Saturday 31 December 2011

Lap-tastic Broadness...

2xBroadway by jules_perox at Garmin Connect - Details

So after the trek with the family yesterday the legs were not feeling fresh-but this is what its all about, isn't it? Running on tired legs.

Thought I'd practise the discipline of laps again so did 2x Broadway as that would nigh on bring me back on track to the weekly milage...ish!
I'm meant to get a run in tomorrow!
Yeah, can see that happening!

The rain did come down a little but was drizzly and soon passed. Felt warm enough to drop the hat.
Took the Camelbak and still as pleased and comfortable with it as first time out.

The laps felt okay, very stately steady once or twice but not bored with music today. No radio as it was boring!

Good discipline at the end to add the extra loop on to take me over 17 miles; pleased with that.

Now for NYE madness!

Happy New Year all!

Thursday 29 December 2011

Sarah/ Broadway cut by jules_perox at Garmin Connect - Details

Sarah/ Broadway cut by jules_perox at Garmin Connect - Details

Went out in cold nasty wet blowy weather with new North Face gloves on!
Wasn't actually that cold but hey, they are THE North Face Xmas gloves!

The Boss ran determinedly. She did well, especially up the Newton Road - no walking.
I left her and then ran on to run conservatively the 7 or so miles of the Broadway cut course.

Was listening to Marathontalks latest podcast and enjoying my legs moving when decided to really just run and step out. The more I did the stronger I felt, was great! Was falling into the 7:10 - 7: 25 average. Finished up strong and fast and enjoying it all!

Nightime running not too bad really!

Tuesday 27 December 2011

++Week 9..some of the time..++

Well as the man in the funny hat says...'It's Christmaaaaaaaaaaaaaasssssss!'
Which put paid to a lot of running plans...but not all of them!

The week was a heavy milage week;
R,10, 6, 8,R, 20, 10
What actually happened was;
Monday - Rest day  (getting good at these!)
Tuesday - 9.8...Broadway ext+ This means the usual addition around Bescot and then a further addition of 'round the block' as autistically MrGarmin refused to go over the 10 mile mark! But he did, once I'd, well, you know..!
Wednesday - 7 miles through The Valley. Wanted to go play in the dark with the head torch as the #TNSG runs have been missing lately as we're all busy, er, ahem!
Thursday - Speedwork! I'm getting good at this. Decided that I fancied some RH laps. So knew I had to make up 8 miles and did it as speedwork. 2 lap warm, then 1 fast lap, 1 recovery lap (generous, me!) x4 then excess to make up the milage. I did 11 laps of the .75 route! And strangely LOVED it!
Friday - Rest day..as I was going out on the night..and what a night! Perhaps the 6 mile walk home at just gone mid-night counted as a LSR? No? Thought not...well, how about the 're-hydration' with the beer at the pub? No? Well i don't care, it was a BRILLIANT night! But quite obviously this meant that..
Saturday - ..I was in not much of a fit state! So i didn't. Let's call it a 'Rest' day shall we? Oh good!
Sunday - Christmas Day. I like to get up and run on Xmas day as it is. But then @MrNimby organised a Santa/ Christmas Day Twitter thingy. So fitted two reasons. Anyroad I was up and off with the santa hat on. The beard didn't last! Got back and had to wake everyone up!


So again, not getting worried about seasonal disruptions (sounds like British Rail!) but getting the runs in when I can.
Loved the Santa run, lots of fun and feeling good for getting out on Xmas Day again. Speedwork was another highlight. More the attitude than the results, I actually enjoyed it..I think!

So onwards and upwards with the 22nd now in sight I reckon...

A Monkey? No it's a Camelbak...

LSR Valley end by jules_perox at Garmin Connect - Details

So running the Xmas cobwebs off with the new Ron hill Long sleeve top (excellent, comfortable and warm) and the inaugural outing of the camelbak Octane!
This was outstanding! Can not go on enough about how good this was. Loved it, comfortable and useful.

Met my friendly older bloke running up Sutton Hill again and had a lovely chat. Really genuine gentleman. A pleasure.

The run was steady but felt okay. not fast, but legs felt alright. Stomach was very rough before I went out but soon settled.
I kept eating jelly bellys all the way round and I got on well with those...always plenty in the house!

