week 10 of 12 (Ending 06.05.07)

Decided to have a good taper this week and see how Saturday's race will go being fresh - I feel pretty fit at the moment but unfortunately haven't raced for 2 months so that might count against me a little, I'm definitely not race hardened at the moment !

Monday - A very easy 10.25k in 46.15 (4.30 pace)

Tuesday - 3k w/u down to Glebe Park. Ran 5 x 3 mins with a 1 min float around the parks various paths - covered just over 5.1k in 19 mins (3.45 ave pace). 3k c/d jog home. 11k total.

Wednesday - Sydney womens rowing club and return via Glebe waterfront 9k in 40.30. (4.30 pace).

Thursday - 3k easy warm-up down to Glebe park. I Didn't wan't to run too much but still do some quality so opted for a shortened ladder session of 1,1,2,1,3,1,2,1,1 mins for 3.5k in 13 mins (3.45 pace) then an easy 3k jog home. Did 5 x 100m strides (with 100 jog) on the street in front of home and a few drills. Total 11k.

Friday - rest

Saturday - Striders 10k at Nth Head. Got a message from Nick on Friday that he couldn't make it on Saturday due to House renovation problems - bummer ! He's on fire at the moment so would have been disappointing to miss out. Caught the Jetcat from Circular quay (only took 14 mins !) and saw a great sunrise just as we were going past the Heads. What a great way to get to a race. An easy jog up the hill to the start area and I was there by 6.35 am.

Said g'day to the usual suspects and then out for a bit more of a warm-up to make up about 3ks.
Lined up next to Lefty at the start who said he'd be following me today - it turned out the other way around. For 7.5k I managed to stick with him as he kept encouraging me to hang on for a sub 37 mins - the rubber band finally broke though and he cruised off but thanks for the push mate!

Finished in 37.23 for an 18 sec P.B and a sprint finish with Andrew Lennox who just pipped me.

Perfect morning for running with no wind, just the right temps and plenty of people running fast - I think 108 under 40 mins this morning and a new 10k record crowd of 400 starters.

Thanks to Springer and Silverfox for the encouragement on Coolrunning - nothing like a bit of pressure to perform well !

Splits went

3.38, 3.38, 3.40, 3.43, 3.46,(5k - 18.27), 3.51, 3.50, 3.51, 3.44, 3.38.

Sunday - started off as an easy long lap round the Bay but ended up doing about 6-7k at 4.05 pace in the middle of the run for 18k in 78 mins all up (4.20 ave pace).

Total 72k for the week - back into it next week.