Going well

Tuesday 12/9 16km
3 x AP, 17:48/17:53/16:57, good run, comfortable first two laps, then harder last lap running last km in 3:20. Legs feeling ok after Sunday's pounding.

Wednesday 13/9 21km
4 x AP, 73:50 for 4 laps, first lap 18:00, last half 8:07 very strong. Ran with guy called Josh for a couple of laps which was good. Very tired at work and getting up, but not too bad.

Easy Monday

Mon 11/9 9km
Knackered at work after the monster run yesterday. Calves and hip flexors very sore but managed an easyish run down to Elwood and back, 17:36/16:11. Weather on improve, fucking fantastic, up to 21 degrees tomorrow. No more cold runs thank fucking god. Went to gym and had a decent stretch, and normal circuit of weights and soak in hot pool, definitely feel better.

Arse kicked 10/9

Sun 10/9 20km
Up at 6:30am, nowhere near enough sleep and absolutely exhausted. Drove out to Paul's and headed to Eltham with Rod. Seriously tough run, some big MF hills that even kicked my ass. Too many down hills and legs took a pounding. Limped home along last 5kms of pretty flat road, fucking knackered. Not enough fuel in the tank, dehydrated. Basically fucked. Tough day at the office!

Buggered 3/9-9/9

End of a big week beginning with half marathon...
Sun 3/9 23km
Half marathon at Burnley. AV race, nervous going into it as watched rugby night before and didn't get to bed till 2:30am, only 4 hours sleep which was mad but couldn't miss the last AB's game of the season (which we fucking well lost)
Felt fairly confident of running around 75 mins as 3 weeks of good training. Stuff all warm up, but settled into first km at 3:37 and felt ok. Got into good rhythm and very comfortable clocking out around 3:33-3:35kms for first 10. Started to hurt a bit at about 12km, but by 14km got second wind and comfortable again. Picked up a few runners ahead of me, including Paul at around 18 and felt strong so put the hammer down and pulled away from 4 or 5 others. Roughly on target for 75 mins, and got to 20km mark at 1:11:20, flew over the last 1.1km in 3:38 to clock 74:58. Stoked. Absolutely gut wrenchd by the end, but adrenalin pumping and know that I've rediscovered the will to hurt. Bodes well for marathon.
Not too much muscle soreness that night or during the next few days.

Mon 4/9 7km
Easy lap of Albert Park, 20:00, legs not too sore. Then gym and hot pool for recovery.

Tues 5/9 11.5km
2 laps AP, 20:00/ 17:45, comfortable, no pain, stoked with recovery

Wed 6/9 No run, played indoor cricket. Got hit on left thigh while batting and now nice painful bruise.

Thurs 7/9 16km
3 laps AP, 17:58/18:20/18:00 Legs heavy by end but not too bad. No muscle pain.

Fri 8/9 11.5km
2 x AP, 17:59/17:53, cruisy two laps

Sat 9/9 12km
3 x Tan with HV training group, supposed to be progressive faster set, but first lap run in 13:45, stuffed by first lap and going up Anderson St second time, but still ran 13:17 for second lap. Easy lap cooldown with Dan. Leaving party for Dan in Elwood till 12:30am
WEEK TOTAL 81km
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