Running
26.5 Km in about 2 hours 48 minutes
Phew, any wonder I had to have a nana nap this afternoon. Met Michelle and Jay Kay in the 1000 steps car park, then jumped in Jay’s car and headed up to Sherbroke. Thank god JK was there because Michelle and I have very little sense of direction 
We hit the trails for a good 14Kms or so before heading back to were Jay’s car was parked. Our first loop was about 6Kms and took us back to the car park for a quick check of the map before heading out for the next loop. There were some Uber Fit runners having a BBQ breakfast after finishing their long run, one of whom was Magnus Michelson who had given us our most enthusiastic “Good Morning” of the day. However we all decided that we didn’t want to run past them 
feeling a little sheepish about ourselves I suppose, anyway, we kinda snuck around the perimeter and kept going.
I will confess there was once section, about a kilometer long where we walked, but it was fecking steep, have a look at the elevation chart on Jay Kay’s blog, it’s last bit before the end. But the way we saw it we were still moving and the heart rates were up all round! It was very damp and slippery and we even saw a Yabby trundling through the undergrowth, leeches were mentioned, we all freaked and just kept moving.
After we left Jay I decided to stick with Michelle as I wanted to do 20Kms today and didn’t fancy going out again this afternoon to make up the difference. Michelle and I did another 6Km loop and then headed down (with great relief) the mountain to were our cars were parked. Though after all the hills even running down hill was slightly painful, it was at this stage the Michelle and I swore we would never run Marondah Dam, that one we will leave to the boys!
Finally we reached the car park having clocked up 26.5 Kms, my longest long run yet, by 500 metres. Possibly not the best jumping from last weeks 17Km to this weeks 26.5, however we kept the pace pretty slow, averaging about 6 minute Kms, with some on the hills even slower.
By the time I got home I was actually looking forward to getting into an ice bath, yes, you read correctly. But thanks to some tips I picked up from the net I have found a way to make them more bearable. Jumping into a bath filled with cold water and a bag of service station ice is just too much. Apparently the water only needs to be about 12 degrees to be effective, not icy cold. So I have made a giant ice cube in a 2 litre ice cream container and I also have an old soft drink bottle full of frozen water in the freezer. I jump in the bath with my 2 giant ice cubes and start filling it with cold water, this gives your legs a chance to get used to it, rather than jumping straight into a cold bath. Then I just sit in there with an old copy of Runner’s World until the ice cream container ice cube melts, about 25 minutes. And I can use the soft drink bottle to roll under my feet while I sit in there as well.
So there you go, ice baths made easy, dare I say it was quite relaxing and just what my tired muscles needed.
Weekly Summary
Mon – Back to speed work
370, 500, 800, 800, 500, 370 mtre
With warm up/cool down 8Km
Tue – Rest
Wed – 10Km
Thu – 10Km (and a great night watching racing at Box Hill)
Fri – 10Km
Sat – Rest and 42Km bike ride
Sun – 26.5Km in the hills
Total – 64.5Km
Weighed in at 59.5 Kg today, just a small weight loss and considering I was a bit over indulgent this week I am not complaining. I had a few things stressing me out and what do I do when I am stressed? I eat too much, not to worry, I should try going for a quick walk around the block when someone pisses me off, rather than reaching for the charity choc box, I think the heat was sending me a wee bit troppo 
