A New Year - a new goal - week 1/52

Just getting back into running properly again after the ITB/knee injury kept me off my feet for a few weeks in early December - managed to keep reasonably fit by swimming and walking quite a bit.
I know I said I was going to run Canberra marathon in April but I'm not where I want to be in terms of fitness, to start an assault on a quality marathon time and, as I've a self imposed limit of 1 marathon a year, I've decided to concentrate on Gold Coast. This will give me 5-6 weeks to get back to tip top shape and an 18 week campaign for a sub 2.50 time.

While everyone (but me it seems) concentrates on 6ft track, I'm hoping to get a good solid base of running in over the next 6 weeks.

Monday 1st (5 pm) - 8k Leichhardt loop in the late afternoon sunshine for 34 mins.

Tuesday 2nd (7 am) - absolutely pissing down from start to finish this morning. Cycled 6k to the bay and ran 9k very easy with Tim and Munch in 45 mins and then added another 4k by myself in 17 mins for 13k total. 6k sodden cycle home.

Wednesday 3rd (6.30 am) - Ran with Nick from Sth Coogee to Nth Bondi and return along the coastal track for just over 14k with a nice 30 sec negative split. Solid run with a lot of stairs, ups and downs. Finished with a swim in the rain.

Thursday 4th (6 am) - Down to Timbrell park this morning with Nick for some 1k reps with a good sized turn-out of 8 or 9 guys. Very humid with showers threatening. Short warm-up of 1.5k. Just easing into it again so opted for 3 x 1k and 2 x 500m. Splits were 3.31, 3.29, 3.30 - good consistency with the 500m reps in 100 and 98 secs as well. Jog back via the dog loop of about 3.5k and a quick chat with Ray James who's looking awesomely fit at the moment. Total 9k.

Friday 5th (7 am) Cycled from home 6k to the Bay. Ran with Tim, Munch and Mal this morning for an easy 10.4k in 48.40 then did another lap (7k in 29.30) for 17.4k total in 78.10 (4.30 ave pace).
Cycled 6k home.

Saturday (6.30am) 9k in 40 mins around Botanic gardens and Mrs Macs chair with Nick.

Sunday - crook, stomach virus and no running except to the toilet and back.

70k for the week with no long run and 24k cycled.