The week in review: July 23 - 29.

Week 17:
 

Day	Activity	Distance (Total)	Time (Total)	Distance (Run)	Time (Run)	Pace (Run)
Monday	Run	8 km	53:54	8 km	53:54	6:44
Tuesday	Rest
Wednesday	Run	6 km	39:00	6 km	39:00	6:30
Thursday	Rest
Friday	Run	5.93 km	38:01	5.93 km	38:01	6:25
Saturday	Run	16 km	1:54:11	16 km	1:54:11	7:08
Sunday	Rest

• Total distance: 35.93 km
• Best average pace a run: 6:25 (over 5 km)
• Longest run without a walk break: 16 km
• Total distance run since starting: 973 km 
• Weeks to go: 11

Bit of re-arranging this week (I has something to do Wednesday night) but everything went well in the end.  Modified my long run course a bit but managed to finish the distance with plenty in the tank.

After my long run I finally bit the bullet and registered for this years Melbourne Marathon.  Currently anticipating a 4:30-5:00hr finishing time as everything is being devoted to endurance training and speedwork is very much an afterthought if anything.

Wish me luck!

The week in review: July 16 - 22.

Week 16 (officially - I'm not counting the break):
 

Day	Activity	Distance (Total)	Time (Total)	Distance (Run)	Time (Run)	Pace (Run)
Monday	Run	6.01 km	42:19	6.01 km	42:19	7:03
Tuesday	Rest
Wednesday	Run	6.01 km	40:35	6.01 km	40:35	6:46
Thursday	Rest
Friday	Run	5.97 km	38:12	5.97 km	38:12	6:24
Saturday	Run	10 km	1:10:23	10 km	1:10:23	7:02
Sunday	Rest

• Total distance: 27.99 km
• Best average pace for an outdoor run: 6:24 (over 6 km)
• Longest outdoor run without a walk break: 10 km
• Total distance run since starting: 937.06 km 

I had an easy week on the program for my first week back after a four week break.  The first few runs left me with sore quads and wondering if I had any chance of getting back to training, but I seem to have pulled up well from the Saturday run.

Next week is back into the standard program.  Next Sunday is decision day. I've got to register by then for Melbourne if I want the early-bird rate, so I've got to make the final decision this week as to whether I'll make the full training regimen.  First part's out of the way at least - I booked airfares and accommodation today!

Time to get back to work!

Having had a wonderful 4 weeks in South America, it's now time for me to get back into training.

First target is the City to Surf in 4 weeks time.

I'm planning a shortish run this afternoon to see how I've fared over my break...

THREE weeks in review: May 13 - June 2.

Weeks 13-15:
 

Day	Activity	Distance (Total)	Time (Total)	Distance (Run)	Time (Run)	Pace (Run)
Sunday	Run	22.79 km	2:45:29	22 km	2:36:22	7:06 (!)
Monday	Rest
Tuesday	Rest
Wednesday	Run	6 km	40:52	6 km	40:52	6:48
Thursday	Rest
Friday	Run	5.95 km	36:39	5.95 km	36:39	6:09
Saturday	Locum
Sunday	Rest
Monday	Rest
Tuesday	Rest
Wednesday	Rest
Thursday	Rest
Friday	Rest
Saturday	Run	6 km	42:17	5 km	30:48	6:10
Sunday	Rest
Monday	Run	8.5 km	58:42	8 km	53:02	6:38
Tuesday	Rest
Wednesday	Run	11.73 km	1:26:28	11 km	1:18:34	7:08
Thursday	Rest
Friday	Run	6 km	35:02	6 km	35:02 (PB)	5:50
Saturday	Run	17 km	2:02:40	17 km	2:02:40	7:13

• Total distance: 83.97 km
• Treadmill runs: 0 - even got around to turning in my gym membership
• Best average pace for an outdoor run: 5:50 (over 6 km)
• Longest outdoor run without a walk break: 22 km
• Total distance run since starting: 903.12 km 

I suspect the fact all 3 weeks are in 1 post kind of gives away how this went...

Started off  with a really good 22km run.  Broke 2.5hrs for 21.1km.  And then everything conspired against me.  Locum shift, RSPCA Million Paws walk, bad weather, early sunsets and not feeling well contributed to the poor showing documented above.

Managed to get back on the wagon this week, although I cut this mornings long run a bit short due to my hips hurting.  I have managed to prove to myself that a break does not destroy my fitness however - particularly good since I'm about to take a 4 week holiday in the middle of my marathon prep!

The week in review: May 6 - 12.

Week 12
 

Day	Activity	Distance (Total)	Time (Total)	Distance (Run)	Time (Run)	Pace (Run)
Sunday	Race	9.87 km	1:05:19	9.87 km	1:05:19	6:37
Monday	Run	6.82 km	46:49	6.5 km	41:49 (PB)	6:26
Tuesday	Rest
Wednesday	Run	9.74 km	1:10:16	9.74 km	1:10:16	7:13
Thursday	Rest
Friday	Run	5.98 km	36:41	3.98 km	36:41	6:08
Saturday	Run	6.34 km	43:55	6.34 km	43:55	6:55

• Total distance: 38.75 km
• Treadmill runs:0
• Best average pace for an outdoor run: :6:08 (over 5.98 km)
• Longest outdoor run without a walk break: 9.87 km
• Total distance run since starting: 819.14 km 

Well, this mornings run was aborted at just over 6km because I was called in to work (will try again tomorrow) but otherwise a good week.

Was happy with time from the race on Sunday, and managed to run the whole thing despite the enormous hill in the middle!

The week in review: April 29 - May 5.

Week 11
 

Day	Activity	Distance (Total)	Time (Total)	Distance (Run)	Time (Run)	Pace (Run)
Sunday	Run	20.55 km	2:39:26	20 km	2:32:29	7:37
Monday	Run	6.58 km	43:37	6.5 km	42:40 (PB)	6:34
Tuesday	Rest
Wednesday	Run	10.96 km	1:22:11	10 km	1:11:19 (PB)	7:08
Thursday	Rest
Friday	Run	6.01 km	36:30	6.01 km	36:30 (PB)	6:04
Saturday	Rest

• Total distance: 44.1 km
• Treadmill runs: 0
• Best average pace for an outdoor run: 6:04 (over 6.01 km)
• Longest outdoor run without a walk break: 20 km
• Total distance run since starting: 780.39 km 

Reasonably good week.  Felt like I hit the wall post my 20k on Sunday though, so I'm going to try some energy gels on the next long run.

Race in Scone on May 6th...

The week in review: April 22 - 28.

Week 10:
 

Day	Activity	Distance (Total)	Time (Total)	Distance (Run)	Time (Run)	Pace (Run)
Sunday	Run	17 km	2:08:56	16 km	1:58:03	7:23
Monday	Rest	(Raining)
Tuesday	Rest
Wednesday	Run	8.56 km	58:31	8 km	52:01 (PB)	6:30
Thursday	Rest
Friday	Run	6 km	36:56	6 km	36:56 (PB)	6:09
Saturday	Rest	(Raining)

• Total distance: 31.56 km
• Treadmill runs:0
• Best average pace for an outdoor run: 6:09 (over 6 km)
• Longest outdoor run without a walk break: 16 km
• Total distance run since starting: 741.9 km 

Well I succeeded in my reattempt at the 16km on Sunday.  Came away fairly sore (particularly in the quads) and that combined with some really horrible weather led to me canning my Monday run in favour of some rest!

On the whole a fairly good week.  Sunday run planned to be 20km this week so that I can skip the long run next weekend in favour of the 10k at Scone on Sunday...