Much better week

Really happy with this week after being sick on Monday with tummy bug. The only thing I need to work on at the present is the mental side(similar to this time last year) where I stop for a few seconds due to the monotony of doing the same course over and over again. Fri was a classic example, maybe ipod needs a reappearance or change of scenery for these type runs.

Week in Summary 100k@4:42

4 key workouts

1)Tues Interval Sessions-Including 800m*2(2:44,2:43)-2 min recoveries,400m*4(1:17's)90 sec recoveries,200m*6(36 and 37s)-30 sec recoveries-12k all up including warmup and cooldown. Session was a hell of a lot easier than last weeks sessions, not sure how good it was for the Marathon though. Epi once again very impressive with some great 400's in particular. Need to be careful with these sessions as temptation is to go a lot quicker than normal VDOT of around 55.

2)Thurs Tempo-Marathon pace of 8k@4:12, including warmup and cooldown-13k. This was around Yokine Reserve and was happy with pace, felt great afterwards. This is one run I need to try and replicate time and time again but increasing the distance.

3)Fri Medium Long run of 19.5k@4:41, including 4 laps of Yokine Reserve, got a bit bored but was quicker than expected. Good to do a medium long run, need to do more of these.

4) Sun Long Run of 32.5k@4:50 with Craig. Felt good throughout the run and very fresh, maybe a result of doing Sat run in the morning as opposed to the normal pm run. Good to do the Bold Park Hills again and Hale Road, still not using any snakes or gels as yet.

Other runs were Recovery Runs

Wed 10k@4:55
Sat 12.5k@4:48.

Hopefully next week will be of similar structure, although will do a Mon run and longer Intervals on Tues with Epi.