Friday - 8.4km recovery run. I ran the first 15 mins with Rox. It was a little windy and after Thursday's hard workout, I wasn't inclined to push it at all. Average HR 135
Saturday (today) - 35.3km long run. Nice conditions. It only rained very lightly for about 5 mins and the wind was negligible. Again, after a solid week training wise and a hard week at work where the first few days in particular were pretty stressful, I appreciated the opportunity to just run without worrying about time.
As usual, I felt most comfortable running after about 45mins-1 hour and for the next hour. The last 40mins or so were a bit tougher but relative to a hard run or a progression run, pretty easy. 2 hours 40 mins running time (4.32/km pace) to finish the week a touch over 117km. Two speed workouts this week as well so a good week at just the right time.
I'm pretty excited about the Berlin Marathon tomorrow. Haile Gebrselassie v Duncan Kibet, the two fastest marathoners in history on the fastest major marathon course. It should be being streamed on http://universalsports.com/ from 3pm Perth time but if you want to get in the mood before then, check out Haile TV on http://www.scc-events.com/events/berlin_marathon/2009/haile.en.php
Watched the Bulldogs on TV last night. Can't take anything away from the Saints but thought the Bulldogs were fantastic and very unlucky. Not going to complain about the umpiring but thought the free that was given against Brian Lake at the start of the second half was very soft, even if it was stupid by Lake. Gave the Saints momentum at a crucial time in the match. Apart from Riewoldt, I thought Jarrod Harbrow was best on ground.
Found this great Ryan Hall workout on Flotrack. 2 sets of 5 x 800m with a 1 (!!) minute jog recovery between each rep and 4 mins between each set. He runs between 2.11 and 2.17 for each rep and this is at altitude (7700 feet). Very inspiring. Looks like nice weather too - it would be good to get some of that.