Road Racing and Training Thread - Week Ending 4/19

Comments from last week first:

Back Into It - Very solid average for the fartlek!

RunnersFix - Looks like you're starting to roll together some good quality again. Very nice closing mile.

Pewow - Solid race either way. Sometimes its good to throw the watch off and race for sake of competitiveness rather than focus on a time.

Reed - Solid 800s! Hope the race went well.

KBXC - Nice uptempo run. I'm a big fan of those types of runs.

Tortoise - Thanks, and best of luck! Money is in the bank for your race! Trust in the training.

Odysseus - Very nice tune up workouts. You're gonna be ready to roll.

Hereford - Looking good as well! Best of luck.

Josiah - Blazing 3200! Any post season goals?

Pikachu - Congrats on the race. I think you're due for a good one soon here.

Grizz - Best of luck with your upcoming 10 miler. Looking forward to seeing some great training.

Working Harder - Good to see the volume is on the rise.

Nathan - Great volume, especially that long run.

Lest - I think every runner gets too obsessed with volume at one point or another. I like to take it day by day and not focus too much. Helps keep me grounded.

Oedipus Rexing - Very solid repeat session and middle pace in the long run. Hope your 5k went well.

This week:

Goal Race - Cap City Half Marathon 5/2

M - 8 / 4.5 with 2x200, 3x60m, 1x200

T - AM: 2mi shakeout. 3mi warmup, 13.5K (8.4mi) @ 5:28/mile pace, 4 mile cool down. PM: another 2.5 mile shakeout.

W - 8 / 4

R - AM: 3 mile shakeout. 2 mile warmup, 12 x 200 @ 35 with 200 jog in 50, 4 mile cool down. PM: 3.9 miles.

F - 7 / 4

S - AM: 2 mile shakeout, 2 mile warmup, 6 mile Time Trial 30:15 (4:57, 4:57, 5:00, 5:10, 5:10, 5:00), 7 mile cool down. PM: 2 mile shakeout.

S - 7.5 / 4

Total: 102

Best of luck to those running Boston tomorrow! Last "long" run on Tuesday. Same route as the past two times, 3 miles warm up then 10x1350m hill loop, then 4 miles cool down. Cut down from 5:40 to 5:20 pace to average 5:30 and felt great. Thursday was an easy session to get the legs moving a bit. 200s were at 5k effort. Saturday was a time trial two weeks out from the half marathon. I was either going to race a 10k on the track or solo time trial, and since there were none near me I decided on the latter. Ran on a bikepath with some rolling terrain and crowds of marathon training groups I had to dodge so not the fastest of surfaces/conditions, but I'm still very very pleased. Only two weeks to go! I hope everyone has a great week.

Greetings from the Mandarin Oriental on Boylston. Great hotel and awesome location for anyone running the marathon. I stay here every year. It's in the middle of the action but still pretty quiet.

The weather isn't looking great for tomorrow with cold rain and 20-30mph headwinds. I'm not in PR shape anyway, so I won't lose much sleep. But I sympathize with those who peaked perfectly for Boston after months of focused training.

Light taper week:

M - off

T - 8m hilly w 3.5m @ 6:35, 10x100m strides, strength/core

W - 6m easy, 7x10sec hill sprints, strength/core

T - 8m w 7x800m @ 2:50 avg, strength/core

F - off (travel day)

S - 5m = 1m w/u, 3.1m (BAA 5k) @ 6:30-ish avg, 1m c/d

S - 5m easy with the final block run on my namesake street

32m total

Best of luck to Tortoise and Odysseus tomorrow. Happy drafting! :)

This Week: 800 in 2:01.5, goal was 2:03!

Next Week: 1500, goal 4:12

M: 6 w/ 1.5 mi warmup, 4x400-200 w/ 2 min between 400 and 200 and 3.5 min between sets (68, 29, 67, 29, 66, 29, 66, 28), 2 mi cooldown

T: 7

W: 0

Th: 5

F: 4.5 w/ 4 strides

S: 2 mi warmup, 800 in 2:01.5 (30, 30, 30, 31) 6/12 in heat, 25/64 overall, 2.5 mi cooldown

Total - 27.5

Race Report - I didn't feel well the first 200, I was in last place but in contact. People swung wide on the homestretch trying to pass so I moved up on the inside, passing two or three people. From 400-600 I was just trying to stay in contact with the people I was currently with and then the last 200 was doing the 800m kick where you try and slow down the least, I passed another 3-4 people in the last 200.

