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.

5km Easy

http://runkeeper.com/user/adrianmiles/activity/26022645

5.77km
34:05
Avg Pace: 5:54min/km

Legs still haven't recovered from Sunday.

2km recovery

Pain.

23km Long Run

http://runkeeper.com/user/adrianmiles/activity/25805434

2:23:57
Avg Pace: 6:11min/km


A tough run today. Legs felt good at first, but soon felt the 50km's I've done during the week. For some reason I thought it would be good to hit some of the hills over on the Nth Shore (which I guess it is). I got lost in the back of Artarmon somewhere as I had followed the signs on the cycle path which went - Artarmon, Artarmon, Artarmon, Willoughby - WTF? Lots of hills over that way too, did I mention that? Struggle to get through, very humid and was soaked and then had to contend with an hour commute back home because of track work. A hungry and cold trip home. Left at 630 and got home at 1015.

Have logged 74km this week which is huge for me.

5km Slow/Recovery

http://runkeeper.com/user/adrianmiles/activity/25712083

30:13
Avg Pace: 5:59min/km

A tight, heavy jog to hopefully hasten recovery for tomorrows long run. Followed up by a good 20min + of stretching rolling and then epsom salt bath.

14km Run

http://runkeeper.com/user/adrianmiles/activity/25673666

1:19:53
Avg Pace: 5:33min/km

Legs still fatigued, but much better than yesterday. Pleased with the pace as it didn't really feel too difficult, just the legs feeling heavy. Got an enormous blister on the end of my right big toe which looked pretty gruesome. Ice bath afterwards.

9km Run

http://runkeeper.com/user/adrianmiles/activity/25601586

50:52
Avg Pace: 5:32min/km

I've really got to take my easy runs 'easy' getting a 4:22km and averaging 5:32min/km, is fun but not conducive to recovery.