28km Long Run

http://connect.garmin.com/activity/290919594

Distance:	28.01 km
Time:	2:18:22
Avg Pace:	4:56 min/km
Elevation Gain:	510 m

Hilly long run. Realised my legs were pretty dead at 15km. Realised they were completely dead at 26km. Pushed a bit further than I have in quite some time. Left hip flexor tightened up badly at around 26k too. Tough but good run. I also realised how far away and difficult is going to be to get a 3hr marathon.

Weekly Totals:

Running: 89.09km (7:24:07)
Cycling: 13km (33:22)

March Totals:

Running: 382.39km (32:48:13) (5347m elevation gain)
Cycling: (13km) (33:22)

Most volume I've done in a month since I started running. The next biggest was 362km in October 2011, when I suddenly got injured and hardly ran for 2 months after. This month I also did about another 1000m of hills. Have had 8 weeks now of what I would consider a base training phase. Mostly easy running with just a few harder efforts. Now I need to keep this consistency going.

6km Tempo

http://connect.garmin.com/activity/290422761

Distance:	6.01 km
Time:	24:26
Avg Pace:	4:04 min/km
Elevation Gain:	57 m

Undulating road out past runnerstribe HQ. Hard but comfortable until the last km which is slightly uphill. Drove down to get some ice post run, car wouldn't start and ended up being out for 90mins while the NRMA guy came to replace the battery.

Damn fine morning weather wise - would be nice for it to be like this for a while.

8km Recovery

http://connect.garmin.com/activity/290016440

Distance:	8.04 km
Time:	44:01
Avg Pace:	5:28 min/km
Elevation Gain:	136 m

Legs feel niggly and on edge. Damn fine weather.

15km Aerobic Base

http://connect.garmin.com/activity/289648009

Distance:	15.02 km
Time:	1:11:40
Avg Pace:	4:46 min/km
Elevation Gain:	240 m

Moderate effort. Calves tight from running in flats.

10km Aerobic Base

http://connect.garmin.com/activity/289322540

Distance:	10.01 km
Time:	50:16
Avg Pace:	5:01 min/km
Elevation Gain:	122 m

Jisun missed the bus from Richmond to Schofields so drove down to the station. Ran around the Rouse Hill Regional park which has a loop of around 2.5km, with about a mile of dirt, gravel and grass paths. I reckon you could make a 3k loop with 95% off the tarmac. Apparently people can take horses there...

After seeing Collis Birmingham tear up the world xc, I'm half contemplating doing some of the Met West xc races this year. Todays run had that school xc vibe about it.

Took ibuprofen and loaded the toenail with a topical anaesthetic which cost far too much but seems to have helped. Wore some Asics hyperspeeds which I bought last year and are a half size too big, and have a huge toe box. Good for today. Some arch discomfort at points - not sure if its plantar fascia or post tib.

16km Aerobic Base

http://connect.garmin.com/activity/288922006

Distance:	16.02 km
Time:	1:21:59
Avg Pace:	5:07 min/km
Elevation Gain:	209 m

First km felt very stiff and awkward. Wonder if thats to do with not running yesterday? Left big toe is beaten up and making it an uncomfortable run. Tried to get a needle underneath to remove some of the pressure. Right ball of foot felt mostly fine with the Pegasus. Another nice misty morning.

13km Cycle

http://connect.garmin.com/activity/288570100

Distance:	13.02 km
Time:	33:22
Avg Speed:	23.4 km/h
Elevation Gain:	133 m

Back on the bike for a light recovery. Ball of foot pain - hopefully from stepping on a rock yesterday the wrong way and nothing more sinister. Slight achey spot on left shin. Again, hope its nothing more than an ache following a reasonably hard weekend.