Acted as the 35 minute pacer which I was pretty pleased about as I didn't fancy trying to race it given the heat, the big week and going out for the last 2 nights. Good crowd from the HuRT squad including Durante, Kanser, Dicky H, TB, Mat Kaley and Timmy L all set off together with Jeremey Horne hitting the front and Tim's Ashby and Cochrane, Dimitry and Darren Moyle also amongst them.
Went through the first 2kms in 3:24 and 6:48, then 3km in 10:21 after the Scribbly Gum hill. Was feeling great at this stage just rolling through comfortably. Durante, the Tims and Kanser were in front and I was in a group with Dicky H, Mat Kaley and TB. Went through 5km in 17:38 - just right as the negative split is about 20 seconds. However, didn't count for the conditions. The heat and humidity was starting to sap people's strength and Richard then TB fell off. We needed 3:23's from 7km onwards and Mat was holding on but was hurt by the hill around 8km. So I was then on my own closing in on the Tims and Kanser. Hit 9km in 31:40 so picked up the pace to make sure I got under 35. Great tempo run in the end and a confidence booster for next week. Good to see Durnate pick up 3rd spot and congrats to Dimitry on a great time in those conditions.
Missed Thursday evening and yesterday's run due to client commitments so only 112km for the week - was hoping for over 120km.
Saturday, February 07, 2009
Thursday, February 05, 2009
HuRTS Mona Fartlek
Smaller crowd on a hot and sunny day. Fast Charlie, Durante, Tucks, Terence, Kaley and Travis were the ones upfront with a bigger crowd further back. Set off in the front and could hear Charlie behind me for the first 2 reps before he held back on the 60's. Turned at the stone monument (100m short of the Gates) quite far ahead and then chased people all the way back. Short of the gates because of the heat and no-one to run against. The speed of the floats were what cost the distance - the fast sections were as quick as normal.
Jogged back over the route afterwards with Durante, Kaley and Tucks for about 10km all up.
After a call from Barbara I've agreed to act as the 35 minute pacer for the Striders 10km on Saturday morning. It's forecast to be 42C on Sat (and 44C on Sunday) so I'm now worrying about whether I can actually run 35 over a hilly course in those conditions...
Jogged back over the route afterwards with Durante, Kaley and Tucks for about 10km all up.
After a call from Barbara I've agreed to act as the 35 minute pacer for the Striders 10km on Saturday morning. It's forecast to be 42C on Sat (and 44C on Sunday) so I'm now worrying about whether I can actually run 35 over a hilly course in those conditions...
Wednesday, February 04, 2009
Easy MLR
Run home but went via Cremorne Point, Mosman, Taronga Zoo and Balmoral to add some kms. 17.5km all up in a very leaisurely 1:24. Slow because of all the steps and hills in Mosman. Not as hot as recently but very humid - my shorts and vest were saturated by the time I got home. Ran in my new AdiStar Salvations - new version of the Controls. Bloody stupid name but they feel great.
Went out this evening to watch Slumdog Millionaire - great film.
Went out this evening to watch Slumdog Millionaire - great film.
Tuesday, February 03, 2009
HuRTS 5min reps
AM: Went to see Carl to chat about program. Will begin core work on Wednesday am's.
Lunch: HuRT Squad 8 x 5mins off 90 seconds rest. Big crowd, just like old times with the likes of Springer, the Judge, Tucks, Fast Charlie, Kanser, Durante, Dicky H, Ray etc all in town. Started very easily at 3:42 average per km but quickly brought that down to 3:30 then from 4 onwards they averaged 3:20's with the last 2 at 3:18 and 3:17. Felt very comfortable all the way through - great session. Big crowd of us sharing the lead upfront but many dropped out after 6 so that I was running with Fast Charlie for the final 2.
PM: Run home. Breathing fine, definitely easier doing this on Tuesdays. 31:15 at Toyota Garage and 59:26 all up. Felt good following the aches and pains subsiding after 2km. Legs started to stiffen up over the final 2km which made the heel a bit sore.
Big news on Six Foot is that Ray has entered! After years of vowing he'd never do it again, he's gone and entered again. It's just like women and childbirth. HuRT squad team now comprises:
Terence, Tucks, Dicky H, Muz, Chris G, Richard G, English Andy, Ray, Less Fast Charlie, Matthew Hook and myself. I reckon we're shoe-in for team winners.
