Marking Time

I've continued with 2-3 days a week since City to Surf, but have fallen a little into the trap of running faster than recovery pace but slower than tempo - often 10k runs, start at 5 min/k pace then wind up to 440 pace for the last 6 or 7 kms. Not sure that I'm gaining much from these kind of sessions - problem is this is an enjoyable way to run. So I need to do some intervals and hold back on recovery runs.

managed an 18k effort last Sunday, again a little too fast at 4min 55 pace overall - felt pretty tired thereafter.

This morning I ran Gwelup - planned 10k but knew in warmup that legs felt heavy, would probably run 5k. With this in mind I headed out fast - 337 first km, and paid for it. Walked!!! in a 5k!!! and finished in 20:15.

Not going to dwell on it too much.

Looking ahead to Freo 10k next week, Rob reminded me that its a fast flat course so we'll see how things go. I'm not really sure where I am pace wise but sub40min 10k is still there as a goal - hopefully will set out at that pace and see how things finish up.

Regards to all - TB good luck with the wedding and your ultra training. Homo good luck with Rotto, will look with interest to see how you go. TS&TF - hope you get your mojo back. Clown, see you at Freo.

Epi