26 Jan - 1 Feb: Norovirus

I've been sick as a dog for most of the weekend, so I've missed two runs this week.  On the plus side, it's done wonders for my weight loss!  Hopefully I'll be back to regularly scheduled running tomorrow.

Here's my assessment of the week:

• Although I was down to under 72kg this morning it won't be permanent.  I've been relatively restrained in terms of food and only had 7 beers, and although I've missed 21km of running I also missed a few meals.  A moderate 3/5 for weight loss.
• I ran 14km vs my target of 35km, but only due to sickness rather than laziness.  So I won't beat myself up too much - let's say 3/5 for putting in the miles.
• I bought some new running shoes to try and ward off my hip pain, and rested when I got sick.  5/5 for making to the start line.
• Only 2 short easy runs, so 5/5 for peaking for the race.

Overall 16/20.

I have my first interval session scheduled for Thursday this week - 4x400.  I'll be building up to 10x400 the week before the race.  Hal Higdon recommends doing them at mile race pace - based on my current fitness that's about 14kph (sounds fast!).  McMillan recommends 5km pace, or about 13kph.  Costill suggests 13kph for aerobic-anaerobic intervals, or 12kph for aerobic intervals.  I think I'll try 12kph for the first 400m, see how that feels, and step it up if it feels OK.