Cross Country Tuesday

Tuesday Total: 5.2k
Week Total: 15.2k
Month Total: 276.3k
Year Total: 583.1k

Time: 24.29min
Av pace: 4.38min/km
Av Temp: 23.8*c (6.03pm)
Rel. Humidity Av: 52.8%
Wind Spd Avg: 9.7kph (NE)

Today the cross country run was at Sth Curtin oval. It looked like it might be quite a mild day as it rained overnight and in the morning and it was cool and grey. I even had to rummage through my winter woollies to find something to wear to work. However, surprise, surprise, by this afternoon the sun had made an appearance and it had warmed up.

The run included part of the course we ran as part of the vets event on Sunday. It included the hill but what I hadn't factored in was that not only were we running up said hill but on the return trip we would also be running up the other side of the hill. This miscalculation was going to have quite an impact on my race.

The start was fairly slow because of the number of runners tying to get through the underpass and then up the narrow cycle path. Fortunately there were no cyclists coming the other way - they would've got quite a shock being faced with a moving wall of runners! I went up this hill quite hard (too hard now that I think about it). There was a bit where it levelled out and then we headed downhill (and it still didn't register that I was going to have to run up it again very shortly). We did a small loop and then came back via a small patch where it was run on grass - well large clumps of grass which made for challenging running. Then the hill. Oh dear, this was not looking good. I was tired from going out too hard plus still feeling the effects of Sunday's run. It was hot, the hill seemed to go on forever and I was so tempted to walk....but I didn't. I expected hordes of runners to pass me but I think only Chris did near the top and with her encouragement I picked up the pace. Fortunately we were now on the last km downhill and I tried to hang on to the back of Chris, which I sort of did!

It was a hot hard run - mostly my fault because I miscalculated, went out too hard and paid the price.



Splits:
1 - 5.05min/km
2 - 4.03min/km
3 - 4.18min/km
4 - 5.25min/km (hmm, guess where this was!)
5 - 4.32min/km (downhill at last!)

Tomorrow:
medium long run, 21km (last one!)

A whiter shade of pale

Monday Total: 10k
Week Total: 10k
Month Total: 271.1k
Year Total: 577.9k

Time: 60min
Av pace: 6min/km
Av Temp: 15.5*c (5.38am)
Rel. Humidity Av: 80.7%
Wind Spd Avg: 10.2kph (S)
Started with: Do-Dos & Whoa-Ohs - Kisschasy
Finished with: Walk Like An Egyptian - The Bangles

This morning was definitely a 'white' run; for an explanation of white, black and grey runs see here. There was some lingering fatigue in my legs from yesterday's run (funny that) and while the legs gradually improved over the duration of the run, my tummy decided to rebel. So I called it quits and headed for home. Not the most memorable of runs but its another one in the bank.

Thanks for all the positive comments, I really do appreciate them. I'd also like to add that I am reading other blogs but I've just not had the time to comment. Work and home life has been hectic these days.

Tomorrow: a sleep in (6.30am!)
pm: cross country race, Sth Curtin oval 5km.

As I'm typing this I can hear the macadamia and chocolate-chip brownies I made yesterday calling my name - its very disconcerting and oh so hard to resist....but so far I have.....

You Are a Chocolate Chip Cookie

Traditional and conservative, most people find you comforting. You're friendly and easy to get to know. This makes you very popular - without even trying!

What Kind of Cookie Are You?

A long warm up to a quick race

1st Sunday Total: 16k
Week Total: 56.8k
Month Total: 254.9k
Year Total: 561.7k

Time: 1hr 34.43min
Av pace: 5.54min/km
AHR: 138; MHR: 191
Av Temp: 16.7*c (5.34am)
Rel. Humidity Av: 78.9%
Wind Spd Avg: 18kph (S)
Started with: Suddenly I see - KT Tunstall
Finished with: Just want you to know - Backstreet Boys

Fingers crossed, the infection is under control and I will have no more problems with the knee. I decided to run before the vets race just to see whether everything was working and that I wasn't going to keel over - now that could be very embarrassing. So that's why I got up v early and ran 16km, fortunately with no problems.

