This week i decided rather early on that it would be more of a 'down' week to let my body recover. As such, I had no intention of getting up for my early morning runs. This was a nice change to the week.
My goal of hitting 600km for the month is still doable but its not going to happen for me. I'm not going to kill/injure myself to get there besides the whole reason of having the target is to get me running more consistently - which is happening.
Monday was my first day back to NRG. We did 7 sprints up stairs on a fairly easy loop. Im finding my fitness has been given a massive boost recently and these sessions are becoming easier and easier.
(PM) 10.97km 54.21min 4.56min/km (run to NRG)
(PM) 9.97km 55.20min 5.33min/km
Tuesday was an easy run home then a couple of hill laps. Nothing exciting to report.
(PM) 15.75km 1hr 10 40sec 4.29min/km (500ml water)
Wednesday I decided towards the end of the day (after stuffing my face with doughnuts) that I would have a crack at beating my record time home.
This went extremely well and I hit a tonne of sub 4 kms in the process.
(PM) 11km 43.26min 3.56min/km (500ml water)
Thursday was a very gentle run home, again I ran this without feedback from my garmin, just by feel. Surprising how much faster I run that way.
(PM) 11km 50.05min 4.34min/km (500ml water)
Friday I decided to do my morning run. Just 16km and I started off slow and built up to a decent clip. Felt great afterwards and wished I had been doing that all week.
Then in the evening just a recovery run home.
(AM) 16.07km 1hr 9min 17sec 4.18min/km (500ml water)
(PM) 11km 50.26min 4.34min/km (500ml water)
Saturday i woke up at 5am to run a 50km loop i had planned out. Up the pacific highway, up bobbin head and kuring gai chase road. Nice elevation change in the national park but overall not a great deal of vertical.
I paced myself pretty decently, running quicker on the way back. PLenty of energy in me. 1 toilet stop and 1 stop to get some drinks but that was it.
Went through the marathon mark in 3hrs 25 which was good as I felt like I was plodding along.
Recovered well the next day, no pain whatsover in my legs. Fantastic.
50km - 4hr 2min 4.50min/km (2 bagels, 2 bananas, 2 powerades, 1.5litres of water with nuun tablets)
Sunday - Just a gentle 5km on the treadmill in my 5 fingers. Legs felt fantastic but using this day as a rest day. No great intention to run today although the legs have plenty of energy. SHould be another good week ahead.
5km - 25 min 5min/km
Total Summary:
140.79km - 10hrs 59mins 49 secs
Happy with the week. Lowest mileage of the month but I also recorded my longest run. Need to do more of those and will look to do another long run next weekend.
Information on running, marathon running and ultrarunning. In this blog I will detail all the equipment I use to run, my diet, training schedules and injuries I pick up along the way.
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