week 7 of 12 (Ending 15.04.07)

It appears I have a slight bout of ITB in the left knee - lots of stretching and a bit of icing seems to be working - knee is quite stiff to begin with but warms-up during the run.

Monday - steady run of 13.2k in 54.36 (4.08 pace)

Tuesday - I knew Nick was doing 3 x 3k round the Bay so I jogged down hoping I would bump into him. I did a 5.5k warm-up getting to the Bay and then did an (easy) 3k rep in 12.15 just to feel how the leg was. Bumped into Nick just as we had both finished a rep so jogged 1k to the next kilometre marker and then ran another 3k hard in 10.44. Didn't take splits so I was very surprised we had run that fast - Nick finished in about 10.37 (maybe 30-40m ahead). Had a small jog warm down. Total about 13k.

Wednesday - 17k in 73 flat. Ran from work to home via Gladesville Bridge . (4.18 pace)

Thursday - very easy warm-up of 4k in 20 mins down to Marion st, then tempo effort of 3.6k in 14.05 back round to Iron Cove Bridge (3.54 pace). A steady 6 min jog back down Victoria rd then 3.5k in 13.30 back thru Glebe Park and stopped at the lights on Parramatta rd (3.50 pace). Easy jog back home for 13.2k in 55.40 all up.

Friday - off to Wentworth Falls tonight and tomorrow - back in town Sunday for soccer.
Fiona took the kids up in the car on Friday and I caught the train up after work, no run today - too tired.

Saturday - got out at 7am in brisk but not cold weather and a brilliant sunny day - ran a very easy 70 mins around the various lookouts and trails at Wentworth falls and then up to Leura and return via the footpath along the Highway. Probably about 14k.
Got out for a good quality run in the afternoon after a 2hr bushwalk with the girls during the day. Ran down the Charles Darwin path to the Falls and returned along Falls rd back to the highway and over the rail bridge - out to the lake and a complete lap of the lake on the various paths and trails before returning home. About 12k - really pushed it in several parts.

Sunday - back for Bella's soccer match at 10.15 at Callan Park to find out I will be refereeing the match - not what I was planning! It must have been 25deg at 10am - quite warm and the girls on both teams really felt the pinch as well as the ref! Bella's team won 4-1 in fairly convincing style. Got out for a steady run round the Bay at 4.30pm and made it down to the Bay in time for a cooling downpour and thunderstorm. 18k in 80 flat (4.26 pace)

Total 100k plus a soccer match.