2nd Sunday Total: 6.2k
Vets monthly handicap race: Nth Curtin
Week Total: 60.3k
Month Total: 261.1k
Year Total: 567.9k

Time: 27.01min
Av pace: 4.19min/km
Starting group: 33; Place: 11th
Av Temp: 17.8*c (8.58am)
Rel. Humidity Av: 70.1%
Wind Spd Avg: 17.4kph (S)

After running a 16km warm up earlier this morning I wasn't sure how I'd go in the race. During the warm up with Strewth I was feeling a little achey and tired - not unusual given I had already run 16km. However once I started I felt great - it was such a great run. I ran strongly the entire way. It was soooo good. Fingers crossed now that I'm on the mend and there is not another relapse around the corner. I am so over the knee problem - it kneeds to clear up and it kneeds to do it now!

km splits:
1 - 4.42min/km
2 - 5.05min/km
3 - 4.00min/km
4 - 4.05min/km
5 - 3.59min/km
6 - 3.59min/km

I am a bit disappointed that my weekly total is a paltry 60.3km, mainly because there were 3 days when I didn't run this week (no thanks to my knee). I'm a little concerned that my last decent long run was several weeks ago now, when I ran 35km. But I can do no more......

Less than 2 weeks until SFT - I'm as prepared as I'm ever going to be. A big thanks must go to Steve and the SFT training group for even getting me this far!

Knee Knews

For those who kneed to know - yes Knaty, that means you.......
I have not been well the last couple of days.
It appears that the infection has flared up in the knee so I am back on antibiotics.
Today I'm feeling kneely better so tomorrow I run!

Ieri, Oggi, Domani

Ieri
Tuesday afternoon Total: 7.1k
Week Total: 19.7k
Month Total: 217.8k
Year Total: 524.6k

Time: 31.37min
Av pace: 4.25min/km
Av Temp: 24.2*c (6pm)
Rel. Humidity Av: 67.5%
Wind Spd Avg: 16.2kph (ENE)

Yesterday was the cross country race around Lake Ginninderra. While I thought I had pulled up well from Sunday’s run (Monday was no problem), today I had a sore right hamstring – it was feeling rather tight. Mental note to self – have an easy, gentle run; don’t do anything stupid. Started well and ran easily for the first couple of kms and stayed within my comfort zone. The hamstring, while noticeable, wasn’t a problem so I picked it up a notch. I found I was passing people on the hills (well, small bumps – could hardly call them hills!) and I soon had 2 females in my sights – both good runners. One of them I was confident of passing; the other I don’t usually see until the finish but today I managed to stay with her, then pass and eventually pull away. After the race she was saying that she’s been lacking motivation lately – I knew there had to be a reason. The last km was hard (they always are) but I managed to maintain my cadence and finish strongly (km splits to come).

Oggi
Wednesday Total: 21.1k
Week Total: 40.8k
Month Total: 238.9k
Year Total: 545.7k

Time: 2hr 11.32min
Av pace: 6.14min/km
AHR: 141; MHR: 167
Av Temp: 18*c (5.58am)
Rel. Humidity Av: 82.7%
Wind Spd Avg: 8.3kph (E)
Started with: Here it goes again – Ok Go
Finished with: Daddy I’m fine – Sinead O’Connor

This morning was a different matter! It was hard work running this morning and even the small hills seemed a lot steeper and longer than usual. However I slogged away and eventually finished – 2hr 11.32mins later! It was a long 21.1km today. The hamstring is still a bit sore so I might have a rest day tomorrow and run on Friday –just to be careful.

Domani
Either a 13km easy run or a rest day – will re-assess in the morning.