Lunch: HuRT Squad 8 x 5mins off 90 seconds rest. Big crowd, just like old times with the likes of Springer, the Judge, Tucks, Fast Charlie, Kanser, Durante, Dicky H, Ray etc all in town. Started very easily at 3:42 average per km but quickly brought that down to 3:30 then from 4 onwards they averaged 3:20's with the last 2 at 3:18 and 3:17. Felt very comfortable all the way through - great session. Big crowd of us sharing the lead upfront but many dropped out after 6 so that I was running with Fast Charlie for the final 2.
PM: Run home. Breathing fine, definitely easier doing this on Tuesdays. 31:15 at Toyota Garage and 59:26 all up. Felt good following the aches and pains subsiding after 2km. Legs started to stiffen up over the final 2km which made the heel a bit sore.
Big news on Six Foot is that Ray has entered! After years of vowing he'd never do it again, he's gone and entered again. It's just like women and childbirth. HuRT squad team now comprises:
Terence, Tucks, Dicky H, Muz, Chris G, Richard G, English Andy, Ray, Less Fast Charlie, Matthew Hook and myself. I reckon we're shoe-in for team winners.
Monday, February 02, 2009
Supposed Recovery
Usual Monday route with Wildman, Durante, Kanser and Kaley to start with, also picking up Springer for a while on the way back. Hot again (getting bored of reporting this - and it's forecast to get even hotter this week) so easy to start with but then the pace increased on the way back. Durnate blamed this on me but I thought it was Kanser's fault. He's getting far too excited about trying to beat me that he turns every training run into a race.
14.59km in 1:00:36 (4:09's) after averaging over 4:20's for the first half.
14.59km in 1:00:36 (4:09's) after averaging over 4:20's for the first half.
Sunday, February 01, 2009
Mad Dogs and Englishmen
Kirst was swimming this morning so my slot was at 12.30pm - height of the day and 31C. As such, just took it easy with no intentions to speed up over the final 10km - just hoping to survive. Ran the Burnt Bridge Creek, North Head, Tania Park route (27.30km) in 2:04:40 (4:34s). Breathing was fine but struggled in the heat towards the end. Heel sore, have iced and Votarened this evening.
Queenscliff Nippers Champs this morning, Bec was 6th in flags and 3rd in the ocean run/wade. Billy was 6th in flags. Not quite the glory I was hoping for but good nonetheless.
Thoughts for the day:
1. The Brand Power girl has changed - first time in 9 years since we moved to Oz. Times they are a changin'.
2. Dead Poets Society is 20 years old.
Queenscliff Nippers Champs this morning, Bec was 6th in flags and 3rd in the ocean run/wade. Billy was 6th in flags. Not quite the glory I was hoping for but good nonetheless.
Thoughts for the day:
1. The Brand Power girl has changed - first time in 9 years since we moved to Oz. Times they are a changin'.
2. Dead Poets Society is 20 years old.
Saturday, January 31, 2009
Tempo Manly 7.5km
Had a night out in Manly last night and another steaming hot day meant my heart wasn't in this today. Managed 28:04 (3:48s) in the end not puffing too hard but the legs were tired.
Post Script: Congrats to Keith on a fantastic new Australian M50 record in the 3000m this evening - 8:59!
Post Script: Congrats to Keith on a fantastic new Australian M50 record in the 3000m this evening - 8:59!
Friday, January 30, 2009
Easy again
Easy Monday route with Serg, Wildman, Kanser, Ray, MC and Durante in parts. 14.73km in 1:05:20 (4:26s). Hot (again).
Thursday, January 29, 2009
Recovery run
Very easy 10.46km around and about. Felt terrible to start with and was worried about the effects of yesterday but then gradually started to feel better until the end when all was well with the world. 45.54 for 4.23s. Still bloody hot.
Wednesday, January 28, 2009
MLR with marathon stretches
Burnt Bridge Creek, Queenscliff, Shelly, North Head then straight home. Included three 2km marathon pace stretches along Burnt Bridge Creek, Manly Beach and the final 2km of the Striders North Head route. Fast stretches times were 3:29, 3:29, 3:27, 3:27, 3:37, 3:29. Overall 18.52km in 1:17:40 for 4:12 per km.
