No marathon but maybe 12FT...

decided that I would rather get back into training and not have to spend any time on recovery between the marathon and 12ft (if i do it). last year i raced the marathon and it was only about two or three days before 12ft that i felt that my legs were showing any signs that they were recovering. i'm not training for the ultra stuff at the moment and just enjoying getting back into some consistency... currently reading about percy cerutty's training ideas and life philosophy.

monday: noon: 13.2km (0:58 - 4:27/km) w 5km Tempo (3:50-3:55 pace)
headed out to jamo for the session. felt comfortable but couldn't seem to want to push myself any harder.

pm: 11.63km (57:50 - 4:59)
ran home from work. pushed the climb up mitchells pass at about threshold intensity. felt good and wasted when i got home.


tuesday: am: 10km (42:17)
left the car at work yesterday which forced me to run to work today. legs weren't happy about that but after a couple of kilometres they forgave me and dragged me through...

pm: 9.4km (43:37) - Reps 6 x 400m (78, 73, 75, 76, 80, 79) w 60-90sec recovery
i didn't know what i was planning when i headed out for this one but after a 2km warmup decided that i would throw some shorter faster stuff in. didn't run all out but strangely ran the faster reps on the incline...

wednesday:
intentions were good this morning and i almost making it to the gym to attend a 6am spin class but made a mistake setting the alarm. jumped out got dressed, grabbed the keys and looked at the clock...

pm: 11.7km (0:52) - easy run
got out for an easy run at lunch. took it easy and legs felt great at the end of the run.

thursday: pm: 6km (0:28) - easy
met up with ryan for what was likely going to be a steady run up into the hills but unfortunately 6km into the run ryan pulled up with a dodgy hamstring. walked it back and chatted about running, triathlon and duathlon which was the highlight.

friday: am: 40' RPM class + 1.6km run (steady) in 6:00
i actually set the alarm for the right time and made it to my first class in over a year. enjoyed the burn and was surprised that my legs weren't jelly. jumped on the treadmill for a quick mile progression before heading home to get ready for work.

pm: 14km (1:00) w 6km tempo (23:09 :: 3:52/km)
got out for a loop of the lakes w some tempo work. splits were 3:49, 3:52, 3:53, 3:55, 3:49, 3:51 - consistent.