Week 4 - Friday (and back to running!)

Oh what a feeling!!! Yes I feel on top of the world right now.  At Wednesday's Dr check up I was told I could get more running in instead of less, that I have to keep going with my physio exercises, keep dropping the weight, keep stretching and get some more remedial massage.  If I do all of this then he sees no reason why I won't be able to complete my 2 major goals next year (GOR 45km ultra in May, and MM Mara 42.2k in Oct).  I was so excited to hear that instead of being told to do less.
SO, it was drizzling rain in Melbourne this morning and I thought I'd still go out and hoped for 40min.  The last few runs have been 30min in total.  I wanted to take it slower with the pace but get the 40min in my legs.  I ran along the side of a golf course so it was soft ground which is great for the legs with less impact.  Out 20min then turn around was the plan, which I did but I got back to my starting point at 38min and was feeling good.  I thought I had to keep going to get to the 40min but then my mind said that I feel strong so why not push it out to 45min.  No pressure with the pace, just take it easy but get 45min in the legs.  AND...that's what I did! I feel so great!  I had a bit of shin pain which is ok, it's to be expected when coming back from such a long break.  I then was dropped off at the gym instead of riding in as we're travelling 4hrs to see family tonight straight after work.  Once in the gym I hopped on the bike for 30min throwing in a few intervals in there as well, then I did some stretching, physio exercises and went to work.
The other thing is I forgot my fruit salad which was in the fridge at home, but luckily a friend at work gave me some soy milk and I had that for breaky on my rice flakes instead of yogurt.  Wasn't anywhere near as nice as my breaky of late, but it's better than the alternative of grabbing a hot chocolate from the cafe...
YAY what a great start to the weekend...I'm going for my mini-milestone on Sunday which will be riding through the grampians approx 70km up and down those big hills.  Bring it on (as long as the weather holds out for me...nah even if it doesn't I'll be doing something!!).

MORNING:
45min Run 7.31km, avg pace 6.21min/km
Bike at gym 30min
Stretch
Cals burnt: 1031