10x600m / 4x600m / 6km Tempo / 20x200m

Monday

AM
9km-40:01 (4:27kms) Campbell Park

PM
16km-72:40 (4:33kms) Centennial Park

+ 4x100m Hills


Tuesday

AM
9km-39:54 (4:26kms) Campbell Park

PM
10x600m (1) Campbell Park

1:56.0 avg


Wednesday

AM
9km-41:40 (4:38kms) The Bay

PM
16km-75:58 (4:45kms) Centennial Park

+ 4x100m Hills


Thursday

AM
9KM-42:34 (4:44kms) The Bay

PM
4x600m (3) Campbell Park

1:46, 1:44, 1:41, 1:40


Friday

AM
Strength

Much needed rest day, long weekend ahead and i'm planning to slaughter myself, only 13 weeks til rrrrrrrace day.

I like this from Ryan Hall on the Kenyans

My last thought about Kenya and what makes the runners here so special is their incredible self-belief. I have never met a group of runners so confident in their abilities, even if they are unproven. For example, you cannot tell the difference between a 2:04 marathon runner and a 2:20 marathon runner in Kenya; they exude the same confidence and self-belief. It seems that everyone here believes they are just one day, or one race, away from hitting it big, and with confidence like that, perhaps they are. They certainly aren't afraid to take a risk and put it all out on the line, whether in a race or in training.

Nothing great ever happens without taking a risk.

Saturday

AM
6km-21:12 (3:32kms) Centennial Park

15sec per km quicker than 3 weeks ago, funny that, training makes you run faster.

PM
20x200m (30sec) Queen Elizabeth Park

32.5avg, happy with that.

I watched Braveheart for the thousandth time last night, 'every man dies, not every man really lives'. As I was plowing through the freshly sand covered turf I was trying to visualise the abhorrent Longshanks or being tortured on a rack but all I could really think about was how much sand was accumulating in my spikes.


Sunday

AM
24km-1:52.00 (4:40kms) Centennial Park

146km week