The run through the Valley at the end is good discipline; having the extra miles that could so easily be cut off. Valley was busy full of families and kids. Was nice.

All in all a good return to serious distance.

Sunday 25 December 2011

Ho ho ho..not slow, slow slow!

Santa Run: Broadway by jules_perox at Garmin Connect - Details

Was up and out usual time this morning.

Only pausing along the way to hiss the kids back to sleep!

Was VERY quiet out, shock there. Saw one man and his little yappy dog an that was bout it! Wished him 'Merry Xmas' on the way past.

Was amazingly warm this morning. Wore my red jacket, red shorts and santa hat. Had to loose the jacket at the end!
Finished run in a t shirt, in December.

Now looking forward to the kids waking up!

Happy Xmas!

Thursday 22 December 2011

Park Life and Laps...

RH Speedwork by jules_perox at Garmin Connect - Details

Blimey!
Well that worked then!

Decided to do some RH laps to make up the 8 miles. Realised that I should really do some speedwork as well.
So plan was couple of laps warm up then lap fast lap slow x4.

Radio on, run round, like the park, no stoopid dogs - what's not to love?
Well the 'Speed' part of the workout actually! Felt like hardwork towards the third and fourth interval but again, I actually kinda, nearly enjoyed it..sort of...if I squinted really hard.

Well I'm enjoying it now; now that its finished!

And it wasn't really that mind numbing actually running laps either.

AND...I got a 6:05av at one point...creeping nearer that sub 6av!

So all good!

Wednesday 21 December 2011

Lo, though I run through the Valley..

Valley by jules_perox at Garmin Connect - Details

Decided that the easy run should be with the newly charged head torch through Sandwell Valley as I've not been in a while.

Was strangely disappointing.
Saw nowt!
No birds, foxes - not even a rat!
Although I reckon there were a few in the layby on the way back, eurgh!

Run wise I failed miserably to hit the planned 8:30 a mile pace as recovery. Unsure why, just didn't happen. Need to work harder and more disciplined at this aspect...running outta ideas.

Anyone?

Tuesday 20 December 2011

++@MarathonTalk RANT!...++

Like many of you I listen to the podcast from @marathontalk (http://www.marathontalk.com)

Love Martin and Tom, great interviews, hilarious Tony's trials..all good.
They have a feature on the program called Rant and Rave. I have previously submitted a 'Rave' to the show. (You can download the featured podcast with it on here... My Rave starts around 29 minutes in)

Anyroad, I've gone and done it again! You know I love to talk running and occasionally I get opinionated - I know, it doesn't happen very often. But I've e-mailed in a 'Rant!' this time.

Thought you may like a look...let me know your opinion in the comment, as long as it's in agreement with mine of course! ;o)



Earlier this month I took delivery of the monthly issue of a well-known national running magazine. I excitedly ripped the plastic covering open to reveal the ‘inspiring’ front cover –NOT!

Yet another prancing, airbrushed, trimmed to perfection, bedecked in the latest sponsored gear MODEL!

Further inspection inside didn’t even reveal his name, merely the Agency from whence the running Adonis came.

Now I know that the zipped-up-mansuit figure covered in road grime, snot and other dubious liquids at the end of a race, may not sell many covers…but at least it’s REAL! Where, pray tell, are these people? I would even go so far as to say that this is a figure that at least we, the readers can relate to. Not this mid step poised, figure of composure currently adorning the cover.

I accept that occasionally we do get ‘real’ athletes like Paula Radcliffe, Jessica Ennis (surprise there!) and their ilk on the front cover. But how about introducing our up and coming athletes? What about the recent Cross Country successes in Slovenia? I’m sure some of those athletes would love the publicity, as well as inspiring a whole next generation of young runners?

I was fortunate to go to New York a few years ago and bought the American issue of a similarly titled (!) running magazine and consequently thought it so good I took out an overseas subscription. Their covers seemed to be rarely (if ever) graced with the presence of modeled beauty. Simply using amazingly inspiring, and achieving, athletes with an equally remarkable story inside.

