Sunday scorcher

Fri - 6 x 2 min with 30sec JR
Sun - 140 mins, 28k's @ about 5:10's

Yesterday turned out to be the hottest day of the year according to the Courier Mail this morning. I had to drive into South Bank late on Saturday night to pick MJ and Tara B up from Chelle's Hen's Party so not wanting to lose too much sleep, I ended up starting my run from Nundah Criterium at 6:35am instead of the planned 6:00am. It was 22 degrees and 96% humidity at 6:30am so it was no wonder I made a sluggish start. By the time I stopped to stretch at 4k, I just wanted to lie on the bitumen and go back to sleep. But I persisted and concentrated on remaining relaxed and not going too fast. I was really conscious of not flogging myself in the heat and needing a week to recover and as such, was rolling along at around 5:10 pace. It was a relief to hit Nudgee Beach and catch some shade and after a few loops there, I headed back but not before taking my first GU after 85 minutes. I took another GU after 105 minutes and despite the temp increasing to 29 degrees (apparent temp 33deg) I felt much better after the GU's and without consciously trying, I stretched out a little to come home in 4:55's for the last 5k. Either that, or I just wanted to finish! Body temp was very high after finishing, but I did all the right things recovery wise and am looking forward to my first 10k race in a long time at BRRC on Sunday.

Friday - Did 6x 2min with 30 JR by myself in the arvo at Kedron Brook and was quite pleased with my session. ITB probs recently have prevented me from unleashing the shackles and going faster than the January-February limit of 3:25 pace but I really gunned it at the Brook. The start was tough going into the wind and I covered the first k in 3:47. On the sixth rep, I gave it everything I had and sprinted for two and a half minutes to the 4k mark, reaching it in 15:02. Am pretty pleased to run 51 seconds outside my 4k PB with five jogging recoveries thrown in and some windy conditions to endure. Looking forward to taking my speedwork to the next level from this week on.