjoying a walk around the Bay. Hope everything goes well for your wife and the new baby when he/she arrives - and happy birthday to the younger fox, I hope that cake was yummy .
I was happy with yesterdays run as I didn't feel great beforehand but was pleased that I toughed it out and actually started to come good at about 6k and then realising that at 8k I could actually do a P.B. if I did a quickish last 2k (3.45, 3.36).
If everything goes to plan, next month will be tough but I want to improve my 10k time at Lane Cove (sub 38) and then smash it at North head in September.
1 comment:
Uncle 26
the cake was really yummy thanks! So was the plate of twisties, the plate of smarties, the plate of sausage rolls and the plate of jelly beans (but you should have seen what dad ate!)
regards
'Rabbit' Fox
Nice to see you this morning 26, sounds like a nice run. Very close to sub 38 yesterday, you are right the dirt 3 times around is a slog, either go short thru the quicksand or wide and add an extra 100 metres. The devil and the deep blue sea for mine. I think that is worth 30 seconds comparitively to North Head. I also rate Homebush as significantly tougher than North Head. Hope to catch up with you soon.
Post a Comment