Really happy with this race and it is the fastest 800 I have run since my PR of 1:59.7 three years ago.

Rough week here,

M - 4.5/8 Circuits and weights

T - 1000,800,600,500,400,300,200 w/ 3:30 rest after 1k, equal elsewhere

2:56,2:20,1:43,84,69,48,31

W - 6

T - 9

F - 12x400 w/60 seconds rest. averaged 69.8

Sa - 12

Su - off

Total - 60

The registration for the race that I was going to do was not open to club or unattached runners, so I couldn't run. This was probably for the better anyway b/c Tuesday's session was really rough - supposed to run a lot faster. The rest of the week my legs were dead and are still not quite back under me. Don't really know why I've been down recently.

Stone Cutter - Nice speed!

Forcerunner - Great time trial, especially solo.

Hereford - Good luck tomorrow!

pewow - Nice 800 and workout. Way to kick 'em down

Mon- 12 miles at 7:13. Strides.

Tue- 12 miles. 1 x 4m, 2m with 4 min rest. 5:19 and 5:15 avg.

Wed- 10 miles at 7:11 / 4 miles at 7:05. Weights.

Thur- 12 miles at 7:09. Strides.

Fri- 7 miles with 10 x 1 min on / 1 min off. (5:15>4:45 pace). PM 4 miles at 7:25.

Sat- 10 miles at 7:11 / 4 miles at 7:23. Weights.

Sun- 18 miles at 6:26 pace. 6:58>5:34.

Total- 93 miles

Not too good of a week. I'm just trying to keep conservative though. Tuesday's workout was supposed to be a 6 mile tempo at 5:05-5:10 but knew that wasn't going to happen so I slowed the paces down from the start. By 4 miles in I was already feeling like crap. I decided to take a 4 min rest to make the effort not as bad. It sucks that I had to do that but it was definitely the smart decision. On Friday's workout the original plan was 10x400 at 65 sec but it switched to a fartlek at a comfortable effort. No point in killing myself in workouts if I know it's going to turn out bad. I just want to get comfortable again. For the long run I ran that comfortable too. Just trying not to push it. Overall though, I'm still pretty much where I have been in training. I've actually switched to running in the mornings now. I have always run in the afternoon but this weather has been pretty bad. We'll see how this next week goes. I'm either over trained or really under trained. Neither of those choices make sense to me but I'm staying positive. Hope everyone's week went good. Good luck to everyone in Boston, and also you, Pikachu, in your marathon.

I'm finally getting back to running after nearly 10 months of 0-3 miles per week due to a hip impingement! Running goals involve getting back to 30-40 miles per week and besting my lifetime PRs from 10-15 years ago in the mile and 5km.

Last week was my first "real" week of running ~20 miles including some good hard hills.

Goal: Continue to get some mileage without pain.

Stats: 33, male, 6ft 1in, 175 lbs.

PRs: 4:36, 17:00ish. Not interested in long races.

M - 30 minute easy road bike with the wife

T - sick

W - sick

Th - 4.2 easy/flat (8:40)

F - 5.3 hilly with hard running on climbs. (8:12)

Sa - 4.2 easy run/hike.

Su - 8.2 with 5 easy and 3 cut-down ~6:55/6:30/6:15ish. (7:38)

Weekly Total: ~21

YTD Total: ~50

Hello everyone,

Next Race: 10k road race on 2015-04-24 (goal: 35-ish)

Mon: -

Tue: 10k easy

Wed: 20k - 6x (1k ~ 3:25, 1k ~ 3:50)

Thu: 8k/9k easy

Fri: 8k/11k easy

Sat: 16k - 12x (2' medium to hard, 1' recovery)

Sun: 10k/7k easy

Total: 100k

YTD: 1360k (MAT: 4250k)

Had a pretty good week overall. Took Monday off since the week before felt like overdoing things. Wednesday was easily the fastest I have ever done a workout like that. Saturday's fartlek - I kind of wish I knew what the pace on those repetitions was, but I guess that would kind of defeat the purpose. I would guesstimate slightly below 3:20/k, but that could be way off. Anyway, I am considering revising my goal for next Friday's race from 35-ish to sub-35.

