400s.

THURSDAY 31/3/05, 6AM- 10K- WEEK TO DATE 50K

Got up stupidly early to join Vat at Rotary for our old 8 x 400 session with 60 second standing recovery. Humid morning, about 15 degrees. After a desultory warm up, the numbers were thus....

84
86 (I thought "oh no!")
83
84
84
84
83
84

Not bad first time back I suppose, I had no "extra gear" to kick into, as I noted on Tuesday when I was doing hills.

Sort of puts me int he league of high 41s for 10K- I did pretty much the same workout before my 41.54 at LCNP in February. We'll see on Saturday.

I then ran to work via Riverside Business Park, Scribbly Gum and LCNP at a very slow pace, but feeling better by the end.

THURSDAY 31/3/05, 12.30PM- 10.5K (50.08)- WEEK TO DATE 60.5K

Ran to Dunbar, 5K barefoot, ran back. 10.4K @ 4.49min/km. Felt a bit rough at the start (2.7K to the track @ 4.57s- 13.22) but on the track I creaked into a good rhythm (5K in 24.14 @ 4.50- the real number, not the Garmin) and pushed it a bit coming back (2.7K in 12.32 @ 4.37s).

My average pace per run has come down- would do very few Ks slower than 5min/km a the moment. Partly intentional, partly not. I suppose being aware of this is incentive to push it a bit more. As long as I don't come down in an exhausted heap in four weeks, it should do me good.