Lunedi

Monday Total: 12.6k
Week Total: 12.6k
Month Total: 210.7k
Year Total: 517.5k

Time: 1hr 12.07min
Av pace: 5.43min/km
AHR: 137; MHR: 160
Av Temp: 18*c (5.50am)
Rel. Humidity Av: 88.2%
Wind Spd Avg: 7.4kph (NNE)
Started with: Hang me up to dry - Cold War Kids (great song)
Finished with: Little ghost - The White Stripes

Was woken at about 4am by a very heavy shower of rain - it was pelting down. The thought briefly crossed my mind as I went back to sleep that I wouldn't have to get up and run in the morning. Hah! Come 5.30am there was no rain and no chance of it raining either.

It was an easy run this morning, backing up from yesterday's hill run. The legs feel fine - no soreness or stiffness. At about the 7km mark I turned off from the path I was following, heading for home, before realising that I was supposed to be running 12km. So it was an about-turn and return the way I had come and continue on to where I was supposed to be heading in the first place. This all happened because I was thinking about what to wear to work, what work I had to get done today, the things I had to get done at the Plaza during my lunch break..... So is it any wonder that I sometimes trip up on footpaths when I'm thinking about anything but what I am doing at the time!

The chocolate rabbit has not been eaten - mainly, as Ewen so eloquently puts it, so "I will not fatten!" I think there was some mention of sharing it....but sometimes the message gets lost in the translation!!!

La montagna

Sunday Total: 19.5k
Week Total: 60.6k
Month Total: 198.1k
Year Total: 504.9k

Time: 1hr 59.58min
Av pace: 6.08min/km
AHR: 168; MHR: 224
Av Temp: 21.6*c (8.30am)
Rel. Humidity Av: 62.9%
Wind Spd Avg: 8.6kph (S)
Started with: Smile - Lily Allen
Finished with: Stinkfist - Tool

Today was the Mt Tennent trail runs including the King and Queen of the Mountain. There were 3 events: 6.5km ascent (680m gain) with the finish at the summit; an up and back 13kms; and the one I did which was the up and back 19kms, including Bushfold Flats. The only other time I had run/walked Mt Tennent was on 20 January and that was 30.7km of bloody hard work, and a lot of walking. My only goal for today was to run the whole 19km, including the 6.5km ascent - I didn't care how slow or how long it would take but I wanted to be able to run the entire way.

The start is downhill, followed by a climb through a gate,and then it was uphill to the first drink station before heading up the fire trail to the summit. Quite a few took off after the start, and some I wouldn't see again unless we passed on an out and back section (I was heading out - they were coming back!) but others I managed to rein in through my slow and steady tactic. I didn't run anyone else's race but my own today and my only goal was just to keep running. Up, up and up - I gradually passed people though I knew some of them would pass me again on the descent. The feeling when I made it to the top was amazing - anything after this was going to be a piece of cake!

I was super careful running downhill mainly because I didn't want to slip and fall again. Three people did pass me but I managed to catch two of them a little later and the third runner was only doing the 13km. The Bushfold Flats part of the course was undulating, grassy and out in the open. Heading out to the turn around was okay - I didn't mind it - it made a change from running uphill. But the return trip seemed to go on forever. I was glad when I made it back to the fire trails and the drink station for one last drink before heading back to the finish. First there were downhills - some quite steep, then a climb back through the gate, and then the cruellest thing of all - a steep uphill climb back to the finish line. At the gate i realised I could finish the run under 2hrs...maybe. So that was my goal. Part way up the climb I was beginning to think it wouldn't happen but with the encouragement of people at the finish I just scraped in! Second goal accomplished!

I was third woman to finish in the 19km event and the prize was:



How cool is that!

Una maratona mezza*

Friday Total: 21.1k
Week Total: 41.1k
Month Total: 178.6k
Year Total: 485.4k

Time: 2hr 11.46min
Av pace: 6.15min/km
AHR: 145; MHR: 171
Av Temp: 14.6*c (5.50am)
Rel. Humidity Av: 90.3%
Wind Spd Avg: 8.5kph (ESE)
Started with: DOA - Foo Fighters
Finished with: I was alive - The Whitlams

I normally run this on Wednesdays but this week has been a bit arse about, training-wise, because of the technicolour knee. Also I plan on having a rest day tomorrow because I'm running in the 19km Mt Tennent event on Sunday.

