7.31km Easy...

It makes a huge difference getting out of bed for a run when the temperature is 5 deg C or so higher than it was a month ago.

So an Easy run today. 7.31km in 40:03 at 5:28/km pace.

Probably a bit too fast in places. I think my Imaginary Friend gets a bit confused running under cover of trees, so he speeds up and slows down a fair bit.

I noticed on the Half Marathon website that there'll be pacers to achieve a specific time. Now I just need to figure out what time I think I can achieve.

8.59km Medium...

I've been feeling increasingly guilty over the last few days about not running - even though I had a 'strength' session on Sunday (mixing 200kg of concrete)!

So I said to myself last night - must run in the morning.

And I did! I'm not sure what I should call that run - it doesn't fit into any standard description. I suppose it was close to a Tempo run - fairly hard up hills with recovery patches in between.

So 8.59km in 44:37 at 5:11/km pace. It felt good... to finish!

I've got to try to keep it up now to have any chance of putting in a decent effort at the Half Marathon.

7.34km Easy...

I did think about having a Hard session this morning, but I felt a bit sore after yesterday - so I decided on a nice and easy run. 7.34km in 41:46 at 5:41/km pace.

And a good job I did. My left knee is feeling especially sore now. I don't intend to run again before Sunday, so hopefully that'll give it time to rest and recover.

I don't want to lose any momentum with the return to regular training. There are already too many obstacles - mainly the wet and cold weather!

So I'll hopefully be back here on Monday.

7.16km Medium...

It's been a struggle to get out of bed to go for a run lately. A struggle that I've been losing. But today, I made the effort - despite the miserable conditions (rain).

And I was pleasantly reminded of one of the benefits of running... It really did feel good out there! Not an especially fantastic performance - 7.16km in 35:51 at 5:00/km pace - but it seemed like a big achievement anyway.

Hopefully, I can get out regularly to get a bit of extra stamina for the Half Marathon on 23rd September.

7.4km Easy...

I was able to finish work a bit early yesterday and get in the fabled "Recovery Run".

Actually, I didn't feel any aches & pains at all after Sunday's City to Surf. Maybe I didn't try hard enough!

So 7.40km in 40:50 at 5:30/km at a constant pace, all the way to the end was very satisfying.

5 weeks to go until the Half Marathon. Maybe I need to focus on leg strength...

14.37km City to Surf 2007...

Lessons learnt for next year...

Enter into the sub-100 minute group, to avoid the 5-abreast walkers and pram pushers!

That is just getting dangerous. We also arrived a bit late too, so we started way back in the pack of the HSBC Group. I didn't even hear the gun for our start so I started my watch as we crossed the start line.

For the first time I was held up more by the people in front of me than I was by my own ability!

So line to line time was 1:16:54, card time was 1:31:20. Official time was 1:21:21.

A great day never-the-less. No major dramas up the hills. I felt strong still heading down into Bondi. And had a bit of a burst left to get over the line.

Next event is the Half Marathon on 23 September. So hopefully the weather gets warmer in the mornings so I can get back into training for that.

6.99km (7km TT)...

The last bash before Sunday.

An attempt at a Time Trial over 7km. I thought that if I could get down to about 33 minutes (I did the 7km Bay Run in 33:27, two weeks ago) then I'd be on target for below 75 minutes for City to Surf.

However, I started off too fast. First 2kms were 4:24 and 4:25 (each km should have been about 4:43). I paid for that after half way. Ended up with 34:45! The lesson is...

I find it difficult to pace myself for City to Surf. The terrain is so uneven and the crowds can have an affect for the first few km. I think I'll try to hit 5:00 - 5:20 per km to start with, then see how it goes.

Plenty of rest now, plenty of carbs and plenty of water.

See you on Monday for the conclusion!

9.05km 8 x 400m...

Another desperate attempt to get some last minute training in before Sunday. This time it was a huge success. Not necessarily from the physical side (though it certainly wouldn't be any harm) but definitely from the mental side.

I set out to do 8 x 400m after a bit of a warm-up and a stretch. My programme calls for each 400m to be run at 3:58/km pace, i.e. 1:35/400m with 3 to 4 minute recovery jogs in between.

I realise now that I'm only recovering for 2 to 3 minutes between each rep, hence I'm not pushing quite as hard as I should. Point to note for the future.

The actual reps were:

1. 1:32
2. 1:37
3. 1:36
4. 1:39
5. 1:42
6. 1:42
7. 1:34
8. 1:36

So a bit slow through 4, 5 & 6 but an average of 1:37 isn't too far off the mark.

Hence the positive mental result. I know I'm not where I could have been in preparation for Sunday, but I'm not doing too bad either.

4.54km 10 x Hills...

Another desperate attempt to get a bit of strength back before C2S.

I was able to finish the session this time, and my average times for the reps haven't dropped since I last did this workout: 0:31 up, 1:11 down. So that's a positive!

Now I'm thinking about my final couple of sessions... should I keep working on the strength or stick to the usual (though not lately) long run on Sunday?

6.11km 5 x 400m...

I thought I'd better try to get a few speed / strength sessions in before City to Surf. I've probably left it too late, but no harm in trying (unless I get injured)!

So I intended to do 8 x 400m with recovery jogs in between.

After a 1km warm up and a stretch, I got into the first set. It felt tough! And the second felt tougher and so on... slowing down on each set. I couldn't finish eight, in fact the fifth set was almost down to an Easy run pace, so I cut my losses and made that the last.

I've probably only got 2 or 3 more chances for a 'Hard' session before easing up before C2S, so I better try to make the most of them.