Went out in the heat of the day (32C) and suffered as a result. Was fine until 10km then really tailed off. Pushed the final 2km fast stretch but it meant I crawled home from Manly (had to walk part way up the hill) and the pace dropped from 4:05 to 4:12 in that final 2km with a couple of 5:XX. Suffered from heat exhaustion at home feeling nauseous and light headed.
Need to do this session more though. The sort of session that makes you hate training.
Went out in the heat of the day (32C) and suffered as a result. Was fine until 10km then really tailed off. Pushed the final 2km fast stretch but it meant I crawled home from Manly (had to walk part way up the hill) and the pace dropped from 4:05 to 4:12 in that final 2km with a couple of 5:XX. Suffered from heat exhaustion at home feeling nauseous and light headed.
Need to do this session more though. The sort of session that makes you hate training.
Tuesday, January 27, 2009
Holiday time
Heel was agony and hugely swollen after the State 5000m so took Friday and Saturday off and took Voltaren. Dread to think of what it will be like after the 10000m. Fine by Sunday so ste off midday from Seal Rocks towards Yagon campsit on an undulating unsealed road. Hit the beach after about 25 minutes and then ran straight along it, into a headwind, until I reached the end. Pretty tough going in softish sand. Elapsed time was 1:05 so turned around and ran home. Tail wind all along the beach and was easily running sub-4's all the way. All up 27.4km in 2:02:40 (4:24's). http://www.gmap-pedometer.com/?r=2518730
Monday, legs were tired so ran to Yagon campsite and back. 19:00 (4:18's) on the way out, 16:10 (3:39's) on the way back pushing the hills and stretching in between.
Tuesday, back in Manly. Hilly 10km route feeling great in 37:22 (20:42 at South Steyne).
Monday, legs were tired so ran to Yagon campsite and back. 19:00 (4:18's) on the way out, 16:10 (3:39's) on the way back pushing the hills and stretching in between.
Tuesday, back in Manly. Hilly 10km route feeling great in 37:22 (20:42 at South Steyne).
Thursday, January 22, 2009
State 5000m - 15:39:07
Rocked up to see myself in the B Race, AthleticsNSW having split the competitors into 4 races. The A race was basically Australian representatives whilst the B Race was recent ex-Australian representatives and some gifted juniors. Plus me. The C race was the people I normally run against.
It was hot. I was sweating just sitting on the train to get out there. Not only that but the wind had picked up and was strong coming around the 200m bend. Having said that, I was protected for most of the way from the wind by tucking behind a good group I was running with and actually found it a bit of a relief to step out into it every now and then to cool down.
Did a bit of a warm up (not that that was necessary) with Ray before nervously heading over the the start line. Saw Keith Bateman, Paul Arthur, the Tiger and others flying around in the C Race and thought what the hell am I doing in the B Race lining up with the likes of the Shepster (see comments of 2 days ago), Nick Cope, Caleb Wegener, Liam Ridings et al, all sub-15 runners. Quick chat with DrJH and Truscott before picking up my lane number (no.13, which about summed it up) and we were on the start line. Waited for what felt like an eternity before we were off. I settled into a comfortable position (last) but at least I was running right on the inside of the track. All I could think of during the first km was that it was typical that the one race Kirst comes to see me run, I'm going to finish last.
Actually felt pretty comfortable for the first km going through in 3:04 so pushed ahead of the small group of 3 I was in to catch the next group which comprised Chamkaur, DrJH and Brad White(?). We were running well as a group - stretching out with the wind then feeling as though I was treading on their heels while tucked in behind going into it. At 2km I was starting to feel as though this race was going on forever, the heat just seemed to sap all bounce from your legs. Then at 2.2km DrJH just stepped off the track. I couldn't believe it! How could he do that? It's almost un-Australian. Then as soon as he did it, I wanted to do it! Really struggled then as I'd lost my game plan and all these negative thoughts were running through my head. It was just like Lane Cove in November when all the boys told me 2 minutes before the race that Durante wasn't showing up! However, just dug in, got to 2.5km and thought, ok, halfway. Just count the number of metres I've run. 3km in 9:22. I got so involved in working out whether I was at 3400m or 3800m that suddenly I realised I only had 3 laps to go. Looked up and we seemed to be getting closer to a few of the runners ahead. Then at 3.8km, or was it 4.2km, don't know, Truscott suddenly seems as though he's only 30m ahead but then he too steps off the track! What's going on? I'll take that as a win I thought.