Its staying darker for longer in the mornings so it was closer to 6am by the time I set off this morning. I ran at a very easy pace today and all in all it was a very pleasant run. Not only did I manage to stay upright the entire way, I also ran the half marathon distance! All before work!

Ewen - You wrote "spero che il gelato gli renda il grasso". Spero che la torta di formaggio gli dia il indigestion! Il titolo della mia entrata del blog si e riferito al mio funzionamento non all'azienda che notte.

*A half marathon.

Time goes by....so slowly

Thursday Total: 10k
Week Total: 20k
Month Total: 157.5k
Year Total: 464.3k

Time: 51.14min
Av pace: 5.07min/km
AHR: 155; MHR: 186
Av Temp: 14.3*c (5.51am)
Rel. Humidity Av: 92.8%
Wind Spd Avg: 6.2kph(SW)
Started with: Joey - Concrete Blonde
Finished with: Smooth Criminal - Alien Ant Farm

After having an enforced few days off from running (thanks to a Technicolour knee) and a slow jog yesterday, I though an interval session was in order this morning. The session started with an easy 3km jog followed by 4 x 4min intervals run at 5km race pace (in theory) with 2min rest intervals.

Garmin Girl was the coach for the session and what a bitch she can be. If she wasn't beeping and nagging about 'speeding up' then it was about 'slowing down'. Mind you, I think there was more of the former! Hence the title of today's entry (song and singer?) - those 4mins seemed to go on forever and yet the 2min rest intervals were over in a blink of an eye.

Strewth and I went to our first Beginning Italian lesson last night. My head was spinning after the first half hour (and it was a 2hour session)! I have a lot of work ahead of me. Then we met up with Ewen, PRB and Aki for dessert and coffee at Belucci's - I had gelato (chocolate, coffee and I'm not sure what the third flavour was). Unfortunately LL wasn't feeling 100% and couldn't join us. Hope you are feeling a lot better LL.

Tesso - I wasn't exactly partying like it was 1999 yesterday - I find it a tad difficult to get in the partying mood at 6am!

On the road again…

Wednesday Total: 10k
Week Total: 10k
Month Total: 147.5k
Year Total: 454.3k

Time: 57.39min
Av pace: 5.46min/km
AHR: 138; MHR: 161
Av Temp: 12*c (5.50am)
Rel. Humidity Av: 93.7%
Wind Spd Avg: 5.6kph(N)
Started with: All the small things – Blink-182
Finished with: 1999 – Prince

After several days of feeling awful with swollen oozy knee I woke up feeling human again this morning. I was allowed to run today – I did have my doctor’s blessing, so damn it, come hell or high water I was going to give it a go. I was well aware that the run may not go to plan so I stuck to a route that was close to home so if need be, I could just hobble back home.

However, I needn’t have worried – all went to plan. Admittedly it was slow – I think my first km was about 6.20min/km (with no hill in sight – it was dead flat!). However speed was not the issue today – I was just testing the waters, so to speak. So I plodded around Scullin and Page for 10km and finished in a respectable time of just over 57min (I think that was the time it took me to run 10km in my first ever fun run about 10 years ago!)

And since the run the knee has been fine. Yay! I’m baaaack!

Enforced rest day

The 'I' word

No, its not 'injury'.

Not 'illness'.

Try 'infection'.

I thought I was over the fall last Wednesday with just some impressive scabs to show for it. I had been running pretty well since the fall - 10km on Friday, 35km on Saturday.

But then it started.....the redness, the heat, the stiffness when moving, the feeling that the knee was ten times the size it was, and by evening most nights it was looking rather larger than normal. Doesn't take a brain surgeon to figure that maybe things weren't all that hunky dorey with the knee.

Finally. This morning. I made the decision. I made an appointment with the doctor, admitting that something was wrong. That I wasn't feeling 100%. Sometimes I'm stubborn bordering on stupid.

