Recovery week

Felt surprisingly smashed this week. Quads, backside and core were very tender for most of the week. It made me realise that for a good sixfoot (and probably more generally) it is worth doing some core work. Had a good chat to Richard at work and he reckons it is really benificial for your running form late in an endurance race when fatigue is setting in. He reckons 2 x 20 min sessions is all I would need.

I am trying to be smart with the post sixfoot recovery and took it quite easy this week:

Tues: easy 8k with inhisshadow in 47:15 @ 5:41 (147)

Thurs: moderate 5k around pyrmont in 25:43 @ 4:59 (157)

Sat: 20k in 1:49 @ 5:20 (159). I ducked out when cheeseburger went to bed. It was the middle of the day and very hot. I did the Shelley Beach, Manly golf course loop x 2. After last weekend, it was good to stay on the flats. As can be seen from the 5k splits, sixfoot faigue and the heat hit me at about the 5k mark. Splits were done in 25:17 (152), 27:07 (159), 27:23 (159), 27:07 (160).

Today was a rest day. I went down to watch Caty in the freshwater 1.5k oceanswim. If I didn't have Adam I would have entered myself (but quite posibly would have drowned). Made me vow to keep up the swimming post HIM next summer and do a few more of these oceanswims - they seem so much more civilised than a long run in the middle of summer. Caty did realy well finishing in 22:xx.

Back into it this week.