With the year almost at an end I have started thinking about what my running goals are moving into next year.
Looking back on 2008 there was definitely some magic and plenty of good times but it didn't start out that way. Heading into 2008 there was a dark cloud hanging over me as I had recently discovered a large growth above my eye which was growing at an alarming rate. I was scheduled for surgery late February and the surgeon had advised me that the likely outcome was going to be double vision and the risk for total blindness was high. While I expected that a lot of things would be affected like driving and work, I was more troubled about what it would do to my running. Running has become a bigger part of my life than I ever imagined that it would when I started out.
Highlights for 2008 were:-
1. Marathon PB - 2:57:10 at Cities
2. 12 Foot Track - 10:23 (and course record)
After running 12FT in August I was thinking I wouldn't run another ultra but I was wrong. The calling has started for me to give it another crack in 2009. But I want to do it better this time around. I haven't focused my training towards achieving my ultra potential so with that in mind the new year will be about focusing on the long stuff. So what is the right way to train for an ultra? For me probably close to what I did when focusing on a road marathon but with some longer runs on the trails thrown into the mix. Back-to-back long runs -- perhaps? But I am a little wary due to previous injury. Probably just need to keep things in check and try not to do to much too soon which is one of weaknesses. Injury is usually the way my body teaches and I hope that I will be listening more closely this time around.
I am now in the process of thinking about what my key races will be. Maybe North Face in May?
With North Face in mind my build-up races and runs might include:
January - Australia Day Fatathon 42k
February - Megalong Mega+ 36k or Gray's Point to the Gong 60k option
March - 6 Foot Track 45k
April - Hellgate Gorge 46k (?), NF recon runs 50-60k
May - North Face 100k
Before the big event though I'll try and run the whole course in sections to gain some familiarity and get an idea of what time(s) I should aim for. Might check out to see if I can get any splits from the runners that completed the event last year.
So what's after North Face? I think a new marathon PB....! Maybe Gold Coast.
Tuesday, December 30, 2008
Monday, December 1, 2008
Training 1-7 December
Another week
Monday:
AM: Easy run - 10k (0:44)
Planned to run to work and back today so took it nice and easy into work with the pack full of the usual work clothes for the next two days. Felt good all day and was ready for another run but an offer from my wife to pick me up to get some food shopping done and the kids picked up meant more time at home. Sounded good and I was happy to have an easy day to get in some needed recovery. Hopefully I'll feel fresh tomorrow as a result.
Tuesday:
AM: Easy run - 10k (0:45)
Ran to work on a beautiful morning. Really enjoyed being out in the sun and fresh air this morning and I'm feeling better than I have in months. Maybe all this clean eating is having a positive effect.
Wednesday:
Day off.
Thursday:
AM: Steady run - 10k (0:39)
Ran to work again this morning and was feeling pretty good so I decided to run with a little more effort than normal. Felt good running a bit faster. Covered the 10k to work in 39:58 thanks largely to the downhill at the start.
PM: Steady run - 10k (0:43)
Same run as AM but uphill. Pushed it all the way and was feeling great.
Friday:
AM: Easy run - 10k (0:41)
Another trip to work. Left hip a little niggly but otherwise feeling great. Ran a couple of kms around 3:45 pace.
Monday:
AM: Easy run - 10k (0:44)
Planned to run to work and back today so took it nice and easy into work with the pack full of the usual work clothes for the next two days. Felt good all day and was ready for another run but an offer from my wife to pick me up to get some food shopping done and the kids picked up meant more time at home. Sounded good and I was happy to have an easy day to get in some needed recovery. Hopefully I'll feel fresh tomorrow as a result.
Tuesday:
AM: Easy run - 10k (0:45)
Ran to work on a beautiful morning. Really enjoyed being out in the sun and fresh air this morning and I'm feeling better than I have in months. Maybe all this clean eating is having a positive effect.
Wednesday:
Day off.
Thursday:
AM: Steady run - 10k (0:39)
Ran to work again this morning and was feeling pretty good so I decided to run with a little more effort than normal. Felt good running a bit faster. Covered the 10k to work in 39:58 thanks largely to the downhill at the start.