So come on Editors! Be brave, and slap some half collapsed, mucus ridden no hoper on your front covers for a change – I have some race photos available! I’m sure it’ll help sell your mags…perhaps!

So.
Do you agree? Or do you like the 'beautiful' look selling magazines? Maybe I'm being incredibly naive? Wouldn't be the first time! 

Let me know...

Extensions of the extension of the extension!!!

Broadway ext+ by jules_perox at Garmin Connect - Details

Bit of a faff making this route over 10 but managed it! Mainly thanks tho the double prescence of next doors builders and my ego! Because of course they knew that I was .11 under 10 miles being completed and therefore had to circumnavigate the block! Muppet!

Had a bit lie in this morning by virtue of alarm not ACTUALLY being set. Again with the 'muppet' theme!

Was dry and mild for a change but decided on the hat and 2 layers anyhow.

Started strong but the first half of this route is easier than the second half hill wise, but looking at the stats, seemed I was in a good mood! In a nutshell that was 10 miles at 7:14 pace!!

I think the last few days have not been the most satisfying running wise. Great runs, good company on some of them, but just not really showing progress.

Today did.

Happy.

Monday 19 December 2011

++Week 7 and 8...catch up to date...++

So I'm a bit behind with the weekly summaries and thoughts. So let's do two in one, shall we?
We shall!
It's my blog!

In a nutshell training wise. Week 7 was R, 10, 6, 8, R, 20, 8

Well this week went all to hell! But it also had a lot going for it...
Monday- Rest
Tuesday-  10 well this is just My fave Broadway route extended, so all good.
Wednesday - 6 recovery fine
Thursday - Not happening! Didn't run. But no worries as...
Friday - ...I was running with Rich...except I wasn't! All changed up and no where to go. He couldn't make it. So i came home and ran with the Boss instead at her pace for 3.5 miles. Then ate a load of pizza!
Saturday- Was a double lap trail run with @madlot1. He ran well and did a lap and a bit. Enjoyed it, although it was cold and the laces froze on the Roclites!
Sunday - Race Day! Bedford Half Marathon as reported below.

I regret missing the 20 miler, but to do that and then race Sunday would have been a little 'excessive' to quote another (!) Instead i split the w/e milage as suggested by @JWUltra which in all honesty I'd already thought to do.


So onto Week 8...multiple of 4..must be a resting week - HOORAY! perhaps...

It read as R, 8, 5, 7, R, 14, 6 and amazingly that is EXACTLY what I did as catalogued below!

Highlight of the week being a self-righteous return to speedwork, but in a more creative way- 'Lamp Post Speedwork.' Was good, fast, shorter than minutes and I enjoyed it for a change. I also felt that i achieved more on it. So all good.

However this week coming off the race pace run on Sunday felt very different to the last 'Resting' week. Not as relaxed and not as 'resting' really. I still felt good running, but just a little flat doing it. May be all in me 'ead reckon?!

Week 9 is another build up week and also Christmas week. So keeping with the relaxed training theme I'm going to take it as it comes and run what, and when, I can; but keeping as close to the milage as possible.
I know that Christmas Day will hopefully be a short dressed up run, but as for the long run actually dictated...I think not.

And all of a sudden...Gloucester seems very close!

BRING IT!

Sunday 18 December 2011

Not a lot of fun on the...

Sarah Run by jules_perox at Garmin Connect - Details

So I needed 6 miles shake down run today.

So ran 3 and a bit with Sarah and then did the same again on me own.

Felt very frustrated today doing this. It was cold and I wasn't warming up quickly like I normally do, probably because of the pace. I just didn't have the patience for 12.5 minute miling today.
Plus the SM was with us and he was doing me head in!! Trying to anticipate problems that a 9yr old on a bike doesn't see can be tiring in itself!

I was happier when I could have a run myself, but then the weather turned quite nasty for a while.

Just a bit of a grumpy run.

Saturday 17 December 2011

Park, Dark...no Snarks!

Sutton Park by jules_perox at Garmin Connect - Details

So even with a #TNSG member down @madlot1, Oscar and me still met in a cold freezing raining park at 6am!

Went out with perhaps a little too many clothes on (3 layers in end, hat and gloves) but still felt comfortable.

