TBITW

4th - 10th AprilMon 2.5k slow recovery jog with Kewell
Tus 13.0k 64:47 (4:59 HR 134)
Wed 18.0k 1:27:04 (4:50 HR 138)
Thu 9.5k 40:32 (4:16 HR 155)
Fri 13k 63:08 (4:51 HR 142)
Sat 2.5k slow recovery with Kewell
Sun 7k 27:34 (3:56 HR 168)
Week 67.5k
Year 1308k

After last Sunday's long run my calves in both legs were very sore on Monday morning. They didn't loosen up much through the day so I was happy just to do the 2.5k jog with Kewell in the afternoon.
Monday was in fact a Public Holiday for Labor Day, so Tuesday kind of felt like a Monday at work. I guess my legs also felt the same way as they were still very tight.
By Wednesday things were getting back to normal.
Thursday's tempo run is continuing in progression but I do now find that Friday's run has to be a bit easier because of the hard nature of the tempo run.

On Sunday morning, it was the BRRC 7k Championships. There used to be a natural 7k loop at the location but with the move to a new start and the construction work on the riverside, the 7k is a bit contrived now. It was a lovely morning for racing at around 13C. It turned out I had a nice battle with Tuttle for the last 2.5k but I just didn't have the speed training in me to respond to his kick up the final hill and he beat me by a few seconds. Still I managed 27:34 and a first place in my age Category. That is now three wins in a row in my age group (Half, 10k , 7k). Where have all the fast guys gone?

As you know I have a keen interest in music and when the beat is right I don't mind shaking the hips and showing my best moves. This video kind of gives you the picture. But what really struck a chord with me was the child's reaction to his father's behaviour. Luckly my kids just roll there eyes up and sigh.

Summer Leaves, Autumn Arrives

The official results from the Twilight Half put me down for a chip time of 1:31:47 and a third place in the M50 - 59 Category. I took comfort from the fact that in that race nobody older than me beat me.

I don't know where the 4 seconds difference between my own timing and the chip's comes from. So I didn't get to beat my Over 50 PB. That will have to wait till Doomben next month.

The race took at little time to recover from and I picked up an ear infection as well in the week after so it has been slow getting back into full training.

The last two weeks have seen me do 94k an 99k including a 31.5k run on Sunday morning . On some days I have done a 2.5k run in the morning with my son Kewell to help him get some fitness for the soccer season. At around 6min/k they are really recovery paced runs.

One session a week now is a long tempo run (9.5k) which at the moment I am averaging at around 4:20 pace but the last couple of Ks is under 4:10. When I get more used to that pace, I will start upping the distance.

At last the humidity and temperature has dropped over April and conditions are now starting to get very pleasant for training.

At ZeRO, they have had a May Music Mixathon to start off May. I have put up three mixes over the last few days. Details here if you are interested and here if you want to listen.

Swine Flu? I don't know how I would go having to run in a face mask.