PM: Steady run - 10k (0:43)
Same run as AM but uphill. Pushed it all the way and was feeling great.
Friday:
AM: Easy run - 10k (0:41)
Another trip to work. Left hip a little niggly but otherwise feeling great. Ran a couple of kms around 3:45 pace.
Tuesday, November 25, 2008
Training 24-30 November
I have been going over my training log to see what worked for me when I reached my peak level of fitness prior to July's marathon and August's ultra. Doesn't appear to be any real secrets in there. Moderate consistent weekly volume, a couple of medium distance runs greater than 100 minutes in length and at least two to three good marathon specific long workouts per week for nine weeks.
But after the event is over and you've been training hard for a few months leading up to it. How do regain your motivation to increase the volume and intensity of training? This is the question that I have been asking myself on a daily basis and I have been falling short of an answer. Well that has now changed and I have finally found what I was looking for. An epic bush run of almost mammoth proportions. Lots of vertical gain and trackless Australian bush. The cloud of apathy has been blown away.....time to get training!
Monday:
PM: Easy run - 12k (0:50)
Easy run around work.
Tuesday:
AM: Easy run - 10k (0:44)
Easy run to work carrying a full load of work clothes and food. The running felt smoother than it has in months.
PM: Easy run - 19.3k (1:30)
To make up for my lack of endurance at the moment I decided to add a few kilometres to my run home. I felt great for the first 7-8km. My legs felt loose and the effort felt very easy. I checked my heartrate and was happy that I was running below MAF heartrate and the pace was around 4:30 pace - a good sign that my fitness is improving.
I started to feel the effort at about the 10k mark when the ground started pointing in an upwards direction and just settled into it trying to keep the HR below threshold. While the effort was there and I was tiring I managed to feel strong throughout the run which encouraged me to deviate the run onto some nice singletrack and stairs in the Knapsack gully.
A couple of days like this and a big run on the weekend and my fitness will quickly improve.
Wednesday:
Easy run - 14km (1:04)
Went out for an easy run around work. Felt good considering what my legs felt like after last night's run. Threw in a couple of fast surges near the end to loosen up the legs.
Saturday:
PM: Moderate run - 5k (0:20)
Thought I had better get out and log a run. After an easy warmup tried to run sub 4min pace for 3k. Threw in a few surges to finish up.
Sunday:
AM: Easy run - 18k (1:25)
My excuse for a long run. I was hoping to run for longer than this but when I woke up I wasn't too excited to lace up the shoes and head out the door. My wife convinced me to head out and she would pick me up on the way. Took about 75 minutes before I started feeling OK.
Week total:
Logged about 130km of running. Still lacking a long run. Next week's goal!
But after the event is over and you've been training hard for a few months leading up to it. How do regain your motivation to increase the volume and intensity of training? This is the question that I have been asking myself on a daily basis and I have been falling short of an answer. Well that has now changed and I have finally found what I was looking for. An epic bush run of almost mammoth proportions. Lots of vertical gain and trackless Australian bush. The cloud of apathy has been blown away.....time to get training!
Monday:
PM: Easy run - 12k (0:50)
Easy run around work.
Tuesday:
AM: Easy run - 10k (0:44)
Easy run to work carrying a full load of work clothes and food. The running felt smoother than it has in months.
PM: Easy run - 19.3k (1:30)
To make up for my lack of endurance at the moment I decided to add a few kilometres to my run home. I felt great for the first 7-8km. My legs felt loose and the effort felt very easy. I checked my heartrate and was happy that I was running below MAF heartrate and the pace was around 4:30 pace - a good sign that my fitness is improving.
I started to feel the effort at about the 10k mark when the ground started pointing in an upwards direction and just settled into it trying to keep the HR below threshold. While the effort was there and I was tiring I managed to feel strong throughout the run which encouraged me to deviate the run onto some nice singletrack and stairs in the Knapsack gully.
A couple of days like this and a big run on the weekend and my fitness will quickly improve.
