City to Surf

I took my own advice from last post and for the last fortnight have trained 3 times a week, with a fair bit of speed/fartlek sessions. Also mixed in walking with the wife, tennis and golf - feeling fresher.

had a scare when I woke at midnight in a sweat and with sore throat. 6am and my nose was blocked but felt OK within myself - decided to go for it and see how things turned out

Rode my scooter to town and arrived 725 - saw henry in my warmup run - he was treating it as part of a long run with his Freo Mara goal in sight.

Took 15 secs to cross start and was impeded a little in the first km. Sadly Garmin lost it at the start and was showing 500m at the 1k mark. Think I went 420, 355, 400 to be 1215 at the 3k marker. Ran the next 3 in 12:25 to be 24:40 at halfway.

Slowed down to about 4:30 pace up the second big hill but caught that up in the downhill to do the 6-9 3k in 12:20.

I was really feeling it going into the last set of hills and ran 9:10 for 9-11k. Had run the final km in 3:35 in a training run last Sunday, but the legs weren't up to it. Was passed by several runners in the last 500m despite putting in a 3:50 last km.

Crossed the line in 49:58 by watch, 50:12 on the screen - hopefully my published corrected time will be under 50.

Overall I was very happy - even paced run, didnt give up, solid uphills - hill training has paid off since the marathon.

Sorry to see TS&TF going through a rough patch - but I sill firmly believe with the kms in the bank, a turnaround will come as he cuts the mileage and sharpens up.

As for me - sub40 10k back on the radar, keeping a 3-4 day a week schedule with plenty of speed work (LT and interval). Not sure about the Perth half - light on distance recently and suspect my mild virus will flare subsequent to todays effort (worth it though).