times are a comin' down

Friday was an easy 10km in 42 minutes, with 35 minutes of wind trainer + some weights & abdominals in the late afternoon befor tea.

Saturday - race day. In the late morning I had a Cookies & Cream Cheesecake with a cappuccino just before going to track. In the dark recesses of my mind a voice (who sounded remarkably like Skeletor..."Adaaaaaam, you will paaaaaaaay for this with your booooooooooowels" (cue evil Skeletor laughter)) told me the Cheesecake was an unwise move. Perhaps it was, but man, it was good.

The program this week called for an 800m and a 3K. I'm happy with incremental improvement over the season, PB's would simply be a bonus but improbable as the focus is on the Canberra Marathon. Easy 10 minute warm up running up a couple of nice hills at the back of Coburg's track and down again. Was in the 2nd heat of the 800m, those up to 2:15 and ended up running what would have been low 2:13's, so a season's best thus far. Cooled down with another easy 10 minutes.
Again, just hoping for a better 3K than the last one I did, just to tell me I'm improving. Again, another success. 9:46 - with a 3:10 or 3:11 opening km, but struggled with the last 800m (Cheesecake wanting to leave my body through the rear orifice perhaps?).

Total for the day (est. warm ups & cool downs about 7.5 - 8kms) about 11kms.

Today - wanted to do 30kms, did 29. Wanted to run for at least 2:10-2:15, ran 2:06. No matter, all the signs were good. Av HR about 136, max 147, generally a flat run through Willi & Newport & Yarraville but took in the usual climbs to liven things up a bit.

Managed to get a massage in at Highpoint and will be attending the "hit-and-giggle" 20-20 match between the Aussies and the South Africans with a few mates (Poms at that!). A few beers beforehand to save consuming the swill they sell inside and a feed, and it'll be a good night.