Racer

First run back after Melbourne Marathon - ugly...

2 laps tan - still ugly

Run to work - finally not too bad.

Train line loop

Run to work

1.33 warm up / 1.33 warm down

Grass session - decreasing laps of a 440m oval with 30s recovery per half lap

Laps Split Pace Rest
3 5:04.4 6:11 2:56.3
2.5 4:07.5 6:02 2:22.9
2 3:12.7 5:52 2:02.4
1.5 2:19.6 5:40 1:25.1
1 1:29.3 5:26 1:00.5
0.5 0:46.1 5:37 Finish 

Distance Time Pace
2.87mi 16:59.6 5:55

Hot and windy for my first effort session after a month break.  Didn't feel as bad as I expected.

Run home.  Felt horrible, first effort session yesterday must have taken a lot more out of me than I realised.  I'm never taking a full month off again!

Run to work.  First time I've actually felt comfortable since starting back.  Will be interested to see how I go at the 2km handicap on Tuesday.

Felt good for the first time since MM.  The pace was comfortable at 7:45 :-)

My running group holds an annual 2km time trial.  This year the course was shifted due to Olympic Park being turned into a Collingwood training track (have a long, slow and painful death, Eddie) so it was run around 2 bridges over the Yarra River on a slightly short course (1.94km). 

Given the complete lack of recent running I was expecting anything between 7:00 and 7:30.  I actually ran 6:51 and was stoked with it especially when I saw it was a significant negative split.

1.00km - 3:39 (5:52 pace)
0.94km - 3:12 (5:29 pace)

1.94km - 6:51 (5:41 pace) 

So without counting chickens it seems like the legs are back.  I have a Corporate Cup lap of the Tan on Thursday, if I can run close to a PB there I'll feel like I'm back :-)

PS - this took longer to write than it did to run... 

Scorcher today so no way I was going to go and do a CC lap of the Tan so did 4 x 3:00 with 1:00 stationary recoveries with Damo in Williamstown. 

Was already hut and humid at 7am...

1.  805m  (6:00 pace)
2.  820m  (5:53 pace)
3.  825m  (5:50 pace)
4.  826m  (5:50 pace)

Total  2.04 Miles @ 5:53 pace.

Solid session, felt flat after Tuesday but looks like my body is starting to come back to even keel.

Might try to get in to Albert Park for the 5km Park Run on Saturday.

Run to work.  Disgustingly hot and humid at 6am!