Good luck to everyone racing Boston tomorrow!

pewow - Great race, nice to be under your goal time

Forcerunner - Another good week, great 6 mi solo time trial/tempo, I would think you are in 65 min shape (64 high/ 65 low) for the half

Runnersfix - Sorry to hear about the rough week, workouts seem fine though, keep working through it and don't put too much pressure on yourself.

Good luck to all the runners in boston.

As for me, I'm still in my "no pressure" workout mode, where I either don't really time my workouts, or I run workouts where I don't expect anything (i.e. short workouts that I can't run fast since I'm a marathoner...). Next week I'll move to "low pressure" workouts, where I run tempos, but set very conservative goals (i.e. 5:40 pace for 4 mi, etc). Overall I had a good week, would have been at ~100 but had to take an easy day and one day off.

M: 5

Tu: 5 / 12

W: 10 w/ my first timed workout since the marathon. 1 mi, 800 jog, 8X400 (w/ 400 jog), 1 mi. The 800 jogs were ~7 min pace and the 400 jogs were ~6:20 pace (so ~5:30 pace for the middle 4 miles).

Splits:

1mi: 5:13 (2:38, 2:35)

800 jog: 3:25

400s: 69, 69, 69, 67, 70, 67, 69, 66 (jogs: ~95 seconds for 400)

1 mi: 4:56 (2:29, 2:27)

Th: 5 / 12

F: off, unfortunately

Sa: 13

Su: 18 w/ a 40 min fartlek in the middle (~5:35 pace, random splits, just on feel).

Total: 80

Mon 187.4 lbs Did not run (flu)

Tue 186.2 lbs Ran 16:55 1.59 miles 10:38 pace

Wed 185.6 lbs Ran 19:17 2.16 miles 8:55 pace

Thu 185.4 lbs Ran 25:59 3.31 miles 7:50 pace (out in 8:15 back in 7:25)

Fri 185.2 lbs Ran 28:22 3.31 miles 8:34 pace

Sat 184.0 lbs Ran 1.31 miles WU 1600m in 6:32, 800m in 3:22, 400m in 97s, 400m in 86s Ran 1.31 miles CD

Sun Did not weigh Ran 57:30 5.00 miles 11:30 pace was so slow because it was on the beach, hard to run in sand.

Saturday's 6:32 is the fastest I have ran a 1600m in since I started running again.

Forcerunner - your consistency is really paying off, man. You are making monster progress this year with your workouts. Can't wait to see what you run in the HM in a couple weeks.

Hereford - I know the forecast isn't great, but sometimes going in with a mindset of "low expectations" "nothing-to-lose" can surprise with a big payoff. I wouldn't be surprised to see you run a time you weren't expecting, even with the rain/winds.

pewow - great job in the 800m! Not only in finishing time/place, but your pacing/strategy. Sounds like you ran it perfectly, making all the moves you had to. Keep up the great work.

Oedipus Rexing - sounds like you and Runnersfix are having similar bad patches. Our instinct as competitive athletes is to "try harder" or "push though it" when sometimes what you need is to take pressure off of hitting certain workout times and letting the chips fall where they may. Whatever the case may be, I hope you feel better soon. Just as negativity can quickly snowball in our training, so too can you turn it around and get that momentum gaining back on your side.

Runnersfix - although you still don't sound too upbeat about the way things are going, I think you are doing the right things by trying to mix it up (switch the times you run, alter workouts, relax the pace, etc.). It will come. I am still in favor of you trying some untimed workouts ("on"/"off" fartleks where you just time the overall pace of the run and not the actual segments; "effort" hill repeats of varying distance: 30secs, 45secs, 60secs, etc.; progression runs where again you only time the entire run but keep upping the effort until finished, etc.). I think you are having a hard time grappling with how a timed pace should feel (based on your ability and past race history) versus how hard that is feeling right now. Take away the pace, then. Get back to just having that good feeling, I think Pikachu uses the term "sensation." Let that positivity then snowball so that you regain momentum. So much of training is about momentum. You get that back on your side and your golden. You keep negative momentum on your side and it's hard to work out of.

Perkunas - welcome back! Looks like you and I are pretty similar in stats all around. It will be interesting to follow your training. Staying healthy is the key. :)

lest - great Wednesday workout! Sounds like that off day Monday paid big dividends.

back into it - solid first week of "workouts," especially with the day off and a relatively low mileage day. I tend to go through the same zone of working my way back into "real" workouts. :)

Running again - dude, you are just pouring off the weight, way to go! And congrats on the 1600, especially with the big negative split. You have so much more in you, keep it going! :)

A lot of the weight loss was the flu.

