Dark was the night

Wed: No running just too busy

Thurs:
am - 45 min easy (a little surprised given the day off Wed but the legs were tired from the start)
pm - 1 hr 30 min (legs felt better in the evening but still running tired)

Fri:
60 min easy followed with 6 strides 100-150m

Sat:
am: 2k warm up/warm down, 8k tempo in centennial (@3.33 pace). I was hoping to hit 3.30 pace but hit 3.33 pace at the start and couldn't go any quicker. With my current 10k form I should have no issue with 3.30 pace...

pm: 30 min easy, with 5 by 100-150m strides. Leg felt much better

Sun:
Out early and for the first 30 mins I was avg'ing a touch over 5m/k, then bumped in Easy Tiger and the pace dropped down to 4.30 when I started to run with Thurston. Sean arrived and ran with the squad and felt good running at 4.30 (chatted to Sean about the Novice and Open 10k out Scarborough). At 7.30am hooked with Conor and Big Bear as planned for the remainder of my long run. We literally ran into a downpour but it nice now and again to run in difficult conditions. Ended up running a touch over 30k in 2.24 @ 4.47 pace.....happy to get throu' the long run as I'd very little sleep the night before, Cara was keen to get up at 3am to watch Liverpool smash West Ham!
Picked up the 'Dark was the night' compilation, some cracking new tunes from the National, Bon Iver, Anthony & the Johnsons and Arcade Fire..