The diagnosis was obvious - infection. Solution - antibiotics. Running? Well he does know me rather well and he is an ex-runner so he relented - no running the cross country event tomorrow (bugger) but maybe I can run the Mt Tennent event on Sunday.

So Strewth and Ewen and anyone else out there - you can feel sorry for me this time! I need sympathy!

I heard a rumour.........

......that KokoBlack is coming to Canberra in May!

It has been a bit of a chocolate/coffee overload this weekend - Tiramisu to die for and hot chocolate that has to be eaten with a spoon at Mezzalire Italian restaurant Friday evening; two cappuccinos when I had lunch with Jen, Strewth and Ewen today (and not counting the ones I had with Mr CJ in the morning); and then tonight I made French-Toasted Chocolate and Banana Sandwiches for dessert.

So its probably fortunate that I ran 35km this morning! But first things first; lets backtrack to Friday morning and my 10km run........

Yesterday
Friday Total: 10.3k
Week Total: 59.7k
Month Total: 102.5k
Year Total: 409.3k

Time: 54.14min
Av pace: 5.14min/km
AHR: 152; MHR: 183
Av Temp: 16*c (5.47am)
Rel. Humidity Av: 67.8%
Wind Spd Avg: 14.8kph (SSE)
Started with: I like the way - Bodyrockers
Finished with: Rich Girl - Gwen Stefani and Eve

It was my first run since the fall and while my knee was stiff and a bit tender to begin with, I soon managed to get into my stride and it felt so much better. In fact I experience more pain when I sit around and then get up to walk -everything has stiffened up and I hobble around like an old woman until the knee frees up. Mind you, there's not a problem with my knee - its the all the scabby bits that are tender.


Today
Saturday Total: 35k
Week Total: 94.7k
Month Total: 137.5k
Year Total: 444.3k

Time: 3hr 27.23min
Av pace: 5.55min/km
AHR: 148; MHR: 191
Av Temp: 18*c (5.54am)
Rel. Humidity Av: 75.5%
Wind Spd Avg: 11.6kph (SSW)
Started with: Shut Up - Simple Plan
Finished with: Bad Habit - Offspring

I had the light and sound show this morning, as well as getting drenched. The rain started as i headed up Springvale Dve and then the thunder and lightning started once I reached the top. I briefly considered turning around and heading home but then thought that by the time I got home the rain, thunder and lightning would have stopped and there was no way I was running back up Springvale Dve again, so I kept on going. And the other option - to do the long run tomorrow was quickly quashed - I was sleeping in tomorrow! So my well thought out plan was to stop at all the underpasses (2) to reconsider, especially when there was lightning and thunder around me!

Eventually the weather settled down, the rain stopped and it became extremely muggy. I was soggy enough from the rain, now the humidity was adding to the sogginess and unfortunately, the chafing. But otherwise, I was thoroughly enjoying the run through Black Mountain nature reserve, exploring new trails. Saw a black wallaby but no kangaroos today.

The plan was to do 30km but as I neared home, still feeling good, I decided to add another 5km. By the time 35km ticked over I was glad to finish.

This afternoon had lunch with Jen, who is down from Penriff for the weekend, Strewth and Ewen, in Civic, at Valentinos Cafe (great coffee, by the way). While we knew the Multicultural Festival was on we hadn't anticipated the number of people who would be in Civic or the number of stalls. It was crowded. It was a great lunch and it was so good to catch up with Jen, who is looking great. The next time we meet will be in a month's time up in the Blue Mts for some little run!




Photos: lunch with Jen, Strewth and Ewen; update on knee; the French-toasted banana and chocolate sandwiches



For those who want to know how the do the snazzy photo widget thing, go here and follow the instructions. Too easy!

Concrete hurts.......

Wednesday Total: 21k
Week Total: 49.4k
Month Total: 92.2k
Year Total: 399k

Time: 2hr 5.20min
Av pace: 5.58min/km
AHR: 146; MHR: 174
Av Temp: 18*c (5.48am)
Rel. Humidity Av: 76%
Wind Spd Avg: 12.3kph (ESE)
Started with: Your Woman - White Town
Finished with: From Paris to Berlin - Infernal



(Click on the photo above to see the others)

Yes, its true - the first fall of the year - on a footpath, about 1km from home this morning. After running 20km, most of it off-road and up and down gravelly, uneven trails, I managed to hit the ground on a footpath, in my usual 'splat' style. Concrete hurts.