Wednesday:
Easy run - 14km (1:04)
Went out for an easy run around work. Felt good considering what my legs felt like after last night's run. Threw in a couple of fast surges near the end to loosen up the legs.
Thursday:
AM: Easy run (to work) - 13.6k (1:03) w/ 3k MP (heartrate) in 4:02, 4:05, 4:06
Met up with Sean this morning for a nice easy run down Mitchell's Pass before departing on our separate ways. Me to work and Sean back up the hill. I had the easier option. Felt good throughout the run and was happy with the MP effort as I seemed to running up a gentle incline following the river. Recovery between runs is improving but the energy is still a little lacking.
PM: Easy run (to home) - 13.22k (1:10)
Tough run home. Trying to get in as many hills as possible I decided to run up on the trails through to Lapstone Station, back down Lapstone Hill on the highway and up Mitchell's Pass. By the time I reached the top of MP I was trashed. Grabbed the hose and doused my legs for about 10 minutes. Felt good.
Friday:
AM: Easy run (to work) - 10k (0:47)
Saturday:
PM: Moderate run - 5k (0:20)
Thought I had better get out and log a run. After an easy warmup tried to run sub 4min pace for 3k. Threw in a few surges to finish up.
Sunday:
AM: Easy run - 18k (1:25)
My excuse for a long run. I was hoping to run for longer than this but when I woke up I wasn't too excited to lace up the shoes and head out the door. My wife convinced me to head out and she would pick me up on the way. Took about 75 minutes before I started feeling OK.
Week total:
Logged about 130km of running. Still lacking a long run. Next week's goal!
Thursday, November 20, 2008
Training 17-23 November
Still trying to build my fitness back up. Starting to see some improvements there but still have a long way to go. Need to start getting into some long runs. Well that's the plan next week when my wife returns from her girl's long weekend away.
Monday:
Easy run - 13.4k (1:00)
Got out at lunch for two loops of the Nepean River Two Bridges route.
Tuesday:
Tempo run - 16.2k (1:11)
Went out after work. Ran a 2km warmup before running what was planned to be a long threshold session but after 6km, averaging about 4min pace I got bored and decided to throw in some faster running. Ran 2400m at ~3:45 pace as 1x1000m, 800m, 600m with a 200m jog. Finished up with a few 150m long strides to complete the session. Felt good immediately after stopping.
Wednesday:
Easy run - 10.1k (46:05)
Thursday:
Easy run w/ short speed - 10.35k (54:00)
Ran down to Glenbrook Oval and squeezed in 6x400m before the oval was in use. Planned on running around 80sec/400m but after the first I decided that I would try and make them progressively faster in 79, 78, 76, 74, 72, 71. Slower than when I ran them about 2 months ago when I averaged about 71 seconds for the session. On the way back home also threw in 5 x 100m hill sprints which completely wiped me out.
Friday:
Easy run - 15k (1:12)
Easy run out to the Whitewater stadium through the new development areas. Had a few stomach issues which have plagued me since eating some leftover Chinese.
Saturday:
Hilly run - 12.2k (56:40) - Mt Portal
With about an hour of opportunity available for a run I thought this would be a good one to test the hill legs. Boy was I right. I have plenty of work to do.
Sunday:
Rest day. Was planning on heading out for another run in the National Park this morning. Felt tired when I was woken up by my young fella and after seeing the gale force winds outside the window blowing the trees around I decided that running just wasn't going to happen. Save myself for tomorrow!
Monday:
Easy run - 13.4k (1:00)
Got out at lunch for two loops of the Nepean River Two Bridges route.
Tuesday:
Tempo run - 16.2k (1:11)
Went out after work. Ran a 2km warmup before running what was planned to be a long threshold session but after 6km, averaging about 4min pace I got bored and decided to throw in some faster running. Ran 2400m at ~3:45 pace as 1x1000m, 800m, 600m with a 200m jog. Finished up with a few 150m long strides to complete the session. Felt good immediately after stopping.
