Last day of the year and something positive to report. I did my programmed 50 min run this morning, exactly the same circuit as last Friday. Last Friday's time was 57:49 for the 11.3K. Today's time was 51:49. This is not a PB for this course but the I am pretty pleased with the improvement from last week.
I have been finding the combination of speed work and long runs is hard going. In training for the 2004 Gold Coast and Sydney Marathons I didn't include any speed work at all but was doing better times on the circuits I run from home. Then again I wasn't able to run a sub 20 5K either - this I have achieved since doing speed training. I am hoping that by the Canberra Marathon I will see the fruits of the speed work/long run combination in improved times over the long distances. I am not setting Canberra as a goal for big time improvements because of my intention to do the Ultra but the 2005 Gold Coast Marathon is the race where I will be looking for the big reduction from 2004's 3:22. Is sub 3:00 achievable for this almost 53 year old? Ray James did it - but when I see the times he is achieving I reckon I have a lot of work to do.
Bring on 2005. Yahoo!!!!!!!!!!