Da Pool
Well settled into the run one day pool the next routine now. Because I have started running again I have ditched the Sunday “long run” in the pool in favour of a minimum 60 minute hard session.
Today’s was -
5 minute warm up
8 by 5 minutes hard with 1 minute easy recovery
2 minute easy
10 by 45 seconds hard 15 seconds easy
5 minute cool down (shallow end “running” with no floatation belt)
The 45 second on 15 second off set is bloody hard, try it and see, really gets the lactic flowing, if I was doing it on land I would finish double over on the side of the track trying not to vomit. In the pool I just go a little limp for a minute or so before starting my cool down 
The week that was
The comeback is well and truly underway now –
Mon
Pool – 3 sets of 6 by 90 seconds with 30 second recoveries and 2 minutes between sets. 5 minutes warm up/cool down
Tue
Run – W1 R5 for 30 minutes = 4.5 Km running
Wed
Pool – 65 minutes steady
Thurs
Run – W1 R5 for 30 minutes = 4.3 Km running
Fri
Pool – 2 sets of 6 by 2:30 hard with 30 second recovery and 2 minutes between sets. 5 minute warm up/cool down
Sat
Run – W1 R7.5 4 times = 5Km running
Sun
Pool – 8 by 5 minutes hard with 1 minute easy recovery, 2 minute easy, 10 by 45 seconds hard 15 seconds easy, 5 minute warm up/cool down
Total Real Running for the week – 13.8Km
The week that will be
My return to my providential purpose in life shall continue with even more running to come in the following week, can I make it to 15 whole kilometres?
Mon – W1 R7.5 4 times
Tues – Rest day (1st in 9 days) and massage
Wed – W1 R7.5 4 times = 5Km running
Thurs – Pool
Fri – W1 R10 3 times
Sat – Pool
Sun – W1 R10 3 times
Stuff
Here is a snap of my brother and sister before their 10Km on the Gold Coast a few weeks ago, as you can see it was a typically fantastic Gold Coast mid winter morning.
My house smells fantastic at the moment, I have made my Vegetable Tagine for dinner tonight, even if I do say so myself it is so bloody fantastic even a meat eater would be asking for seconds 
And finally, huge congrats and a big hug to Sara who achieved her goal of a sub 60 minute 10km today, the best runs come from spur of the moment decisions.
