Feeling a bit jealous of all Liam's tennis and I'm not playing pennants this week so I rode over to the courts and hit a bunch of serves. Jeremy was there doing the same thing so I spent a few minutes trying to return his serves but I only got a racquet on about half of them. He was serving a lot better than me. Spent a few minutes at the hitting wall on the way home.
Running long 1:55:02 24.17 km (4:46 / km) +419m4:23 / km shoes: Nike Free 3.0 Flyknit Blue
Decided to do the long run a day early since we were going out to the hills and I kind of wanted to do this one in the hills to get an idea of how realistic my goal of going sub 4 at 6 inch is. Session was 15 miles with 12 miles at marathon pace. Did the first couple of miles relatively easy, but still faster than I would normally start, then picked up the pace a bit. Quads were feeling a bit sore, not sure why, but apart from that I was feeling reasonably good. A bit warm early on with the sun coming out so I was a little concerned about my decision not to carry anything. Decided to aim for Mundaring so I could find a tap to get a drink. Ducked through a bit of bush to get onto the golf course thinking I would run through there to get a drink at the sports grounds but as soon as I hit the fairway a magpie started making a lot of noise and it's mate flew straight at me, at head height, from about 100m away. I got the feeling they were not going to go away quickly so I headed straight back through the bush and out to the heritage trail and got a drink near the sculpture park.
Started feeling a bit tired on the climb around the back of the Coppin Rd waste transfer station. Finished feeling as though I could have kept pushing for a while longer but wouldn't have been too keen on going around again. Hadn't looked at the pace at all while running so I was pleased to see it was well under 5min/km when I checked at the end. The sub 4 dream is still alive but it won't be easy. Definitely still want to be making some improvements over the next 6 weeks.
Running58:33 [2] 10.59 km (5:32 / km) +99m5:17 / km shoes: Nike Wildhorse 2
Brought out the wild horses for the first time in a long while. They got pushed to the back of the cupboard at one stage and I don't like them enough to have bothered to dig them out again until now. Felt like hiking boots to begin with but not too bad once I got used to them.
Supposed to be 19km today but I don't feel I've been coping with the 3 long runs a week so I'm going to split the second midweek longer run and do half of it on the rest day. I feel as though two 10km runs will be a lot easier on the body.
Seemed quite warm and sunny today. I remember at one stage feeling as though I was running too close to the middle of the day, then worked out it must be about 6:20am.
Running intervals 1:08:19 13.35 km (5:07 / km) +52m5:01 / km shoes: Nike Free 3.0 Flyknit Blue
5x1k at 5k pace with 2min jog recovery at Rosalie.
Super tired warming up and that really didn't change throughout the warm up. Felt a little better after a few drills and strides but I was glad the gps wasn't showing me any pace or times throughout the session. Still haven't looked at the times but I expect they will be slow. Supposed to be doing 16k total but I cut the warm down short because I need to get to work early.
Looked at the times now. At least they were consistent and sub 4.
Even reps were very slightly more into the wind/uphill.
3:52.3
3:55.2
3:52.3
3:54.3
3:50.6
Running46:26 [2] 8.07 km (5:45 / km) +38m5:37 / km shoes: Nike Free 3.0 Flyknit Orange
Feeling very stiff and sore in bed and really didn't want to get up after going to bed at midnight after tennis. Did a bit of rollering before heading out and I didn't actually feel quite as decrepit as I expected too. Joined in for one lap of Rachel and Virpi's intervals at the end.