Avg Pace: 5:13min/km (inc. warm up)
First proper run for a week post-marathon. Few niggly bits, tried to concentrate on form. Felt very weird, laboured rhythm for the first 5k really. Settled into it and ran some reasonable k's. This is the beginning of my base building phase again. Trying to get a good, consistent base of 80-100k a week, plus some strength work, before getting into Pfitzinger's Marathon Program.
World Record in the marathon was broken yesterday. Watched the race and it was phenomenal to see. Sub 3min k's the whole way. I cant even do one km at that pace...