Getting back on track

Things are looking up! Well my Rotterdam Marathon prospects are looking a lot better than they were 2 weeks back. No problems this week with the hamstring. Overall a solid week of training. Summary is as follows:

Mon 7/3
AM - Rest
PM - 60 mins jog (Grass - barefoot) - 12.2 km's. Followed by 5 x 100 strides

Tues 8/3
AM - 30 mins jog (Grass)
PM - Straights & Curves Session (Grass) - 16:34 - 5 km's.  Worked hard. A little sluggish but happy with time in windy conditions and taking into consideration missed training recently and 39 km long run just 2 days beforehand. Ran session in flats, would've preferred barefoot or spikes. Total - 12 km's - 56:50

Wed 9/3
AM - Rest
PM - 25 km's - 1:51:43 - Tired. Not enough sleep last night. A little sluggish and heart rate higher than desired (average 137)

Thu 10/3
AM - 35 mins jogging - 7.1 km's
PM - Hills 10 x 500 metres (50-60 sec jog recovery). Sluggish session, wrong choice of footwear. Felt flat and tired. Should've worn spikes instead instead of distance flats. Erratic splits, slowed from 98's to 107's. Overall, I'm okay with the session. Had a tough week of training off limited base due to injury. Got the heart rate working high without real stress on the body, so hopefully will benefit in the coming weeks. Total - 10.3 km's.

Fri 11/3
AM - 30 mins jogging - 6 km's (Grass)
PM - 15.1 km's - 73:15 (Grass - barefoot)

Sat 12/3
AM - Rest
PM - 6 km's jogging - 29 mins (Grass - barefoot)

Sun 13/3
AM - Goal marathon pace - 30 km's - 1:52:46. Solid effort. Had to work but really happy with effort & outcome considering missed training and heat / humidity. Back sore afterwards. Good consistent splits. Average H/R 158. Peak 167. Warm & humid conditions - 22-23 degrees / 80-85% humidity. All up 33 km's including warm up and warm down.

All up 132.7 km's / 10:03 hrs for the week.