The run up to that point had been great and in fact its a pb for this course by about 43secs (I know its only a training run...) and then my feet have to go and do something stoopid like this.

So I'm feeling stiff, sore and sorry for myself and am staying home today to lick my wounds (not literally - eeeuuuwww!)

I just can't control my feet when I hear the beat....(Dr Beat lyrics)

Tuesday Morning Total: 10.6k
Week Total: 23.1k
Month Total: 65.9k
Year Total: 372.7k

Time: 58.40min
Av pace: 5.32min/km
AHR: 140; MHR: 189
Av Temp: 18.2*c (5.48am)
Rel. Humidity Av: 62.7%
Wind Spd Avg: 4.3kph (SSW)
Started with: Dr Beat - Mylo Vs Miami Sound Machine
Finished with: O Yeah - End of Fashion

It wasn't until I was about halfway through the run this morning that I realised I was supposed to go the gym because I was running this afternoon.....doh! Sometimes it takes a little longer for the caffeine to kick in and my brain to begin to function. However one thing was certain and that was I wasn't going to head for home and then go to the gym, so it looks like it would be no gym and 2 runs again today. Uneventful run and a little slower than yesterday morning.

Builders showed up again today but I this time I'd had warning and I was prepared - I'd had a shower, was dressed, and waiting for them to show up!

The farewell afternoon tea went well - the coffee/chocolate cup cakes went down well, as did a macadamia fudge cake, another chocolate cake, Chocolate Mud Tim Tams (verdict - ok), M&Ms, cheezels, grapes and strawberries. However, because I had a race after work I had an apple instead. I didn't think any of the above would agree with me during a 5km race! (Oh ok, I did have 1 Tim Tam....)

ACT Cross Country Summer Series - Eddison Park
Tuesday Afternoon Total: 5.3k
Week Total: 28.4k
Month Total: 71.2k
Year Total: 378k

Time: 22.55min
Av pace: 4.28min/km
Av Temp: 24.8*c (6.05pm)
Rel. Humidity Av: 56.8%
Wind Spd Avg: 31.9kph (E)

Seems most appropriate to be running this event around the cemetery - can feel quite dead by the end! Its 2 laps - not my favourite type of race. The surface is primarily grass and dirt with the occasional footpath and road. Fortunately the weather had cooled down quite a bit which helped. It was good to see Geoff there - unfortunately he won't be running SFT this year.

I made the cardinal mistake of going out to quickly and paid for it at the end - I was counting down the last 800m, willing the finish line to appear!

Actually, looking at the breakdown for each kilometre, it doesn't look that bad - my 1st and 3rd km were a bit quicker......
1km - 4.17min/km
2km - 4.36min/km
3km - 4.15min/km
4km - 4.32min/km
5km - 4.33min/km

Manic Monday

Monday Total: 12.5k
Week Total: 12.5k
Month Total: 55.3k
Year Total: 362.1k

Time: 65.38min
Av pace: 5.15min/km
AHR: 147; MHR: 182
Av Temp: 19.1*c (6am)
Rel. Humidity Av: 72.3%
Wind Spd Avg: 8.7kph (ESE)
Started with: Bitch - Meredith Brooks
Finished with: Black fingernails, red wine - Eskimo Joe

What a day! It started well - went for a run; felt fine, no problems. Came home, had breakfast, then a shower. Came out of the bathroom (suitably clothed) and whoa! There were 2 guys who I'd never seen before standing in the hallway. It seems that our builder was meant to ring the night before to let us know that in the morning one of his guys would be coming around with a building inspector to have a look at the house before signing off on the plans. Then when they knocked on the door, son #1 let them in - because obviously I didn't hear them as I was in the shower (and wasn't expecting anyone anyway), and then went back to bed. So I don't know who was more surprised - me or the guys!

Being the first day back at school it was chaos on the roads, with a bit of road rage thrown in. Finding a car park was the next challenge. So I really needed that coffee when I finally got to work. Only to be told that Bec, good friend and work colleague, was finishing up a day earlier (she is moving to Singapore for 12 months). Panic stations because I will be taking on her job as well as my own and we haven't had a handover yet. Plus I'm organising her farewell afternoon tea tomorrow afternoon. Which is why I'm baking Short Black Cup Cakes (the perfect combination of coffee and chocolate) tonight. And as I've been taste testing while I've been making them (as all good cooks should!) I'm now hyped on caffeine and sugar. Think it will be a late one tonight. And it is probably the reason why when I first wrote this entry I then went and deleted it....accidentally.....


Oh, and the verdict on the Sticky Vanilla Toffee Tim Tams? I am a traditionalist when it comes to Tim Tams and my personal all-time favourite is the Double Coated Tim Tams. These were a bit ho hum. I think I'd prefer either the Double Choc and Raspberry Tim Tams or the Choc Mudcake ones. And I didn't buy them - blame Mr CJ!

Do. Nothing. Day.

Have just discovered these in the supermarket - obviously for Valentines Day. Currently taste testing the Sticky Vanilla Toffee ones (top).

Simply satisfying, shorter, sweaty Saturday!

Saturday Total: 32.8k
Week Total: 78.8k
Month Total: 42.8k
Year Total: 349.6k

Time: 3hr 22.04min
Av pace: 6.09min/km
AHR: 151; MHR: 191
Av Temp: 20.1*c; Low: 17*c; High: 24*c
Rel. Humidity Av: 77.9%; Low: 61%; High: 88.2%
Wind Spd Avg: 5kph (SE)
Started with: I just wanna live - Good Charlotte
Finished with: Hips don't lie - Shakira

The 'Simply satisfying' part of the heading refers to the really pleasant route we took this morning. There were hills (we did after all run up Mt Majura) but it was all so doable and there were more flat bits than usual. I'm not keen on the downhills because, quite frankly, I suck at downhill running but even these weren't too bad today. And the fact that for a lot of the run we had shade really helped too. Also I wasn't bringing up the rear today, as I usually do. Steve was the plodder today!

The 'shorter' part of the heading refers to the distance we ran: a very pleasant 32km. Though, as I was remarking to John at the end, I still felt just as tired when I finished as I did last week finishing 40km. However the average pace was a lot faster today: 6.09min/km compared to 6.35min/km last week.

It was muggy this morning hence the 'sweaty' part of the heading. It was a beautiful morning and we had lots of shade on the run but due to the mugginess I was drenched with sweat early on. I managed to drink 2 bottles of Gatorade on the run and 2 bottles of water after the run. Then after a banana and half a mango (thanks to Chris) it was time to stand in the lake and cool the tired legs.

It was a good run!

Finally Friday!

Rest day........

Thursday, thankfully

Thursday Total: 10k
Week Total: 46k
Month Total: 10k
Year Total: 316.8k

Time: 54min
Av pace: 5.24min/km
AHR: 143; MHR: 184
Started with: Bad Touch - Bloodhound Gang
Finished with: Fight for all the wrong reasons - Nickelback

My legs generally object to Thursday runs - they know its the last one before a rest day (from running) and before the big one on Saturday. Also by Thursday I have usually run another 3 times during the week including the mid-week medium run and a short fast run plus let's not forget the gym workout on Monday. So hence the title (tho' ihatetoast has given me an idea for next Thursday's heading!)

I ran against Garmin Girl (GG) again this morning with the goal being 5.30min/km pace. Quite doable, you say, in fact too easy? Not this morning; at the 5km mark I was about 66m behind so this run turned out to be a negative split run. By the time I finished I was about 116m ahead but GG made me work for it today.

This was followed by breakfast with Strewth and Mr B at Red Belly Black where I had 2 black coffees and muesli with natural yoghurt, peach and strawberries.