Coker Park 5000m - 16:37

PB! Felt good working at even pacing for this run. Wasn’t sure how the race was going to play out, but I hit 3k in 10 minutes flat feeling good, and just kept ticking the laps off. Initially my right glute was acting up, I think because of the Fe injection on Wednesday. The stronger than expected wind was disappointing (SSW24/35kph) esp. given how calm it was all day, and it really kicked up in the closing stages. Perfect conditons will happen one day....

Timing: 3:19.6 (3:19.6) / 6:40.5 (3:20.9) / 10:00.7 (3:20.1) / 13:21.2 (3:20.4) /16:37.8 (3:16.6)

Very happy to pull off a PB in these conditions in a solo run, and am hopeful that this is the start of a new era in my racing. I definitely feel a different person to the one that was racing over the summer.

Leadup:

Sun am: 7 @4:44 HR 136 Windy&warm, good to get it done.
Mon am: 10.96 @4:20 HR 150 A little tired, but good run.
Tue am: 5.95 @4:45 HR 132 Nice & easy.
Tue pm: 9 Intervals: 200;400;800;1200;800;400;200 with SR. Felt good & fast today. Short session though.
Wed am: 14.83 @4:17 HR 154 Tough run, backing up from intervals.
Thu am: 9.92 @4:52 HR 129 Wow, low HR. Great conditions.

Story of the week:

Olympic 400 metres champ LaShawn Merritt of the United States has been suspended after testing positive for an anabolic steroid contained in an over-the-counter penis enlargement product. The 23-year-old American, who faces a two-year ban, said: "To know that I've tested positive as a result of a product that I used for personal reasons is extremely difficult to wrap my hands around."

Full story here. Gotta feel a bit sorry for the guy ....