Holiday Update

Friday
Took Friday off work and we all headed up the coast for a few days R & R at Shoal Bay.
Arrived in the arvo, unpacked and the girls wanted to go to the beach a.s.a.p. They surfed while I ran laps on the hard sand (no shoes). 1K warm-up in 4.30 then 4k tempo 3.58, 3.59, 3.57 and 3.46. 2k cool down jog. Got blisters and some cuts on toes. Total 7k.

Saturday
a.m. Warm and humid. Ran along Box beach, around rocks and out to Fingal Bay spit and back. Then returned along bike path. Hard work on soft sand - really felt achilles - toes sore and blistered.

Sunday
a.m. Warm and Humid again. Feet sore so only ran for an hour - 12.5k on Bitumen roads around Fingal and Shoal bays.

p.m. Did 3k very easy with girls on soft sand at Box Beach after swimming. Toes very sore.

Total for week = 90k.

Monday
Got some Liquid bandaids - how good is this stuff ? Fixed blisters and cuts.
Ran pain free 11k p.m. Cooler, overcast, few showers.
2k warm-up, then 9k @ 4.10 pace. Good steady run around Fingal and Shoal bay sts.

Tuesday
Ran p.m.
2k warm-up then Mona Fartlek (covered 5.08k in 20 minutes.) Another solid effort without going too hard. Pulled up well. 3k cool-down jog.
Total 10k.

Wednesday
Travelled home today.
Ran p.m. From home down to the Bay, up thru Balmain and back into Glebe and home.
15k in 68.53. Fairly easy run @ 4.35 pace.