Mid week long run

WEEK - 32k
MONTH - 47k
YTD - 264k

Wednesday mornings at work are dedicated to your sport training in preparation for the race or competition that is conducted the following day. My sport is Triathlon however no other training takes place other than running and the occasional ride. In saying that I must remember to change my goals for the year that are stated in my profile, I think that the Noosa Tri goal wont happen this year, I need to much work on my swim and with my new family addition due in May I think I will dedicate my small amount of time to running.

Getting back to the training, I arrived at work early knowing that some of my work mates were doing remedial training and fitness testing. While they were doing the push up and sit up element I went for a slow 3k run arriving back just in time to pace for the 2.4k run. I was helping the same person as a couple of days ago and between that day and the test yesterday he has been doing some runs during his lunch time. This showed as he improved by 15 secs for the run leg and completed it in 10.50 which was an excellent result for him.

The time was 7.30 by this stage which is the official start of the work day, Triathlon training, I decided to continue of for another 4.6 k to round the morning out to 10k, the sun was out in force by this stage and was getting very hot so I was glad that I had started a little earlier. Overall the 10k was completed in 4.30 pace but in very irregular fashion alot of stoppages but 10k nonetheless.

Last night saw me arrive at Phils group for the Wednesday night run, it was very quite probably half the usual attendance due to the amount of races on this weekend, 6ft, Bribie Tri etc. I decided to drop a group down and take it easier for the night. The group was quite big which could only mean that the other groups were very small. Phils plan was to run about 75 mins, the pace was steady for the majority of the run with some sections like the hills people ran a little harder.

The last k I decided to increase the pace and left the group just to stride out a little and get the heaviness from my legs. By the end the group ended up running close to 80 mins and a total of about 14k.

Today was a rest day, I decided not to do my Triathlon at work or go to Thursday track, tomorrow will be the same another rest day. I think Satrurday will see me do a slow lap around the block maybe around 5k just to get the legs working for the 1/2 on Sunday.

Sunday will see me enter my 3rd individual 1/2, 4th if Im counting Warwick. My realistic goal is 95min my dream goal is 89.59 min, however anything under 97 mins PB (Warwick) will be great.