Running long 1:50:52 22.3 km (4:58 / km) +537m4:26 / km ahr:146 max:173 weight:76.3kg shoes: Nike Pegasus Rainbow
James Minto organised a run for the Reid/Industry boys from his house in Weetangera. Ran over there with Marty so 5k before the start. Legs tired but could roll along. Brad, Alan, James, Jacob, Marty and myself in attendance. Alan and Marty set a fair pace from the get-go and I tailed off (with others although I was last) up Mt Painter. Caught back up down the other side and from then on it was a case of measuring my effort. Did this reasonably well just using minimal effort to get up hills not too far back and then catch back up on the downs. The majority road runner boys didn't cope so well with down Black Mountain or the single track over Little Black so didn't have to tail off there. Pleased to have hung with them the whole way and an enjoyable run.
Running warm up/down 18:40 4.13 km (4:31 / km) +7m4:29 / km ahr:139 max:154 shoes: Nike Pegasus Rainbow
Hot morning and run down to park run with Marty and Rob.
Running race 17:57 5.01 km (3:35 / km) +3m3:35 / km ahr:169 max:176 shoes: Lunar Racer4 Blue
I figured if had recovered enough from Thredbo week I was a chance for sub 18 today at park run, especially as Rob coming down so could chase him. Pulled out all stops bringing race shoes. Started out hard with rob and first few ks quick. Told myself just needed to hold pace and I would have a buffer for sub 18 time. 3rd k quick too and started to suffer on the dreaded 4th k. Had been trying not to lose focus on the bends etc. Kept Rob in sight but figured he was tracking for 17.30 which wasn't in my range. Started to suffer on Didhams Close uphill during 4th k but pushed through in hope would recover a bit on downhill. Across the bridge into the 5th k and I knew I was pretty wrecked and started thinking wouldnt make sub 18. Tried to keep form and Rob in sight. Looked at watch with not far to go and had 40s so pushed for the line. 17.56 on the watch and a spew after crossing line. Woohoo! PB and after so many 18.0x LakeG park runs finally under 18.