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!

As bad as Tuesday was good.  Went out too hard resulting in a minor implosion.  Managed to hold on for 6th getting passed in the last 100m.

Splits:

KM	Split	Min/Mile
1	03:42.6	05:58.1
2	03:47.2	06:05.6
3	03:55.1	06:18.3
4	03:59.5	06:25.3
5	03:49.9	06:09.8
Total	19:14.3	06:11.5

Plenty of room for improvement :-)

8km loop - 7:48 pace

Run to work - 7:45 pace

Grass Session - windy

2 x 4:00
2 x 3:00
2 x 2:00

All with 50% recovery eg 2:00 for 4:00 rep

Leg	Distance (km)	Time	Pace	Rest
1	1.087	04:00.6	05:56.1	01:59.9
2	1.075	03:59.8	05:58.9	02:00.2
3	0.799	02:59.9	06:02.3	01:30.1
4	0.814	02:59.9	05:55.7	01:29.9
5	0.538	01:59.8	05:58.3	01:00.3
6	0.546	01:59.7	05:52.7	FINISH
Total	4.859	17:59.8	05:57.6	08:00.4

 

Mona Fartlek - 20 mins half on half off

Ons - 6:02 pace / offs 6:42 pace.  

Total 3.11 miles in 20 minutes.  Garmin was all over the show, finished about 50 meters short of the start.

Run to work plus tan - 7:30 pace.  Ran to feel instead of watching the pace.

Very windy.  

Good wake up call - I am not in 39:00 10k shape.

Lap	Split	Pace
1	04:07.3	06:37.9
2	03:56.4	06:20.4
3	04:00.8	06:27.4
4	03:58.0	06:23.0
5	04:02.6	06:30.4
6	04:09.3	06:41.1
7	04:03.9	06:32.5
8	04:13.2	06:47.5
9	04:03.1	06:31.2
10	04:01.8	06:29.1
11	00:29.1	05:46.4
Total	41:05.5	06:36.7

Run home - hot but pace felt good at 7:35

Botanical Fartlek.  Tough session in the heat.

Run to work

First dabble at cruise intervals

1.92	09:58.8	08:21.8
2.12	08:16.9	06:17.1
2.04	10:02.2	07:55.0
1.64	06:26.4	06:19.1
5.41	26:55.9	08:00.6
13.13	01:40.1	07:33.4

Warm and humid, but still felt way tougher than it should have.

8.2km loop easy

Run home

Pyralek session with half (stationary) recovery

Ave pace 5:40/mile

Warm again. 

MMM Pre-Breakfast Run in MilerMan outfit - man that thing is hot!

6 x 3 minutes with 1 minute recovery 

Split	Distance	Rest	Pace
03:00.4	0.49	00:59.9	06:08.3
02:59.5	0.5	01:01.2	05:59.1
02:59.2	0.51	01:00.0	05:51.4
02:59.5	0.51	01:01.1	05:52.0
03:00.8	0.51	00:58.7	05:54.5
03:00.1	0.52	FINISH	05:46.4
17:59.6	3.04		05:55.1

Felt like rubbish after a few beers yesterday, deliberately went out conservatively.

Run to work + 1.5 tans @ 7:45 pace

Stinking hot - treadmill running sucks!

Mona Fartlek with Andrew in galeforce winds!

24/12/2012 (26 deg - gale winds)
Split	Time	Distance	Pace
1	01:31.1	0.424	03:34.9
2	01:29.4	0.367	04:03.6
3	01:30.4	0.426	03:32.2
4	01:29.7	0.362	04:07.8
5	01:00.2	0.278	03:36.7
6	01:10.8	0.283	04:10.2
7	00:58.9	0.271	03:37.4
8	00:50.4	0.179	04:41.3
9	00:59.8	0.261	03:49.3
10	00:59.9	0.224	04:27.5
11	01:00.0	0.262	03:48.8
12	00:59.6	0.208	04:46.6
13	00:30.5	0.131	03:53.2
14	00:29.9	0.105	04:44.8
15	00:29.7	0.121	04:05.3
16	00:30.5	0.106	04:47.7
17	00:29.5	0.127	03:52.3
18	00:30.2	0.105	04:47.3
19	00:30.2	0.114	04:25.0
20	00:29.9	0.093	05:21.5
21	00:14.9	0.059	04:13.2
22	00:15.2	0.055	04:35.6
23	00:15.1	0.059	04:15.4
24	00:14.7	0.047	05:13.2
25	00:15.0	0.06	04:10.5
26	00:14.9	0.054	04:35.6
27	00:15.1	0.066	03:48.0
28	00:14.8	0.055	04:28.7
TOTAL	20:00.3	4.902	04:04.9
On	10:00.5	2.659	03:45.8
Off	09:59.8	2.243	04:27.4

6 x 1km off 5 minutes

Leg	Distance (km)	Time	Rest
1	0.994	03:43.6	01:17.6
2	0.999	03:32.8	01:27.4
3	0.996	03:33.5	01:26.5
4	0.994	03:31.9	01:28.1
5	0.986	03:33.0	01:26.2
6	0.996	03:31.1	FINISH
Total	5.965	21:25.9	03:35.6

Ave rep ~ 3:35 (previous best 3:39)

6:30am start.  Ran the first 2 reps with Andrew but he had a cold and blew up badly halfway through the 3rd rep so I ran the rest solo.  First session since marathon that shows real improvement.

Easy 8km loop - 7:45 pace

11km each way to 5km race for 26.8km total

Race

1km - 3:41.27
2km - 3:46.90
3km - 3:41.86
4km - 3:44.11
5km - 3:40.23 
---------------
Total - 18:34.37

Big PB, fastest time for the day and also won the handicap.

http://app.strava.com/activities/34861115

Gamon Street Loop - felt like rubbish after very late poker night.