2 laps to go and people are being chewed off and spat out left right and centre. Caught 3 more over the final 2 laps, including Earl O'Brien (winner of my State 3km race in November) to finish in 15:39. Pleased with the time in the conditions. More pleased just to have completed finishing relatively strongly. Things are on track. Dad's PB remains for another day.
Great to watch the A Race. Steve put in a really gutsy performance to finish 6th in 14:20. I reckon he would have been close to 14:00 in good conditions. Amazing performance by Nipperess to outkick Jeff Hunt for the win (beating the likes of Tim Rowe and Westcott). He's really stepped up. If you look at my post on April 29, 2007, you'll see a picture of me leading Nipper half way through the Novice X-Country (he's the one in the St George red and white singlet on the right). That's how much he's improved.
Good to catch up with Timmy L, Tucks (and Nia!), Flakey and the others afterwards and thanks for the shouts. Timmy should have some splits to input tomorrow.
http://www.nswathletics.org.au/answ/live/
It was hot. I was sweating just sitting on the train to get out there. Not only that but the wind had picked up and was strong coming around the 200m bend. Having said that, I was protected for most of the way from the wind by tucking behind a good group I was running with and actually found it a bit of a relief to step out into it every now and then to cool down.
Did a bit of a warm up (not that that was necessary) with Ray before nervously heading over the the start line. Saw Keith Bateman, Paul Arthur, the Tiger and others flying around in the C Race and thought what the hell am I doing in the B Race lining up with the likes of the Shepster (see comments of 2 days ago), Nick Cope, Caleb Wegener, Liam Ridings et al, all sub-15 runners. Quick chat with DrJH and Truscott before picking up my lane number (no.13, which about summed it up) and we were on the start line. Waited for what felt like an eternity before we were off. I settled into a comfortable position (last) but at least I was running right on the inside of the track. All I could think of during the first km was that it was typical that the one race Kirst comes to see me run, I'm going to finish last.
Actually felt pretty comfortable for the first km going through in 3:04 so pushed ahead of the small group of 3 I was in to catch the next group which comprised Chamkaur, DrJH and Brad White(?). We were running well as a group - stretching out with the wind then feeling as though I was treading on their heels while tucked in behind going into it. At 2km I was starting to feel as though this race was going on forever, the heat just seemed to sap all bounce from your legs. Then at 2.2km DrJH just stepped off the track. I couldn't believe it! How could he do that? It's almost un-Australian. Then as soon as he did it, I wanted to do it! Really struggled then as I'd lost my game plan and all these negative thoughts were running through my head. It was just like Lane Cove in November when all the boys told me 2 minutes before the race that Durante wasn't showing up! However, just dug in, got to 2.5km and thought, ok, halfway. Just count the number of metres I've run. 3km in 9:22. I got so involved in working out whether I was at 3400m or 3800m that suddenly I realised I only had 3 laps to go. Looked up and we seemed to be getting closer to a few of the runners ahead. Then at 3.8km, or was it 4.2km, don't know, Truscott suddenly seems as though he's only 30m ahead but then he too steps off the track! What's going on? I'll take that as a win I thought.
2 laps to go and people are being chewed off and spat out left right and centre. Caught 3 more over the final 2 laps, including Earl O'Brien (winner of my State 3km race in November) to finish in 15:39. Pleased with the time in the conditions. More pleased just to have completed finishing relatively strongly. Things are on track. Dad's PB remains for another day.
Great to watch the A Race. Steve put in a really gutsy performance to finish 6th in 14:20. I reckon he would have been close to 14:00 in good conditions. Amazing performance by Nipperess to outkick Jeff Hunt for the win (beating the likes of Tim Rowe and Westcott). He's really stepped up. If you look at my post on April 29, 2007, you'll see a picture of me leading Nipper half way through the Novice X-Country (he's the one in the St George red and white singlet on the right). That's how much he's improved.
Good to catch up with Timmy L, Tucks (and Nia!), Flakey and the others afterwards and thanks for the shouts. Timmy should have some splits to input tomorrow.
http://www.nswathletics.org.au/answ/live/
Just uploaded the splits. Looks like my km times went 3:05, 3:05; 3:10; 3:12; 3:07
Wednesday, January 21, 2009
Pre-race trot
Very easy 6km with Wildman, MC and Clyde. Hot out there. Bumped into Springer afterwards - another recruit for GCM. He's even booked flights.
