24 oct 2013 – unconditionally


thanks to the irritating cough keeping me awake last night, I didn’t surface until 3:15am today. fortunately it’s a rest day for abs AND push-ups. so just the 1km intervals needed doing.

but the chesty cough wanted to play a part still. when i was doing the warm-up i could feel my chest tightening, and had some discomfort across the front and back.

i stopped running briefly, took a few deep breaths and then continued without any problem, but the chest did still feel a little tight throughout the intervals, and has continued to do so afterwards.

so after probably a week of hoping it would just ease off and disappear, i’ve got some chesty cough medicine to loosen things up before it becomes anything worse…

hopefully everything will be a lot clearer and looser in time for Tough Mudder on saturday!

03:15 – few dried banana chips.water
03:30 – 1km intervals (see below)
05:00 – 1 x Berocca, 3 x fish oil capsules, 1 x glucosamine tablet, 1 x men’s one-a-day multi-vitamin. protein bar.
05:00 – 2 eggs, bacon, roasted tomato, 2 slices toast. orange juice
05:55 – bus, nap
07:00 – coffee
09:00 – fruit cup
11:00 – multigrain rice crackers and spicy tomato salsa dip
12:00 – walk around central Perth, shoe shopping
12:45 – brocolli and chicken pasta bake. apple & cranberry muffin
13:15 – orange
14:15 – bus, nap
15:45 – toast
18:30 – chicken, chickpea harissa salad
20:30 – glass milk, 3 fish oil capsules, 1 night time multi
11:30 – coughing woke me again (grrrr) mug warm milk
01:00 – back to bed

1km intervals

intervals session 1, week 2 of the sub-60 10km plan from Run Around The World – 6 x 1km intervals at 6:00 per km

with the way my chest is, i have to say i was pleased to be back on 6 minute kms – the extra effort for 5 minute kms might have hurt a little today!

overall i was very very happy with the way the session went, i kept an eye on the watch and adjusted pace whenever it was slipping one way or the other.

i don’t want to use the words “easy” or “comfortable”, but 6 minute kms are definitely something I can do a lot more readily these days, and at times i actually have to keep my speed down!

already i have confidence in being able to achieve between 55 and 57 minutes for a 10km run!!

the stats can be seen here:


Leave a Reply