A weekday post - yikes!!

4 days of successive running...this is good!

Braved the breezy conditions M, T, W with one hour, 45 minutes of interval (3 x 8 minutes @ tempo with 1 minute of recovery in between flanked by a warm up & a cool down) and 50 minutes respectively. Tuesday's run was tough (intervals probably about 3:45-3:50 km pace) but it was good to knock it on the head.

Today's run, indoors (yeah yeah I know), was something different. 2km warm up then
100 @ 19 km/h; 100 @ 14
200 @ 18.8 ; 200 @ 13
300 @ 18.6 ; 300 @ 13
200 @ 18.8; 200 @ 13
100 @ 19

1 minute's walking rest

100 @ 19; 100 @ 14
150 @ 19; 150 @ 14
200 @ 18.8; 200 @ 13
250 @ 18.8; 250 @ 13
300 @ 18.6; 300 @ 13

then the above in reverse, followed by another minute's walking rest and then a repeat of the 1st block, then a 2km cool down. So all up 3.5 kms of solid running. For those seeking insomnia cures (count 'em on one hand) by reading this column, you may find purpose in the above session. I worked hard, was reasonably conked afterwards, but the idea of this session just came into my head preparing a maths exam for a year 11 class.

Oh, and I've just entered the Great Australian Run, so if I cross paths with Geb I'll ask him the question you all want to know...how do Haile Selaisse's (go research him folks!!) Rastafari disciples reconcile superior athletic performance with the intake of de 'erb. Kidding!! We'll talk beer.