Better week

Pretty happy with efforts this week with some Intervals,Tempo Run and Medium Long run being the highlights.

Week in Summary 73.5km@4:43

Mon 8.05k@4:34

Tues 9k incl 4k Intervals Went down to WAMC Intervals and was pleasantly surprised with my efforts and showed what a benefit it is to be able to run in a group.

Pyramid Session 200,400,600,800,800,600,400,200. Break of 30 sec after 200,60 sec after 400,90 sec after 600,120 sec after 800.

Times were 38,81,129,176,178,132,84,38.

Wed 6k@5:04

Thurs 12k incl 4k tempo @4:11 Ran with Biscuitman from WAMC Clubrooms to Maylands. Enjoyable run as we had a decent chat along the way talking cricket,Boston etc. Was struggling with the pace a bit at the 4k mark(halfway) so jogged back whilst Biscuitman impressively continued at same pace and managed to negatively split. Hope to do this session each week and hopefully be up to 8k at this pace in the next couple of weeks.

Fri 8k@4:46

Sat 10k incl 5k tempo @4:13 Wanted to make up for only doing 4k at this pace on Thurs, so managed to run the 5km I was aiming for in this run. The effort today was a lot easier than Thursday's so happy with effort.

Sun 20k@4:52 Ran from home, along the Bridges and Back.Longest run since early Oct and happy with effort. Took a couple of stretch and walk breaks along the way from the 12km mark as I was quite sore in the left calf and hammies. Temperature at the start was 24 deg and by the time I'd finished it had reached 30. Tough running into the wind especially over the Narrows, 1st 10k @4:48, 2nd 10k@4:58.

This week showed me that I haven't lost much of my speed but I have a lot of work to do re tempo and long runs. Hopefully over the coming weeks these will become a lot easier as I up the km's and work on the mental and endurance side of things.


Good to hear that Epi's surgery went well, so hopefully the recovery will be just as good and he'll be up and running in the next few weeks.



Had another trip to the Sports Physio, have been given some more exercises to do. Next visit in 3 weeks time where he'll give me some running drills and teach me how to run properly.