Week - 43k
Month - 77k
YTD - 946k
I thought I might add some pics to spice up my blog. Although not entirely exercise related this is my little man in his new walker. As you can see he is in hard training, eating, however plastic is probably not the best diet and trying to get about the dining room. His feet barely touch the ground which is probably why the walls are still in one piece, but it wont be long before the caos and vandalism begins :)
This morning I met up with the Regatta crowd for their customary friday session. Cass also come along for a small walk along the river, she also heard that there were pancakes on offer which she couldn't pass up :)
The group set off about 6 am however not as one gaggle. Smaller groups headed off at slightly different times and ran at different paces. This eased the congestion alot on the river path, where there are quite a few bikes whizzing past.
Clairie, Ironbee, myself and another lady just ahead of us set off at a steady pace, I was feeling a little drained from the onset but felt gradually better as time went on. Suprising, I purposely had a rest day yesterday to get my energys level back from having a heavier training week.
The 8k run is 4k steady out to a turn around point then pick the pace up and come home for a negative split. The purpose is to get used to lifting at the latter stages of a race and come home strong. I wasn't really wanting to simulate race conditions this morning, but I wanted to come home strong and push it a little. The first 4k was done is just over 5min/k pace reaching the turnaround in 20.31. I then instantly increased the pace and just wanted to return in under 16 mins for the 4k.
I felt pretty good for the run back and was happy how well my body adapted to the increase in pace. Towards the end around the 1k to go I was feeling a bit fatigued which showed in the split for that section. My recovery after I had finished was quite speedy, I am usually huffing and puffing but felt good within 30 secs and decided to have a recovery jog back down the path until I met with Clairie.
After a stretch, the group headed back over to the Regatta for some breaky and a chinwag. It was a enjoyable morning and more so an enjoyable week of training, something I will miss when I return to work again next week.
*Splits*
1k - 5.07
2k - 5.02
3k - 4.56
4k - 5.26 (20.31)
5k - 3.45
6k - 3.52
7k - 3.55
8k - 4.00 ( 15.32)
4 comments:
aw - what a cutie!!!!! (sorry did you say something about running ;)
I am not biased...just because he smiled at me all morning....but he is beautiful isn't he?!
Good splits there Shane - shows you were working hard on the way home. I wouldn't be too worried about the last km. In a race situation the sight of the finish clock and people waiting for you tend to give you the lift you just can't simulate in training.
Was great spending time with you, Sam and Cass this morning. You are such a faster runner than I am and it is good to meet others who can push you along with your training.
Thanks again for coming to get me. I was leaving the bee behind and didn't have anyone to work off until I saw you up ahead. Always good to finish off strongly in that run.
See you Sunday.
You commented on my splits over at my blog but looking at yours, there quite impressive.
Well, Shane, if that's not a beautiful baby, then I've never seen one! I love it when bloggers put personal things like that in their blogs...makes me feel closer to the rest of "the family".
Oh, your running is looking good too!
More pics of Sam as he progresses, please...I love them!
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