Week 3 of 12 (ending 18.03.07)

Monday 6pm - 15k at 4.30 pace. Ran from home, down along the Bay and back home thru Balmain and Glebe. Felt pretty good at an easy comfortable pace.

Tuesday 7pm - Ran to Nicks place (2k) for a lift down to the Bay. Did 3 x 3k with a 1k jog (>5 mins) recovery between each effort. Efforts went 11.35, 11.20, 11.05. Top effort tonight. 1k w/u and 1k c/d for 15k total. Last time I did this session was 2 weeks before my 10k P.B. and they weren't as fast as tonight, so things are looking up !

Wednesday 5pm - same run as last week. 17k at 4.30 pace (77 mins) Felt pretty cruisy.

Thursday 6pm - ran 4k w/u down to Marion st. Ran 12 x 90 secs on/off from Marion st, down the canal, along the Bay, back up Victoria rd and down thru Glebe park and home. Got caught at the lights on Darling st, otherwise non-stop. Total 13k. Too stuffed to do a cooldown jog.

Friday - rest - too hot !

Saturday 6am - A southerly change was supposed to hit overnight but it was still very sticky and humid this morning. Decided on a long run this morning as I have to ref 2 games of soccer tomorrow. Ran with Nick and headed out to Centennial park. Fuck was it humid. I was flagging at 30 mins but we did 2 full outer fence laps and then ran home again for 2.05, I think about 25-26k all up. The park has really deteriorated in some parts with it being very sandy underfoot. Nice to not run around the Bay for a change anyway.

And just 'cos it's St. Patricks day, here's my favourite Pogues song - enjoy ! Sally Maclennane .

Sunday 7am - although it was cooler this morning it was still quite humid. Ran from home round the Bay and back via Victoria rd 16k in 76 mins (4.45 pace) for a very easy recovery run.

Bella had 2 soccer trials today at Mackay ovals in Centennial park but fortunately I only had to ref 1 match. Girls played well winning 5-0 and 4-0. Go the Tigers ! Probably ran about 3-4k in a 1 hour match.

Total 105k for the week.