Penny

Easy miles at 8:30 in the rain! Shoes were all sloshy when I got back and I was totally drenched. There is something that feels really fun (and a little hard core) about running in the rain... for the first few miles. After that it just feels really wet.

Easy miles around 8:35 pace (in the rain again!)

7 miles easy around 8:30 pace

Leg strength - squat jumps, standing lunges, side lunges, dead lifts. 3 rounds. Around 15 reps each except for squat jumps (30 each round)

This is probably (definitely?) the longest LT tempo that I've pulled off. I love my tempo intervals (3x2, 2x3 or 6x1), but havent been able to get up earlier enough to do this. It was great to finally get in a solid tempo effort; indicating that I'm pretty near where I was fitness-wise before my injury.

2 miles easy, then: 6:54, 6:51, 7:02, 6:42 (about 6:52 avg), 1 mile easy.  Accidentally went the wrong way in the third mile, so lost a few seconds orienting myself!

Felt really strong. It was coolish - 65, a little windy, but you dont run into it for too long around all the Sydney wharfs.

7:55 avg pace. I felt like I had rockets in my pockets; strange after my tempo the day before!

I had mexican the night before, with tortilla chips. Im convinced tortilla chips have magic carb-y properties; I always feel amazing on my run the next morning after eating them!