Week ending 5th April

One week to go. The week started poorly with an aborted 10 miler on Tuesday that ended up at 5 miles feeling leggy and tired. Don't know time. Feeling peeved for quitting I decided to run again on Wednesday and ran 5 miles feeling a little better. Still average though. On Thursday I ran with my neighbour Dan, and we ran what ended up being 2.5 miles out along the camel at a decent clip, and then the same back. It ended up being 18 out and 15 back, which worked out at 6 minute miles. Felt good for it, although I twinged my hip. Hip felt sore on Friday and I went to the physio on Saturday who suggested a gluts muscle strain or minor bursitis. Icing, ibuprofen and rest are enough to get me through. Sunday I ran 10 miles and felt ok, not great. I am back running but not as well as I would have liked but know I have bagged the miles and will be ok on the day. Onwards and upwards!

Week ending 30th March

Started the week in Geelong ill. Improved as week went on. Saturday - 4.15 miles steady. Legs felt poor and out of breath. Pffff Sunday - 16 miles in 2h5 mins. Was hard. Legs felt it during run, and have stiffened up this evening. At least I am back, and need a good 10 days to sharpen back up.

Week ending 23rd March

No running. Ill. Pissed off now.

Week ending 16th March

A crap week for running. Chose to run on Wednesday on the trails in prep for the ash ridge boundary race on the weekend. Wednesday - hilly tempo trail effort. Lovely to be back out there. 10 miles in 1h15 At the end of the run I noted a sore throat, and woke up feeling ill on Thursday. I think I have sinusitis and have not trained since. I have a blocked head! Not ideal but pleased I have got some solid miles in already and will make sure I run 22 next weekend to make up for it.

Week ending 9th March

Another good week. Tuesday - 5 mins warm up and then 7 min, 6 min, 7 min, 6 min and then 7 min mile for 33 mins. Easier than last week. 5.5 miles Thursday - 10 miles tempo at 7 min mile in 1h10. Hard to begin with but got easier and pleased to stick with it. Saturday - interval effort 5 min warm up at 12k then 20 min interval, 1 min at 17k and 1 min at 12k then a 5 min warm down for 4.5 miles. Sunday - 22 miles steady effort in 2h53 mins, and whilst feeling it felt good. 42 miles for the week.

Week ending 2nd March

A busy start to the week meant runs from Thursday onwards, and with berko on Sunday I needed to keep them short. Thursday - 5 min warm up at 12k, the a 7 min, 6 min, 7 min, 6 min and 7 min mile for a 33 min 5 mile. Hard! Friday - 43 minute 10k - steady to tempo Sunday - berko half 1.31.06. Pretty happy a balanced effort and a negative split. I felt strong in the final miles and overtook quite a few people. My memories of this are similar to my pb four years ago, with a strong finish. I can only surmise that the longer marathon training runs are good for the legs!

Week ending 23rd February

Another Sid week. No plans for a long runs this week. With the berko half next week I wanted to cut the miles and work a little harder at shorter distances. Tuesday - hill interval. All session at 12kph. 5 min warm up, 5x3 mins at 5 degrees incline, with 2 mins recovery at 0 degrees, followed by 5 min at 5 degrees incline, and a 5 minute warm down. 5 miles Thursday - 10 miles at 7 mins a mile in 1h10 mins. Steady to tempo. Comfortable. Saturday - speed interval. 5 min warm up with 4x3 mins at 16kph, rest at 12kph, with 5 min warm down. 4.25 miles Sunday 10 miles. 5 out in 35 mins with 5 back in 32.45 for a good negative split 29.25 miles for the week, and some faster tempo and interval work. Some more shorter work during the week, next week before the berko half.