While away in Thailand for two weeks I took an opportunity to take a break from running. It may have been a mistake as I am finding it very hard to get back into it.
Monday:
AM: Easy run around home - 8.86km, 43:16, 4:53 pace
PM: Easy run to Riverloop plus Leonay - 11.53km, 54:39, 4:44 pace
Tuesday:
PM: Easy run - 13.14km, 1:01:56, 4:43 pace.
Tough run later in the day up to Warrimoo via the trails behind the tip. The hills seemed much steeper than I remember which really highlighted my lost fitness.
Wednesday:
AM: Easy run - 10.01km, 46:10, 4:37 pace
Ran to work with the pack full of work clothes and food. Felt OK.
PM: Easy run - 12.82km, 1:12:28, 5:39 pace
The run home was brutal. The heat had already topped out at 30degC when I stepped out the door. As I hit the first climb up to Lapstone Station I was beat. Fell into a regular walk/run pattern but by the time I hit the Glenbrook Caltex I was toast and running on fumes. Grabbed a gatorade, downed immediately and proceeded to run home. Took about an hour to cool down.
Thursday:
PM: Fartlek (unstructured) - 8km, :36
Parked the car at the lagoon and planned on running down to glenbrook oval to run intervals but when I got there it was being used. Thought about running around the trails around Knapsack and headed that way but ended up at the soccer ovals there and decided to just run some fast laps of the perimeter. Was hoping to take it out easy but mistakingly went out too hard. Ran 4 long laps and 2 shorter laps before deciding to head back to the car and call it quits.
Splits:
500m, 1:35, 3:12 pace
460m, 1:32, 3:21
471m, 1:32, 3:16
466m, 1:34, 3:22
243m, 0:43, 2:58
253m, 0:43, 2:50
Friday:
AM: Easy run - 0:55
Parked the car at work and ran to the nearest oval. Decided to thrown in a few faster laps around the 400m track - 800m in 2:51, 400m in 1:26, on road - 800m in 2:53, 650m in 2:19. Wore the HR monitor and found my max HR dropped after each repeat at similar effort. Didn't push hard and aimed to run no quicker than 84 seconds/400m to keep the effort in check. Finished up with a nice easy jog along the river.
Saturday:
AM: Easy run - 6.4km, 27:59 (4:22 pace)
PM: Easy run with wife and dog - 5.5km, 33:21
Sunday:
AM: Hill session - 14km, 1:19
Drove down to the river to meet Mister G for our first run together in ages. While waiting I managed to put in a nice easy 2km warmup along the trail that follows the river. After another 4-5 kms of easy running we arrived at The Sanctuary Drive to start our hill session. I worked hard but took it relatively easy until the last. During the cooldown back to the car we put in 1km of 100m fast, 100m walk to help loosen up the legs. Felt good. Will aim for 8-10 repeats next time out building to about 15-20 over the next few months.
Hill reps:
260m, 1:22
264m, 1:25
267m, 1:28
269m, 1:30
265m, 1:27
261m, 1:13
Week total: about 80km
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