Sunday May 16, 2010

Week 9 Summary

This was week 9 of my 16 week program. My mid-week runs are all over 10km from here on in, and I start hitting some of my longer runs (around 30km).

I think I've been on the verge of getting sick for the last couple of weeks (feeling very tired and run down), and Saturday saw me on the couch in my PJs for most of the day. This might have been the rest I needed, as I managed to run 28km on Sunday without any troubles.

	Mon	Tue	Wed	Thu	Fri	Sat	Sun
Training		10km	strength training	10km	strength training	6km	28km
Therapy	1hr sports massage	Physio (incl some massage)

Long Sunday Run - 28km

Jump to run data from Garmin 405

Today's Sunday run was again my longest to date - 28km. The weather turned it on again and there were lots of people out and about. Check out some of my photos below.

Nutrition:

Breakfast:

porridge with banana, dates, raisins, cranberrys (and a splash of cream)
coffee

During the run:

32oz Endura (about a litre) drinking every 15min or so
2x Powerbar gel (taken at 8km and 16km)

Post-run:

left over dinner (chicken risotto)
couple of litres of water

What I listened to:

IM Talk - Episode 209 including interview with 2x Ultraman champ Jonas Colting
Marathon Talk - Episode 17

Other notes:

After my run I had really achey legs, and sore knees and ankles. I decided to try an ice bath as I haven't really tried this before. We headed over to the beach and I waded in (see pic below). I stood in the ocean for about 10 minutes and when I came out my legs felt completely fresh again (or maybe I had just lost all feeling...)

What I saw: