Update!

Well I have had a really great two week recovery! I have spent the time resting, sleeping in and doing lots of relaxed easy runs. It has been so nice to just run for the love of it and not worry about time, hills, reps, splits etc! The legs have felt really good and thankfully no niggles or injuries to report ( touch wood!). I did not bother to blog because it would have been pretty boring reading " another easy run...". I am going back to training next week and am really looking forward to getting stuck back into it and aim for the Central Coast half and ultimately 6ft track in March. I have spent a fair bit of time in the gym on the fitball and really working hard to get really strong in the core and butt/legs. I am hoping that will help me with all those long hard hills come march :-)
Past 7 days: 61km
Month: 263km
Year: 2448km

Saturday 30th September

Today: 12km
Week: 45km
Month: 263km
Year: 2448km

This morning was the CR 5km challenge. The legs were feeling really good and I was not sure if I should try to race it or just have a relaxed run. I am wanting to run the 10km next week so opted to run with the 28min group. As we lined up I notice Ellie was also running 28min group. Now seeing I train twice a week with Ellie I was pretty sure that she could do under 26mins. I asked her what she wanted to do and under 26mins was the goal. so I decided to run with her and encourage her to get in under the time. Now I am not a good pacer and so I kept a close eye on our pace, which was pretty even. We hovered around the 5:05 pace and I kept encouring Ellie that if she could try and maintain what she was doing she would easily come in under 26mins. I probably drove her crazy but she was running like a champ and did not have a lot of breath to tell me to shut up! I was so impressed she really dug in and worked really hard.... with no complaints! Far more graceful than me!! We got to 2km to go and I told her this was just 7 laps of Mckay oal which she has done a heap of times! She picked it up and crossed the line in 25:39! It was so much fun to run with her and share the PB!!! I have no doubt Miss Ellie will improve a heap in the next few months.... it is amazing what happens when you know you can do it!!
Splits: 5:05, 5:00, 5:07, 4:59, 5:10, 16sec (72m) Average 5:03/km

Well done Ellie!!! Then we got to cheer the faster guys home..... which included Ray flying home for a 20:30!!! Thats about a 1min 30sec pb!! He ran so well and is improving evry week!! It is so much fun watching him run and improve! I am so proud of him!!! But I will let him describe his run :-) A huge thanks to Blue Dog for pacing him.... after a 4hour training run the day before- the effort is soooo appreciated!!!