Running race (Marathon) 3:05:50 42.43 km (4:23 / km) +68m4:21 / km ahr:164 max:178 shoes: Boston Adidas boost
Western Sydney Marathon 2017 Ran the first lap quite quickly but relaxed with 2 other guys and Brendan zoomed off into the distance and passed the start/finish at the end of the 1st lap in 2nd place avg 3:50s. from there, I let the other 2 go, deciding they were a little more keen than me and settles into a slightly slower 4mk pace. The next 2 laps were without incident. Coming over half-way around 1:23:00, i knew i was ahead of schedule and prepared myself for what is normally the weakest part of any race i do - halfway to 3/4. I could feel myself slowing and knew positive splits were on the cards, but felt i could hold on to a good time. The wind was REALLY picking up by this stage and the back straight was a real battle, tucking in behind half-mara runners for any kind of shelter. in the 5th lap i was feeling pretty smashed, but passed a guy moving real slow and was back up into 3rd, and into the last lap, surprising spotted Brendan at one of the turnarounds! He must be having a terrible day as i was slowing considerably! I was catching him quickly, but about 6k from the finish felt a little twinge, then a pretty strong hamstring cramp. Had to stop to stretch, and lost 3rd place. Even walking was triggering more cramp so smashed a gel and 2 cups of powerade... this got me through a couple of kms at 5m/k until another strong cramp stopped me to stretch again (losing 4th place/3rd male). Another gel and another couple of cups and i could "run" again (at 5:30s) when leaning right back on my heels. The headwind was ridiculous for the last 2k and was really lagging, but just jogging it in having given up on a good time or result.
On the plus side, it was nice to be able to stop in the finishing chute for once and give Anne and Oscar a cuddle before waddling across the line around 3:05 in 5th and pretty disappointed.
TrailRunning33:08  5.38 km (6:09 / km) +135m5:28 / km shoes: Kayano Gold
Pre-Raceday run, couldn't resist getting on trails for it. This was mainly a check on whether the tummy bug is completely gone. Answer is no, hr very high and almost pooped myself but might be ok for Saturday.
Really looking forward to getting off my feet next week and spending time on the bike and pool. Think my ankles and knees definately need a break.
Running (strides) 35:54  6.78 km (5:18 / km) +54m5:05 / km shoes: GT2000 WhiteOrange
Had completely forgotten how good this session is for leg recovery. long hip mobilisation, very slow 4k warmup then 16 strides (~20sec on, ~20sec off), trying to get some good running form and full mobility happening. The first 5-10 felt very stiff, like learning to run again, but started gliding well by the end. little twinge on inside R hip near the end which was a tender spot massaging last night. ;)
Strength & Conditioning 20:00 
extra rolling and mobilisation before and stretching after