35km - 2:45.00. With Emma, ran via Barnwell and Massey Park Golf Courses to Foreshore Trail. At 8km's we came across the debatably colour co-ordinated Caleb lurking in the bushes behind Concord Hospital :-) He joined us for about 7km's and picked up the pace a bit whilst giving us a guided historical tour along the way. Emma was fascinated by his facts, I was hoping in vain the chatter would slow the pace. We headed back to Abbotsford via Breakfast Point, Cabarita, Hen and Chicken, Abbotsford and Five Dock Bays. Amazing running by Emma, she was leading the way at the end and is looking good for Gold Coast. She was comfortable despite averaging a ridiculous 15sec per km quicker than her marathon pb!
We followed the run with an ice bath which sent Emma into shock, while Millie prepared her delicious world famous omlette's for brekky. Add three large, strong coffees and a jam and cream doughnut from Trovatino's and I was feeling pretty good again.
Struggled off two hours sleep after watching the Gold Coast Suns debut and the World Cup Final. What an amazing innings from Jayawardene, a real pity that it will soon be forgotten as it wasn't quite enough to get them home.
Just 40min strength this arvo, decided to skip the optional recovery run as we're off to the aquarium and need to do my Monday run at 4:30am tomorrow. Have a very busy day tomorrow and not sure i'll get a chance to run in the arvo.
184km's for the week.
110km road, 74km grass, avg pace 4:33km's. Will increase the percentage of grass km's and the average pace next week.
Simply awesome mileage - Triple my meager weekly output. You planning to keep this up for next 3 months leading up to Gold Coast? JF
ReplyDeleteAt this stage the plan is 2 big volume weeks (180-200), 1 quality week (120-140), 2 big, 1 quality, 1 easy (SMH Half), 1 easy (recovery), 3 big, 11 days quality, 10 days taper. Last few years have been similar mileage, but with 3 big, 1 quality. Everything is flexible, learning as i'm going and will reassess after SMH half. It all depends on finding a level that still allows me to run some quality long runs.
ReplyDeleteI still maintain that Caleb was colour coordinated...E
ReplyDelete