SICK!

Nasty virus struck wed night - ?result of hard running sun and tues.

No running wed-fri with fevers, sat am felt a bit better within myself although still very sinusy, did 12k with brotherinlaw in just under an hour.

Shouldn't adversely affect my C2S performace much as long as I recover OK.

Second Interval session

Again, for my future reference

6x600m (Garmin measured at 630, but I assume trackis pretty accurate) 90 sec rest

2:05/2:04/2:03/2:02/2:01/1:59

Did a seventh thanks to masochistic Rob (who did 8) 2:03
Happy with the increased speed across the intervals
2k w/up, 2k w/d

Lake Joondalup 5k!

Wussed out today in the 10k, and setled for 5

Since Tuesday's intervals, did 13k Wed pm and 13k Fri pm over hilly terrain

This morning, 2.5k warmup with some stridethroughs
Set off on a flat course with 3:38/3:53/3:48/3:47/3:36 - 18:55 5k
Went out a little too hard and Rob & I decided at 3k to only do the 5k. Having said that, I didn't really commit to the 5k, and felt like I hadn't given it everything.
Did a 6k cooldown with Rob, was thinking of a bit more this afternoon but went and watched the Dockers get thumped instead.

Anyway, it's a PB and given comparison charts is what I should be running given my 10k time.

So hopefully a fairly heavy week this week before a final week taper into the City to Surf.

Congrats again to Homo for the big 10k PB

Intervals

Popping this one in for my future reference, first Perry Lakes Interval Session
100m, 100easy, 200m, 100easy, 300m - six times with 2 min break between

I missed the first on on the watch - recorded 2-6, very even pace:

Rep: 100m (jog) 200m (jog) 300m

#2: 18 (25) 40 (26) 60
#3: 18 (25) 40 (26) 61
#4: 18 (27) 39 (27) 60
#5: 18 (27) 38 (27) 61
#6: 19 (26) 39 (28) 58

I'm assuming interval #1 was similar pace, given it was first
So all 100s at 3min pace and 200/300s at 3:20 pace
Even including the jogs, the 800m were at 3:30 pace or less

Aussie Aussie Aussie...

Taking some energy from the Olympics, I have built up so far this month - 110k in the first 10 days
This week 80k -
Mon 10k @ 4:35 'easy'/progression
Tues am 10k @4:43 easy
Tues pm 5x 1k 3:47/3:48/3:50/3:55/3:47 (9k total)
Wed hill intervals with Rob (10k total)
Thurs off
Fri 10k @ 4:43 easy
Sat 22k @ 5:03 - ran city to surf course with brotherinlaw and Rob
Sun 5k tempo @ 4:06 (9k total)

So a bit of quality there - didn't run Wally Cairns race this am due to work commitments.
I feel I'm starting to get back to the pace I was running in March pre Canberra Marathon, which bodes well for my City to Surf chances.

We'll see how things go for this Sunday. I'm keen to maintain some volume this week as C2S is my main goal, but my wife is away this weekend so I'll probably head up to the Joondalup race anyway. I may just limit the quality work to Tuesday and Wed, make Thurs-Sat easy runs and see how I perform on Sunday. Also depends upon whether I gt much sleep this week watching the Olympics - luckily with the same timezone, no real middle of the night stuff.

I've varied my shoes more these past 2 weeks as well, running in Asics (2110, 2130 and DS trainers), Mizuno (wave inspire), and Adidas ( Adistar control and the Supernova control)