Sorry for not being clear, but I didn't negative split the 1600m. My workout was 1600m, 800m, 400m, 400m for a total of 3200m. The splits on the 1600m were 90, 91, 97,111 :( went out wanting sub 6, but I guess I still havent fully recovered from the flu.

A bit of an up an down week, but overall it was good.

Mon- 7 at 6:58 + swimming

Tue- 7 at 6:56 + 4x strides + swimming

Wed- 2 up, 2x 800 at 2:35 w/2:30 rest, 2 down (5.5 total, bailed workout)

Thur- off + swimming

Fri- 2 up, 1.5 at in 7:20, .75 jog to hill, 8x :30 hill w/jog down recovery, roughly 1.25 down (7 total)

Sat- 9 at 6:12 w/first 7.5 progression (6:44-->5:4x that included 5.5 at 5:55 average) + 2x strides

Sun- 8 at 6:50 + 4x strides

Total: 43.5 in 6 days

I was starting to feel pretty tired/worn down by the end Tuesday for a couple of reasons. First off, my shoes were very worn down and were leaving my legs feeling flat. That with a combination of over 6 weeks without a down week/ two hard swim workouts left me feeling pretty flat/tired by Wednesday. I felt off during the warm up, but figured I would just ease into it and be alright. I was going to do 6-8 by 800 at 5k pace, but after the 2nd one I knew that things were going to get ugly if I continued. I decided to do the smart thing and just jog back and call it a day (I've learned the hard way what happens when you don't back off). I took the next day off and began breaking in my new running shoes, and by the next day I felt fresh and ready to go!

Although I do plan almost all of my out of season training, I run it by my XC coach to see what he thinks. He said that I've got a nice base/good strength, but that I should do a shorter continuous piece (1.5 miles) at a good pace to get used to the type of discomfort I will feel in middle distance racing. I decided to do 1.5 fast on a measured road then some hard hills to push out of my comfort zone while staying composed. The 1.5 went really well (I stayed nice and smooth/could have kept going); I didn't really start to feel any real discomfort until about 2000 in and felt like I could have kicked for another 800 and run around 9:45-50. I ran the hill repeats on moderate hill (4% grade) at around 4:20-30 pace according to garmin. This run definitely gave me confidence that I can run 9:40 for the 3200 and 4:30 for the 1600, although the meet I am running in next week is fairly small and doesn't have a 3200.

The run on Saturday was meant to get a longer run in with some lighter uptempo to flush out the legs/practice running on slightly fatigued legs.

Overall, I am happy with my week. It was nice to get in a slightly lower mileage week and do some faster running. The new running shoes definitely helped get the pop back in my legs. I hope everyone had a great week! Good luck to all of the Spring marathoners/half marathoners who are racing over the next 2 weeks!

Goal: Maintain 50-60~ mpw. Work on speed. Qualify for the state meet in the 2-mile. (10:24)

Next Race: Dual meet on 4/28. (2 mile)

Goal for Race: I think I'll go for the state qualifying time if I feel good. It would be nice to get it out of the way early in the season.

Wk ending 4/12: Opened on 4/7 with a 10:52. Went out in a 33 first 200 behind the other team's top runner, did not feel good, so I shut it down after the first lap. Coasted the rest of the way. Hamstring felt crappy afterwards, but felt better after a day or so. Rust was busted. Two days later did a nice 7.55m progression run going from 9min pace to 6min pace. 7:22 avg. Hammy felt fine. Next day did 8x200 with 200 recovery. 38s on 52s off. Then we did the following, which I found somewhere on these boards:

"A great session if you have a few friends around is "tactical 300s'. Do maybe half a dozen, with long rests. Before each, draw straws or get a friend/coach to nomimate someone as the kicker. The group starts off at a cruise, and at some point the kicker has to make a move, and the others have to respond quickly and stay in touch. Not knowing who it's going to be makes it really fun. Ease off with 50m to go as you have other reps to come after."

That was a lot of fun. On Saturday I ran along power lines, which was a lot of fun.

This Week:

M - 1m WU. 5k easy. Strides.

