week 5/16 - week ending 08/07/07
Monday - Ran an easy 13.2k in 58.30 (4.25 pace) down to the Bay and back via Victoria rd and Glebe.
Tuesday - 3k w/u down to Glebe park. 5 x 3 mins with a 1 min recovery jog. Covered 870m ave per rep. Felt fastish tonight and strong. Could have done more but have an eye on Saturday's race at Homebush. jogger round the park and then home for 4.5k c/d. Total 12k.
Wednesday - run from work to home via Gladesville bridge western side and back streets of Fivedock then home via the Bay for 21k in 91.45. (4.22 pace) This is definitely getting easier - not even pushing tonight.
Thursday - 3k w/u down to Glebe. Did 4 x 4 min with a 1 min float - went thru 5k under 19 mins - just tried to keep the intervals at 10k pace rather than a harder all out effort on the reps.
3k jog home. Total 11k.
Friday - rest
Saturday - Nick picked me up and we got out to Homebush fairly early but still plenty of people there already. Did a warm-up round to the old start and used the toilets there instead of waiting
in the already forming queue back at the start. Did a few strides and run thrus for 16.30 of warm up. Had a solid race for a 9 sec p.b. of 37.14. Went thru 5k in 18.23 with Frank Z, Steve H and Gerry and felt like I was running strongly. Got to 8k in 29.40 but ran my slowest split of the day (3.50) between 8 & 9k round the sandpit and still needing to run 3.30 for the last k, which was never going to happen, as the path twists and turns and the slower runners coming the other way are looking into the sun. Sub 37 will have to wait until next race !
Ran a very easy 32.30 later in the morning down to Glebe and back as I didn't do a cool down after the race - too busy eating, drinking and talking ! Total 21k for the day.
I'm hoping Plu's video works here, I'm wearing grey shorts and in about 30th position behind Springer and Highwayman at about 5 mins on the clock.
Sunday - Ran from home to meet up hopefully with the 6.20 group doing the Balmain Bungle STaR. I ran from my place to Crystal St and then followed the course in reverse until I met the guys at the bottom of Balmain. Saw the Lorna the Owl on the way (she must have been going to do the Woodford to Glenbrook race).
Nice morning for a run with Springer, Silverfox, Superflake and Tom with the pace steady but not too hard - covered 29k in 2h15.
Total 107k for the week.
5 comments:
Well done Stephen, looks like that sub-37 is just about yours for the asking.
Congratulations on the PB Steve. Shouldn't be too long before you break into the 36 group.
Another PB Steve, so you have certainly got things heading in the right direction. Sub 37 will definitely happen before the year is out the way you are going.
Everyone seems to be working so hard when you just watch - I have no idea if runners are PB redlining or not.
Congratulations.
Plu
Yep! I was on my way to W2G. Nice to see you.
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