12km Aerobic Base Run

http://connect.garmin.com/activity/237629419

Distance:	12.01 km
Time:	58:38
Avg Pace:	4:53 min/km
Elevation Gain:	339 m

First run out at the Colo River. About a 20min drive from home, but am able to run on a dirt road with a fair bit of up and downs without being stupidly steep. Nice place to run apart from the fear of snakes and the shock of a few kangaroos bounding around - 3 greys, 3 black tailed wallabies (?) 1 brush turkey, 1 rooster and 1 barking labrador which was behind a fence thankfully.

Longest run lately and foot is feeling fine, a little achey yesterday afternoon. Actually felt reasonably comfortable for the most part today which is nice - probably because its a morning run and its not too hot.

38km for the week.

Instagrammed beginning of road

25min Recovery Pace Run

http://connect.garmin.com/activity/237302807

Distance:	4.43 km
Time:	25:01
Avg Pace:	5:39 min/km
Elevation Gain:	36 m

Super easy. Tight calves.

8km Aerobic Base Run

http://connect.garmin.com/activity/237129619

Distance:	8.01 km
Time:	41:54
Avg Pace:	5:14 min/km
Elevation Gain:	124 m

Feeling somewhat better, but that's because I'm running a heap slower. Not sure how conservative I need to be at the moment. Foot is feeling pretty close to normal and its now been around 9 weeks since initial presentation. If I can keep the pace slow (which I don't have much of a choice with) then I'm thinking I could up the volume a bit faster.

Ran in Wright socks - decided I don't really like them as I can feel my feet slipping around. Like the fit of the 1600's better, calves tight. Want to get up to Colo and try the trail there.

8km Aerobic Base Run

http://connect.garmin.com/activity/236603789

Distance:	8.02 km
Time:	40:00
Avg Pace:	4:59 min/km
Elevation Gain:	103 m

Still warm at about 26 degrees even at 6pm. One day I hope I wake up and feel like I have some fitness. Wore the new NB MRC1600 flats. I like them, but are unsuitable for the gravel as stones keep getting stuck in them. Super light and firm. Will have to try and rotate shoes around a bit more than I have in the past.

6km Aerobic Base Run

http://connect.garmin.com/activity/236300825

Distance:	6.19 km
Time:	31:03
Avg Pace:	5:01 min/km
Elevation Gain:	65 m

Still feeling fat and very unfit.

8km Aerobic Base Run

http://connect.garmin.com/activity/235390874

Distance:	8.07 km
Time:	39:42
Avg Pace:	4:55 min/km
Elevation Gain:	90 m

Volunteered to man an aid station at the SMC races in Wetherill Park this morning, so after that was all done had a run around a part of the course. Again am finding myself running harder than I should be with a couple of 4:35 splits. Need to use the HR monitor.

6km Aerobic Base Run

http://connect.garmin.com/activity/234760136

Distance:	6.03 km
Time:	31:57
Avg Pace:	5:18 min/km
Elevation Gain:	134 m

Have upped the 'program' from a 25min run to a 30min run (ended up with 32min). Foot felt good, couple of 4:40 km's, an 800m uphill section that got the HR up. Ran on the dirt rd in the national park.