OK I'm near enough to half way there. I'm fundraising for Beyond Blue secure donations can be made here.
This weeks training looked like this:
Monday: PT - Front Squats, kettle bell squats, resistance band sleigh runs, partnered resistance band side steps; stretching & foam rolling.
Tuesday: Run 1 - PM 10km outdoor - warm up 1km excluded from the 10km, run 5km as fast as possible then 5km at normal pace: 52mins 11 sec - 23.09 first half
+ Usual shoulder & glute activation work + core, chest & back
Wednesday: PM usual glute activation work; core
Thursday: Run 2 - AM 10km reverese of run 1 without the warm up: 54mins 59sec - 25.29 second half. Urrrg.
PM PT - Front squats & goblet squats then an 8 minute AMRAP (as many reps as possible in 8 minutes) of Medicine ball slams, seated jump squats & steps.
Saturday: Run 3 - AM 16kms 94 mins 28 seconds
This week the 2 shorter runs SUCKED!!! I think 10km is my new nemesis. I spent most of Monday & Tuesday psyching myself out about Tuesday nights run, although once I started it was OK as I knew the second half would be cruisy. I wasn't as stressed about the second run prior but it was bloody awful doing it & I was slower!!!
Oh well. The long run was good. At the 10.5km mark along the trail were 2 big Maori guys walking along who gave me big grins, 2 thumbs up & yelled out words of encouragement. WOW. I think I grinned the rest of the way home. Thank you guys - you made my run :-)