Running tempo 1:19:28 17.07 km (4:39 / km) +136m4:29 / km ahr:152 max:185 shoes: Adidas Boston Orange!
ALJ and I joined Deek and his Indigenous Marathon Runners on their waste basin run of 10 miles or so. First part was running easy as a group with the boys until Commonwealth Ave Bridge. Really interesting talking with some of the guys who had come from far and wide - Tiwi Islands, Townsville, Murray Bridge and former Bulldog and Cat Nathan Djerkurra who has returned to his home in Arnhem Land. For all of them they seemed honoured, excited and privileged to be part of the project, representing their families and communities. Deek said 160 indigenous runners tried out and 6 men and 6 women were selected. Ran with a bloke from Townsville for a while who had done bugger all running before this and today was his first run longer than 10k.
Anyway after Commonwealth Ave Bridge the idea was to slowly ramp it up and it fairly quickly shifted from 6min ks to 4min 30s through Yarralumla. There was a fair bit of banter at this stage which was great. By the hill down from Governor Generals drive it had strung out a bit and I was with Nathan and Stuey Doyle (local Canberra runner) with Townsville guy and another Canberra local who I have run with before not far back. By Scrivener Dam Nathan and Stuey were humming along at 3min50s to 4min ks and I was trying to decide whether to try and stay or ease off a bit. I did drop off them a few times but each time they seemed to have a slower patch not much later when I caught up. The other two caught us again up near Cork Oaks and from there the two indigenous guys were going hard with Stuey cruising and me hanging on. Stayed that way till the end although there was no way I was matching Nathans sprint over the final 200m.
Cheered a few in with the whole group not that far back. Really impressive from guys who havent done much running and I reckon a few more weeks training and I wouldnt be sticking with too many of the group. They've got the Gold Coast Half and City-to-Surf to do before NYC Marathon. Deek in fine verbal form (while driving round in his Mercedes with the custom number plates showing his marathon PB 20751) and certainly a run I will remember.
Running long 1:51:45 18.1 km (6:10 / km) +515m5:24 / km ahr:134 max:168 shoes: Nike Lunarglides Orange
Long run with ALJ over Dairy Farmers a couple of times and then Blackie. Fog didnt clear till top of Blackie and at one point we were running across the lower slopes of Dairy Farmers not sure which direction to the Parkway the fog was so thick.
super commuting. I cant remember anything about this ride! They're all blurring into one. Oh I know I think I was looking forward to work after 4.5 days straight in 5yo-twin-land.
Running intervals 41:58 8.09 km (5:11 / km) +68m4:59 / km ahr:144 max:187 weight:82kg shoes: Adidas Boston Orange!
5 * 1km efforts in the dark to semi dark through UC and the edge of Lake G. 1min recovery. Almost went a over t in UC when what I thought was a step was just continued flat section. Then, showing I hadnt done this circuit for a while, my usual route now went through the "student hub" building instead of the previous undercover walkway. The automatic doors opened when I got there so did my interval through the "hub" anyway. A few students looked up but they didnt seem too perturbed.
HR strap seems to be coming to the end of its life with regular high readings. Cold weather and lack of electrode-conducing sweat probably not helping either.
Running29:26 5.65 km (5:13 / km) +66m4:55 / km ahr:149 max:194 weight:82.3kg shoes: Pegasus28 White/Blue
Home today - well in the arvo. both A & Z had their adenoids removed and grommets put in their ears in the morning so we were all at hospital from 8am till 2pm ish. All went well so snuck away from two couch bound girls late in the arvo and ran down to Belco and back. Wanted to check out something at JB.