Tuesday, January 20, 2009
HuRTS 14 x 3mins
Farm Cove is too busy so 16 of us headed over to Rushcutters to run it around the Oval. For the front group, 3 minutes is almost exactly 2 laps (at 3:20 pace). With the race in 2 days I only ran 8 and with MC at 3:30 (or a nudge under) pace. Felt comfortable. Getting nervous. Hot out there? Not enough water? Got ulcer. Perhaps a sign of peaking? God knows. Not raced in 2 months - can't be good. 3km race was off the back of a good build up. All the negative thoughts are flowing...
Dave Clarke was smashing the reps out today, with Muz and Durante next up running together looking strong.
Anonymous #1 and Anonymous #2, agree. You're right. Should just race it. But I've been through this dilemma a million times before. My problem tends to be I assume I'm going too fast when I don't have a watch and so slow down. Whereas when I wear one and check it, I realise I'm only running 75's or whatever and just dig in and get on with it. Ultimately I'm not really fussed with the time, more interested in who I can beat.
Dave Clarke was smashing the reps out today, with Muz and Durante next up running together looking strong.
Anonymous #1 and Anonymous #2, agree. You're right. Should just race it. But I've been through this dilemma a million times before. My problem tends to be I assume I'm going too fast when I don't have a watch and so slow down. Whereas when I wear one and check it, I realise I'm only running 75's or whatever and just dig in and get on with it. Ultimately I'm not really fussed with the time, more interested in who I can beat.
Monday, January 19, 2009
Easy Monday
Usual Monday route with Durante, MC, the Chairman, Terence and Tucks. Very easy (although there's something about running during a taper where you feel as though you just can't be arsed) running the 14.66km in 1:04:044 (4:22's).
Got my Adidas watch fixed for Thursday night (Garmin is too heavy). Getting excited now. Timmy L has agreed to do the lap counting so I think I'm all sorted. Just need to ease the pain on the heel which is slowly deteriorating.
Got my Adidas watch fixed for Thursday night (Garmin is too heavy). Getting excited now. Timmy L has agreed to do the lap counting so I think I'm all sorted. Just need to ease the pain on the heel which is slowly deteriorating.
Sunday, January 18, 2009
Shortened Sunday
Couldn't get out of bed this morning after Wildman's engagement party last night so headed out at 3pm for 20km easy. Was going to run the usual 10km loops but Manly Beach was packed so headed up to North Head and then retraced my steps but back via Campbell Parade. 20.11km in 1:26:33 (4:18s). Felt really good today after yesterday's rest.
Good chatting to Ben and Tim last night (the latter obviously looking forward to the 5km on Thursday night) and met Sean Williams and his wife for the first time. Durante was batting his eyelids at Sean so I had to have a word and remind him where his loyalties lie. HuRT Squad will shortly be me and Kanser at this rate.
Good chatting to Ben and Tim last night (the latter obviously looking forward to the 5km on Thursday night) and met Sean Williams and his wife for the first time. Durante was batting his eyelids at Sean so I had to have a word and remind him where his loyalties lie. HuRT Squad will shortly be me and Kanser at this rate.
Saturday, January 17, 2009
Easy Friday
Cremorne again with MC, Tim C, Clyde and Muz. 14kms averaging 4:44's. Felt great today but the heel was sore.
Big congrats to Kanser for his 2:41 in Dubai in not ideal conditions. A 5 minute PB plus feeling strong in the last 10km means there's plenty more to come. Hopefully he'll run Gold Coast if the missus allows.
Big congrats to Kanser for his 2:41 in Dubai in not ideal conditions. A 5 minute PB plus feeling strong in the last 10km means there's plenty more to come. Hopefully he'll run Gold Coast if the missus allows.
Thursday, January 15, 2009
HuRTS Pyramid session
Too darn hot. Another couple of degrees hotter than yesterday, although as I write the storm has come in and lightning is striking all around.
With it being so hot, me being pretty jaded and the heel being a bit sore, I decided not to kill myself today. Rolled around the session with Durante and Muz averaging 3:10's (compared to 3:00's last time) feeling pretty comfortable all the way. Put a bit more effort into the final two reps, running a 69 last lap (equivalent of a 62 second 400m) only to be overtaken by a charging stallion in the last 50m. The Chairman was pushing all the reps hard out front, with Dicky H, Terence and Kaley making up the remainder of the first group. Split into 3 groups today even though numbers were down with the heat.
