Penny

22km at 8:40 pace. Around Pyrmont, over Anzac Bridge and the Iron Cove run. Was lightly raining the whole way, but supposed to be thunderstorms (kept waiting for the heavens to open!) so was fairly thankful I narrowly escaped the long-run-drowned-rat experience.

Legs felt great, though head a little achey from a couple of glasses of red last night. Turns out Im still a massive light weight! Pork belly sliders provided some amazing fuel though :)

am 5 miles (easy)

pm 3 miles (easy)

A double for the first time in years! Only because I didnt have time to fit all the miles in the morning. But actually I didn't mind it at all; 5 miles is so short that my legs didnt feel it, and I ran the pm on the treadmill so much lower impact. All slowish 8:40-9min/miles.

I'm thinking about doing this once a week, though; a good way to get in a couple more miles, without additional wear and tear of a longer run. 

First "tempo" miles!

Ok the aim of this run wasn't really to do a workout, per se. It was (1) to test out how HM pace feels, to get an idea of how much fitness I need to build in the next ten weeks before Gold Coast HM, and (2) to ease my body into hard running.

It was this time a year ago, that I jumped from 41 to 50 miles in one week, and added 6 x 1 mile repeats at HM/10K pace. I got a SFx three days later.

SO, I wanted to be cautious and ease into the harder work. 

2 x 1 miles with 0.5 mile jog recovery. Paces were 6:49 and 6:41.

Honestly, I had a hard time dialing into that HM pace that used to feel so intuitive. These miles were faster than what that pace should feel like; felt much closer to 10K pace. This means that I should be aiming a bit slower next time to get the benefits of a LT workout, but also that I have some work to do to get into sub130 shape!

Body otherwise feels good. Will be having a cautious rest day tomorrow, to be extra careful. 

Strength!

3 supersets of

15 jump squats, 15 squat jacks

15 bulgarian split squats with 10kg each side

15 side lunges each side

15 single leg deadlifts on each side with 10kg

20 bike crunches

Easy miles, around 9ish, through the Domain, Botanicals, Opera House, Circular Quay.

So. It was forecast to rain. And it was spitting for the first 4miles or so.

Then it started really raining, so much so that I felt like I could no longer get any more wet. But you know, still doable.

Then it started really raining. And nope, there was still more of me - and most especially my shoes - that could get more wet.

It was kind of fun though - even though rain is basically the easiest of the elements to run through (if you had to choose) - you look kinda hard core running through it like that.

Alternatively you just look like an idiotic drowned rat. 

Easy miles, 8:37 pace around Centenary Park