Wednesday:
Easy run - 10.1k (46:05)
Thursday:
Easy run w/ short speed - 10.35k (54:00)
Ran down to Glenbrook Oval and squeezed in 6x400m before the oval was in use. Planned on running around 80sec/400m but after the first I decided that I would try and make them progressively faster in 79, 78, 76, 74, 72, 71. Slower than when I ran them about 2 months ago when I averaged about 71 seconds for the session. On the way back home also threw in 5 x 100m hill sprints which completely wiped me out.
Friday:
Easy run - 15k (1:12)
Easy run out to the Whitewater stadium through the new development areas. Had a few stomach issues which have plagued me since eating some leftover Chinese.
Saturday:
Hilly run - 12.2k (56:40) - Mt Portal
With about an hour of opportunity available for a run I thought this would be a good one to test the hill legs. Boy was I right. I have plenty of work to do.
Sunday:
Rest day. Was planning on heading out for another run in the National Park this morning. Felt tired when I was woken up by my young fella and after seeing the gale force winds outside the window blowing the trees around I decided that running just wasn't going to happen. Save myself for tomorrow!
Wednesday, November 12, 2008
Training 10-16 November
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
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
Wednesday, October 8, 2008
Training 5-11 October
The last week of training before heading over to Thailand. I also have a three day break up to Port Macquarie at the end of the week. I'll call that a short recovery break...
The training this week...
Monday:
PM) 14.5km easy (1:05) - good effort with 3k of climbing
Tuesday:
AM) 45min steady w/ 5k @ MP + 500m @ 10k
PM) 60min - 1k w/up, 3k Tempo + HILLS: 10x200 in 47-50sec + 5x100m in 25, 23, 23, 22, 22, 3k c/down.
Wednesday:
N) 40min steady w/ 5.4k tempo + 5x80m strides
PM) 75min steady
Had a good run at lunch but by the time the afternoon rolled around I wasn't in the best of states. Was going OK for the first 30 minutes before catching up with a mate but as we rolled along and the pace quickened my stomach quickly let me know that the rest of the run was going to be a slog. The last 20 minutes was spent in fartlek fashion where I would run as quickly as I could muster before the stomach cramps and desire to vomit forced me to a slow crawl. After about 60 seconds I would be ready to go again. I was never so happy to get back to the car.
Thursday:
AM) 50min easy (run to work)
N) Long interval session
Friday-Sunday:
I will be in Port Macquarie with the family for a friend's 40th birthday and while I am packing my running gear I'll be lucky to get out on the road. Perhaps Saturday and Sunday will see me getting out for a run. The rest might do me good though!
The training this week...
Monday:
PM) 14.5km easy (1:05) - good effort with 3k of climbing
Tuesday:
AM) 45min steady w/ 5k @ MP + 500m @ 10k
PM) 60min - 1k w/up, 3k Tempo + HILLS: 10x200 in 47-50sec + 5x100m in 25, 23, 23, 22, 22, 3k c/down.
Wednesday:
N) 40min steady w/ 5.4k tempo + 5x80m strides
PM) 75min steady
Had a good run at lunch but by the time the afternoon rolled around I wasn't in the best of states. Was going OK for the first 30 minutes before catching up with a mate but as we rolled along and the pace quickened my stomach quickly let me know that the rest of the run was going to be a slog. The last 20 minutes was spent in fartlek fashion where I would run as quickly as I could muster before the stomach cramps and desire to vomit forced me to a slow crawl. After about 60 seconds I would be ready to go again. I was never so happy to get back to the car.
Thursday:
AM) 50min easy (run to work)
N) Long interval session
Friday-Sunday:
I will be in Port Macquarie with the family for a friend's 40th birthday and while I am packing my running gear I'll be lucky to get out on the road. Perhaps Saturday and Sunday will see me getting out for a run. The rest might do me good though!
Wednesday, October 1, 2008
Training 28 Sep- 4 Oct
Over the weekend my wife and children at various times all suffered from some sort of virus which completely drained your energy and cause stomach cramping and distress. I was hoping it wouldn't get passed on to me but sadly no such luck. Come Monday and I was suffering big time. Struggled to eat, struggled to run. By Tuesday afternoon things were starting to improve and during the run physically I felt great but my stomach was still a little off. Wednesday was all good though.