With it being so hot, me being pretty jaded and the heel being a bit sore, I decided not to kill myself today. Rolled around the session with Durante and Muz averaging 3:10's (compared to 3:00's last time) feeling pretty comfortable all the way. Put a bit more effort into the final two reps, running a 69 last lap (equivalent of a 62 second 400m) only to be overtaken by a charging stallion in the last 50m. The Chairman was pushing all the reps hard out front, with Dicky H, Terence and Kaley making up the remainder of the first group. Split into 3 groups today even though numbers were down with the heat.
Wednesday, January 14, 2009
Wednesday MLR
Out with Muz and the Saint for the usual 19km Wednesday route. 1:23:23 (4:33's). Me and Muz were trying to push it along but Ben kept on dragging us back - he really needs to work on his endurance.
Very hot today (30C+) and I was wilting in the sun by the end.
Very hot today (30C+) and I was wilting in the sun by the end.
Tuesday, January 13, 2009
HuRTS Hickson Road
Some sessions just hurt more than others. I think I've settled into a comfortable regime with some of the HuRTS sessions recently. You can't do that with Hickson Rd. Every one of the reps hurts. Event the rests hurt - mental torture at the prospect of the next rep. I suppose it must be doing a load of good in raising the lactate threshold. Does that mean the other sessions are pointless? I guess you have to mix them all up as we'd all break down if we ran Hickson Rd twice a week every week. Great 5km training though. Just worried it may all be a bit too late and that I've not squeezed enough speed sessions in.
We split into two groups again this week - Durante, Muz, Dicky H and myself in the first group with Mike leading others including Terence, Tucks, Tim C, Pete W, Enda and Adam etc in the second. I really wanted to give the session a crack this week but first disappointment was realising that I'd left my adizeros at home so had to run in my heavy trainers. Still, set off at the front on the first rep and tried to make it quick. Groaned with disappointment at the end on looking at the time but they got better with more competition for the following reps. Durante was running strongly again pushing each of them just in front of Muz. After the first one, I tried to nudge the second half of each of the reps after tucking in for the first half. Times went as follows:
3:36; 3:33; 3:28; 3:33; 3:30
Quite a bit of wind on reps 2 and (particularly) 4 which slowed them down. It was hot too which didn't help. Exactly the same average time as for when I last ran this session at the end of October.
Nice jog back catching up with Kanser. Had a bit of a discussion on who is going to win Six Foot. He's convinced Uncle Dave will have it wrapped up but, great runner that he is, I still think it's a specialists event and that Fats will win again provided he's fit. Hope Amanda appreciates my loyalty.
Good luck to Kanser for Friday.
PM: Run home. Felt much better than last week - 59:03 but still feeling as though I was taking it very easy. I'll double up on Tuesdays from now on - Mondays are too close to the long Sunday run and doubling up on Tuesdays means the earlier speed session is more meaningful.
We split into two groups again this week - Durante, Muz, Dicky H and myself in the first group with Mike leading others including Terence, Tucks, Tim C, Pete W, Enda and Adam etc in the second. I really wanted to give the session a crack this week but first disappointment was realising that I'd left my adizeros at home so had to run in my heavy trainers. Still, set off at the front on the first rep and tried to make it quick. Groaned with disappointment at the end on looking at the time but they got better with more competition for the following reps. Durante was running strongly again pushing each of them just in front of Muz. After the first one, I tried to nudge the second half of each of the reps after tucking in for the first half. Times went as follows:
3:36; 3:33; 3:28; 3:33; 3:30
Quite a bit of wind on reps 2 and (particularly) 4 which slowed them down. It was hot too which didn't help. Exactly the same average time as for when I last ran this session at the end of October.
Nice jog back catching up with Kanser. Had a bit of a discussion on who is going to win Six Foot. He's convinced Uncle Dave will have it wrapped up but, great runner that he is, I still think it's a specialists event and that Fats will win again provided he's fit. Hope Amanda appreciates my loyalty.
Good luck to Kanser for Friday.
PM: Run home. Felt much better than last week - 59:03 but still feeling as though I was taking it very easy. I'll double up on Tuesdays from now on - Mondays are too close to the long Sunday run and doubling up on Tuesdays means the earlier speed session is more meaningful.
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