Post Canberra Recovery Over
On Tuesday, I walked to the War Memorial Museum and spent the whole day there. I remember going there as a 15 year old on a family holiday. It occurred to me that it must have been a strange experience at the time for my father, as I didn't learn that he had been in active service in PNG in WW2 until I was in my mid-twenties. It must have been hard to visit such a place and not make mention of such a fact. By the time I walked back to the hotel, I had been on my feet for 8 hours and I felt more weary than they did on Sunday after the race.
On Wednesday, I kept a little closer to the hotel and visited the National Archives and then The Art Gallery where I took in the Turner to Monet Exhibition. Still a healthy six hours on my feet before jetting back home.
The plan now was easy runs for a least a week to recover and then in the 10 weeks leading up to Gold Coast to gradually get the body used to running at faster paces.
Thu 17th 6.5k 34:17 (5:16 HR 134) Easy
Fri 18th 11.0k 56:34 (5:08 HR 142) Easy
Sat 19th 15.3k 1:19:21 (5:11 HR 135) Easy but a very good time at that HR.
Sun 20th Rest
Week Total: 32.8k
Mon 21st 11.0k 55:03 (5:00 HR145)
Tue 22nd 15.3k 1:19:55 (5:13 HR 139)
I felt like had recovered and so Wednesday became the start day for the new phase of the program. Pure base building was now over.
Wed 23rd 11.0k 51:22 (4:40 HR 154). Even though my Avg Heart Rate was 154, which is about where I would like my Lactate Threshold to be, sadly the run showed I am not close to that just yet. I took quite an effort to keep up that 4:40 pace. I know I have to be cautious in introducing too much pace too quickly and I will be more cautious next week.
Thu 24th Rest. Yesterday has left the legs a little sore.
Fri 25th 14.5k 1:13:58 (5:06 HR 138). In order to get some cross reference with previous year's performances to where I am at the moment, I ran one of my courses from work along the river which I haven't done since December. Saw Peterhorse and the PCRG doing their speedwork under the Story Bridge. Before hand I thought 72 minutes would be good and anything under 74 minutes would be OK at a HR around 137. So to just scrap in with a couple of seconds to spare it was a little disappointing. What was more encouraging was that I had a negative split which is very rare when maintaining a steady Heart Rate on that course.
Sat 26th 25k 2:08:26 (5:08 HR 138). If I was disappointed with yesterday's run, today's was very satisfying. This is the best time I have run on this course as a long run. I did this run two weeks before GC last year in very similar time but at HR 144. With 10 weeks to go that is encouraging.
Sun 27th Rest
Week Total 76.8k