On a par with the Welsh legend Robbie Savage.
Many thanks to Wrighty and Kels on getting me through, Quality show, if you get the chance take a listen. Shattered by the end, and really hope not to miss too many more Sunday long runs if this is what I have to put myself through to start the week. Still it was still a good workout as I averaged 4.12s for the whole 16ks in 67.04 I used to do these 16ks all at the same pace but struggled just to do even 8k at a decent gallop today. Barely made it through and was thankful the last section was back to easy pace or else there was no way I could have gone further. A change of pace that I was hoping to keep the next 4ks around the 4 min/k mark that I pretty much did, before the 3rd change that I found so difficult. The usual first 1k felt shocking and it pretty much took till the 4th before I was moving freely. Session today was 16ks tempo, broken down into quarters, First 4k easy, 2nd 4k harder, then 3rd 4ks faster still with the final 4ks easy.Īrmed with my best Monday buddies in the form of 'Kels & Wrighty (Kelly Cates and Legend Ian Wright) on the podcast of Radio 5 Live -606 English footy I was set to go. I was forced out after I succumb to the drink after another massive Saturday evening. Never felt great at any time but still happy enough to get another decent session done.Īs a means of penance if I miss the Sunday long run I've committed myself to doing the early Monday morning instead, but working far harder. Once done it was a recovery walk before I met up with hipster Mitch who was doing the same and I then just jogged very easy back to the Stone Pillars with him Got a huge helping hand from Jerome though, and he was more than happy to play pacer and take the headwind around Mrs Macs Chair that made it slightly easier. Even before the start of rep 3 I knew I was going to be taking option B and wasn't even keen to front once the two minute recovery was up. It was a struggle to get back and I was about 30 metres shy of the Stone Pillars on the return. Sadly I was able to achieve neither.īig turnout on a windy day and went out reasonably hard sitting with Angus, Macca and a few others covering 2.75ks averaging 3.39s. Run 3 but all stronger around 10k race pace - hopefully 3.37s Run all 4 but at a reduced pace of about 4 min/ksī. Into the city for the planned 4 x 10 minute efforts today and after yesterday I knew there was no chance of running them all strong so I had decided prior to do either,Ī.
Its a flat course but I never seem to run that well out there and I'll be well happy if I can dip under 37 minutes. Rest Day Friday, and will head out to Homebush on the Saturday for the 9th Striders 10k of the series. thank God for me, and I was more than happy to see out the session at that pace as a cool down. Times for the 7 were, 80, 77, 77, 77, 75, 76, 74.įollowed it up with a tempo white fence (3.6k) but the lad was pretty much gonski and could only muster 4.37s throughout. It was very windy, especially from the 200m mark to the finish so his times were pretty solid. Just helped him out on each rep but to be honest I was working pretty hard myself and I'm not so sure I would have gone much quicker had I been solo. Wet and generally miserably morning down at PAP first up and the best place to be was probably IN the water with 25 degrees showing.Īnother 3.5ks done and unlike the previous weeks I was feeling much stronger, and even at 2.8ks I was still holding my times and moving well.ĭidn't get into the city at lunch but took the opportunity to work with one of my fastest clients who is only 14 years of age to do some 400s around McKay Oval.
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