This week has been a low volume, rest week with my sights set on running a fast 10km on the weekend. My previous best was recorded during my last marathon where I covered 10km in 39:56 on my way to the finish. During training leading up to the marathon I covered the distance in a time of 38:05 during a long run workout but as yet I haven't had a go in a 10km race. I really hope that I finish the run with the feeling that I gave it my all. I'm tired of second guessing myself when I know that I can push myself harder. The challenge is mostly in the head!
Sunday:
AM) 16km easy (1:17)
Left a little late in the morning for a run and it quickly got hot. From the first step I knew the run was going to be tough as my legs felt very heavy and I was thinking more about how far I would have to run before my wife picked me up and less on the run itself. After about an hour though I started feeling better and the last 2km where a real treat!
Monday:
Sick - 40min Easy run around the river
Felt like crap!
Tuesday:
PM) 30min steady (most of it sub 4min pace)
Felt even worse than Monday. Everything I did was a struggle but managed a quick run in the afternoon during a window of feeling OK.
Wednesday:
AM) 40min steady
PM) 60min easy w/ strides
Woke up and things were mostly back to normal. Still suffering from low energy. Had a good run at lunch but struggled through the arvo session although still managed to kick the pace up when I wanted during the strides and over the final kms.
Thursday:
AM) Short rep session
Headed down to the local sports oval for a quarters session....only six of them today. I haven't run a 400m rep for about 12 months and I was expecting them to all be slower than they were. Averaged 72sec and was happy with that.
Friday:
AM) Recovery run.
Saturday:
AM) RACE - 10k (39:36)
Felt lethargic and tired from the moment I got out of bed and it continued right throughout the race. Ran at goal pace (3:45/km) for the first four kilometres but from there on my legs just felt extremely heavy and fatigued. Couldn't muster the drive to keep pushing along and ended up just sitting on 4min pace. Kicked it in with a 3:30 to finish. Put it down to a good tempo run and made a mental note that I need to try and work out the best way for me to freshen up before racing.
To come.....
This week has been a low volume, rest week with my sights set on running a fast 10km on the weekend. My previous best was recorded during my last marathon where I covered 10km in 39:56 on my way to the finish. During training leading up to the marathon I covered the distance in a time of 38:05 during a long run workout but as yet I haven't had a go in a 10km race. I really hope that I finish the run with the feeling that I gave it my all. I'm tired of second guessing myself when I know that I can push myself harder. The challenge is mostly in the head!
Sunday:
AM) 16km easy (1:17)
Left a little late in the morning for a run and it quickly got hot. From the first step I knew the run was going to be tough as my legs felt very heavy and I was thinking more about how far I would have to run before my wife picked me up and less on the run itself. After about an hour though I started feeling better and the last 2km where a real treat!
Monday:
Sick - 40min Easy run around the river
Felt like crap!
Tuesday:
PM) 30min steady (most of it sub 4min pace)
Felt even worse than Monday. Everything I did was a struggle but managed a quick run in the afternoon during a window of feeling OK.
Wednesday:
AM) 40min steady
PM) 60min easy w/ strides
Woke up and things were mostly back to normal. Still suffering from low energy. Had a good run at lunch but struggled through the arvo session although still managed to kick the pace up when I wanted during the strides and over the final kms.
Thursday:
AM) Short rep session
Headed down to the local sports oval for a quarters session....only six of them today. I haven't run a 400m rep for about 12 months and I was expecting them to all be slower than they were. Averaged 72sec and was happy with that.
Friday:
AM) Recovery run.
Saturday:
AM) RACE - 10k (39:36)
Felt lethargic and tired from the moment I got out of bed and it continued right throughout the race. Ran at goal pace (3:45/km) for the first four kilometres but from there on my legs just felt extremely heavy and fatigued. Couldn't muster the drive to keep pushing along and ended up just sitting on 4min pace. Kicked it in with a 3:30 to finish. Put it down to a good tempo run and made a mental note that I need to try and work out the best way for me to freshen up before racing.
To come.....
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