14km Steady State

http://connect.garmin.com/activity/86922662

1:08:38
Avg Pace: 4:53min/km
Avg HR: 157 (85%)
Max HR: 170 (92%)

Running too hard again. I think I compete with my Garmin. Have logged 50km this week which is the highest in two months. Nice to be back even though have a couple of niggles.

Day eight: 80 pushups

7km Base Run

http://connect.garmin.com/activity/86561018

34:02
Avg Pace: 4:51min/km
Avg HR: 157 (85%)
Max HR: 175 (95%)

Was supposed to be easy but got carried away. Good solid run with no pain in the foot or calf! Hopefully this means a return to 'normal'. Bit of a stitch at about 3.6km, but worked it out. Good stuff. Some good 4:35min splits on this run too which I'm happy with.

Day Seven: 72 push ups

4km Steady State

http://runkeeper.com/user/adrianmiles/activity/33409097

3.97km
Avg Pace: 4:38min/km

Was really just setting out for an easy jog to see how the legs felt. Didn't want to do anymore than 20mins. Just seemed to cruise at that pace, slowed a little last km. Everything is still quite sore (DOMS) from Monday and know the calves need significant loosening as my shins were getting very tight. Otherwise, good to be outside.

Even did a couple of glute strengthening exercises with the band. Really, really need to do regular strength work.

10km Steady State

http://runkeeper.com/user/adrianmiles/activity/29914923

48:18
Avg Pace: 4:49min/km

Solid run at the back end of a cold. Had a two minute pause at the first km to cross the road, so really a 50min run. A bit on the fast side for me as I was floored by the end when it should have been a base run. Wore the Adios.

5km Steady State

http://runkeeper.com/user/adrianmiles/activity/28136685

25:18
Avg Pace: 5:02min/km

2km cool down

Ran in the Piranhas again. They really are probably only suitable for shorter runs. Can feel my muscles tighten up. However they do quicken the stride.

14km Steady State

http://runkeeper.com/user/adrianmiles/activity/26100948

1:11:52
Avg Pace: 5:07min/km

Solid run, but the feet are destroyed. I am going to have to get new shoes so that my toes aren't massacred. Today I actually rubbed my toes and they were bleeding and got another massive blister.

The thing is I keep getting blisters in different spots, this time underneath the left little toe. Last time the end of the big toe. I like running in the lunars - and they certainly have me doing better times - but I need something wider around the toe box. Pretty pleased with the run as my legs are still sore from Sunday. Now I guess they'll be sore from today. Have 5kg's of ice I'm about to jump into. Awesome.

13km Steady State

http://runkeeper.com/user/adrianmiles/activity/24813908

1:04:24
Avg pace: 4:57min/km

Good, solid run. Always nice to be averaging under 5min km's. Used a heat pack on my calves before heading out which made a difference I think. Ran in the Lunaracers without issue.

This week I've gotten my entries in for the Coastal Classic 29km and the Mt Solitary 25km too.