T - 2.15m WU. 2m race in 10:54. Sat behind the other team's top kid and blew by him with 1000 to go. Then jogged it in to save something for Thursday. Felt easy. 1.5m CD.

W - 1m WU. 2.75m easy. Strides.

T - 2.3m WU, incl strides. 2m race in 10:32, which is a 2 second pr. I once again went out behind the other team's top two. 70 through 400, 2:28 through 800, and 5:10 through the mile (also a pr lol). Too fast for my liking, but I lived. We dropped their #2 runner around halfway, and I took the lead with 1100 to go as we had slowed a lot. He passed me back with 800 to go and I just sat on him. We winded it up over the last lap and I stayed right on his heels. I waited until the last 100 and then proceeded to drop the hammer on him. I don't think I have ever closed so fast in any race. It gives me a lot of confidence to think that I could sprint so well while PRing. Excited to really go for a fast time soon. .8m CD.

F - 3.01m easy in the AM. Then after school, 1m WU. Strides. 6.68m on the power lines again, this time with my team. Then we got free slushes on the way back.

S - 58 minutes through the woods. Started pouring in the middle... I had no idea it was supposed to rain.

S - 1:04:33 through the woods. Crushed the uphills, real lung-buster. >600ft of elevation gain.

Total: ~44.55 low volume week, but with 2 races, so that's fine. School vacation is this week and I have no meets. Should be able to get in a lot of work.

nop200 i'd recommend you try to run a couple 3200s more conservatively/smarter.

just because the leaders go out in 33 or 70 doesn't mean you need to. if you aren't going to run faster than 78s or so, go out in 78 and catch them a few laps in. it's good experience to pace a race correctly, and i guarantee it will be easier to win.

you keep thinking you'll have more opportunities later but the truth it, you never know. so don't waste every opportunity. i understand that if you already feel really bad at 400m, but on the days you feel good, try this out. 10:24 is the qualifier, so why wait? just do it.

my week:

M 10mi kinda moderate effort, too fast probably

T 8.1 w/ 2x(4x300m at 1500 goal pace)

W 9 easy

Th 4/5 double tired again today

F 6 easy

Sa 1500m race, then 2mi shakeout

Su 14 easy long run

total 65 miles

tuesday: first 1500-type workout of the year. goal was just to hit 1500 pace or about 50.0-50.5 per 300m. wore spikes. ran 48-49 for most, average was 49mid. never really got in the groove of goal pace but it wasnt hard hitting 48s so that's good. 60sec rest between intervals with 5min between the two sets.

saturday race: (note: i'm not a 1500 guy.) so, I wasn't sure what to expect for this 1500 because i've only run longer distance races the last few years. my 15;28 5k suggests i could run under 4;10 but i had a feeling that wouldnt be manageable. i have no 400/800 PRs to go off of either. the plan was to run 67-68s and hopefully have something in the tank for the last lap. it was a little warm for the race and i didn't feel good warming up. i was in a heat that i expected to be won in about 4:08 but without much depth. i went out in 68 mid-pack but not in a group, and in the second lap i wasnt sure how fast i was running. in a 5k my 2nd lap is always faster than the first but this wouldnt be the case. split 69 for the second lap running a little too relaxed. tied my 800 PR of 2:17, lol. the 3rd lap slipped by pretty quickly. a couple guys went around me and i didnt really stick to them as i should have. with 500 to go i suddenly realized that the race was nearly over and i wasn't even tired. ran about 67ish pace for the last 500, not quite catching the 2 guys that had gapped me in lap 2-3. the pack i had been running with at 1000m all finished at least 2-3 seconds behind me. i ran 4:17mid, a PR but not very good for me. the goal of this race was just to go out and run and try to learn something. i certainly accomplished that, and next time I know that I need to push more even in the second lap, because my strength is certainly the last ~500m. for my next 1500 i plan to go out in 67s and try not to run any lap slower than 68high. i'm sure i could run 4:12 fairly easily.

Hello everyone!

M 56 6.4

T 60 6.6

W 15 1.8

T 60 6.7 8x200 (35, 36, 33, 32, 32, 34, 32, 32)

F 45 5.2

S 60 8.2 30:00 @ easy tempo (6:39) (very hot)

S 60 7.6

T 5:56/42.5

Easy week for me. Legs feels very good today, even if in the past 7 days I did a race and 2 workouts. Honestly 45 mpw feels great, and I think the 60/65 that I held for ~10 weeks still wore me out a bit. I'm actually considering a weekly day off, when I do 60/65mpw I feel I "just" recovered from the past workout before hitting a new one... but it is also true that maybe I feel good because of those higher mileage weeks. Actually it's quite possible ahah.

Hope everyone had a great week and good luck to the Boston runners!

Hello at all,

am a bit pressed for time, will comment later...

Monday: 9.3 miles (7:15).

Tuesday: 9.3 miles (7:07).

Wednesday: 9.5 miles (7:04) / 4.6 miles with drills, short hill sprints (4 x 50 + 2 x 100) and light weight training after that.

Thursday: 9.4 miles (7:06).

Friday: 18.6 miles with 27k (16.8 miles) progression. Averaged 6:01 for the progression and kept it easy (6:25 - 6:00 miling) till 5k to go. Last 5k were 15:39 (5:02 miling). It was raining all day and I was dreading the run so I was glad to get this one in. Did it in trainers so that 15:39 in those conditions shows I'm getting there.

Saturday: 9.3 miles (7:09); 3.7 miles (7:24) and weights.

Sunday: 12.4 miles (6:57).

86 miles with a solid progression. Main focus was to recover and then put in one more longish controlled effort to not go stale by just sitting on my hands. From now on the training will drop for real, I will just do very light sessions and pretty short. I've done this last week a couple times in previous marathons and feel like I have found a perfect last week taper plan for me to a) recover and b) not get stale. I'm definitely getting excited as I feel like I have a realistic shot at a PR. As this is my first marathon since 2012 where I feel like I did a very good build up (time to say thanks to all your input!) I will try to be aggressive but still smart. It seems like there are two interesting groups (2:16:00 and 2:14:00). I'm really leaning towards 2:16 as the 2:14-group seems to have some guys in there that would like to go more like 66:30ish and I wouldn't like to go out sub 5:05-pace for the first half. I'm rooting for all you guys in Boston! Have a great day out there!! Nothing left to do but race for all of us.

Pikachu

I didn't post last week as i was still recovering from a soleus muscle strain... but after 18 days recovery, i got the all clear from physio to make an easy return and on Saturday & Sunday i did 1.5 miles pain free :) i won't be doing anything special for the next few weeks but now i'm back in action, i can start looking forward to the summer!

stone cutter - nice little track workout. seems like you have good leg speed which will be great for your future training :)

forcerunner - seriously dude that time trial is insane! really looking forward to how you do in the half.

hereford, tortoise, odysseus - best of luck today guys!

pewow - solid 800 race. you smashed your goal time :)

oedipus rexing - maybe the unavailability of your race was a blessing in disguise if you weren't feeling right. nonetheless to me that track session is speedy!

runnersfix - keep the faith man! you're an incredible runner. you'll bounce back from this little blip you're having in no time!

perkunas - welcome back and great to see you're getting back in the swing of things :)

lest - solid workout on Wednesday! best of luck for your race on Friday :)

back into it - awesome session on Wednesday. i like how you're still keeping the moderate paced recoveries in there!

running again - nice metric mile!

KBXC - bad luck on the 800s session but you made up for it with the session on Friday!

nop200 - nice races!

slartzio - swift 200s! and a good tempo despite the conditions :)

pikachu - impressive close to an already quick progression run! you're in amazing shape, all the best on Sunday... can't wait to hear all about it!

Hi Guys,

Had a bit of a bad week, felt a niggle in my right knee muscle which kept me from running my training 50km race on Saturday. Im writing this after reading some of the Boston news which happened earlier today. I couldnt watch as our pathetic electricity provider & government instituted "load shedding" this afternoon. Congrats on all who took part! Hope you ran the races and times you all trained so hard for! Must say it inspired me again after having FOMO and not running from Wednesday. Well done gents you inspire with your awesome running and commentary.

Anyway 40 days till Comrades Ultra Marathon 31/05/2015.

Mon: 8 x 1km hill repeats total 19km

Tue: Morning easy 10.8km at 5:07/km. Afternoon 23.2km at 4:58/km - cut short run due to my knee

Wed: rest

Thur: rest

Fri: rest

Sat: rest

Monday 20/4 I ran 10.1km at 5:05/km felt my knee a bit, just have to nurse it through next 2 weeks then we start to taper.

Year to date 1456km