@madlot1 decided to run the two laps which was good for company. Was very steady in pace today though. Even Oscar was looking a little sluggish (or bored missing his #TNSG dog-mate!?)

Took a diversionary route on the second lap as the state of the woods was so bad on the first. Deeper mud with lots of tripping debris.
The new route turned into quite an epic with lots of open space running was great for a change of scenery.

Long time on feet but all good.

Thursday 15 December 2011

Lamp Post Speedwork...

MrGarmin Details for Lamp Post Speedwork

So I awoke really..no, I mean REALLY not feeling the spdwrk/speedwork session planned for today.
Felt lethargic, ankles sore, tired in body mind and spirit. 'Silly season' is really doing me over at the moment.

So thought, well it's a resting week, just do the run. Then all thoughts of guilt and 'Soft' milage came in me head.
The Running Gods would be upset...

So I did something different - 'Lamp Post Speedwork'

I know there's lots of variations on this session but here's mine.
Run 8 lamp posts HARD! Run 4 lamp posts easy...repeat time EIGHT!
But there are rules!
Only lamp posts that are on your running side of the road count.
You must count off, out loud, the run Hard lamp posts.
You can use your fingers to count off in puffing silence the easy lamp posts!

Now if you run on main roads this isn't too bad a session as the frequency of the new, white lamps is good. But if you're on a side road where the frequency of the older yellow lamps alternates with the other side of the road, it gets interesting!

I enjoyed doing this and did 8 repeats, I was only going to do 4.

I think this sort of session is what I need rather than more traditional intervals relying on time.

Fell all self-righteous for getting me speedwork in now!

Wednesday 14 December 2011

Meet n Greet...

Newton Rd round by jules_perox at Garmin Connect - Details

So only 5 miles to make on this Week 8 (resting). So decided to at least give the legs a gentle run up Pennyhill!

Felt comfortably slow at the start and appreciated it really.
It did seem to speed up as I made an effort going uphill and then the Newton Rd just took me along nicely down hill really.

2oC apparently today. Bit of a frost and hat and gloves but I ended up taking the gloves off as it was.

Saw Nice man on a bike and my running lady friend twice!

Sociable morning really!

Tuesday 13 December 2011

Recovery blow!

Broadway by jules_perox at Garmin Connect - Details

So, recovery run and no traditional 2 day break after a race.
Well lots of new things on this plan so this may as well be tried.

I felt fine!

No tiredness in the legs and it felt like at some points I was going a little too fast for a recovery run really.

Weather was atrocious last night, gale force wind and rain. Wind was still there this morning but no rain which was a relief.

Listened to @marathontalk podcast with Steve Jones...amazing and inspirational.

So a good come back on 'Easy' week.

Sunday 11 December 2011

Bedford Half Marathon 2011

So.
A 'brief' race report?! Ok then, here we go...

I was dropped off by the Boss and the Small Monstrosity at the start as they weren't stopping, they were off for breakfast and shopping!

Having done the race in 2009 I had a good idea of where everything was and quickly found my way to the hall and transferred the number given me generously (shhhh!) by @JWUltra.
It was evident even inside the Hall of two things concerning the race; It was gonna be cool, and it was going to be VERY busy!

Stripped off clothing in degrees to try and acclimatise, which nearly worked to be fair! Handed bag in after a quick and gratefully received Twitter barrage (thanks guys!) and dived in to my pre-race bin bag! Ahhh...so warm! Had a brief run up and down the tennis courts/ car park and then found my way to the start pens.
I didn't want to be buried, but neither was I all out for a stunning PB time so I got fairly far forwards...ish.
Brief walk up to the start line and we were off.

Now I'd made the decision to run this race without MrGarmins help. So no watch to set, no pace to look at, no stride to settle into after the customary, initial 'mad mile.'
The jury is still out on whether or not I like this style of running. I think I'm too autistic for it to be honest! I like to keep an eye on pace, and accumulated time to gauge where I am in the race against what my body is feeling like. But it's always good to try new things, and at least I now know. Certainly don't regret it.

The first few miles were comparatively settled with not too many back markers to pick through. Some dope from Cambridge Tri Club stepped across me around mile 3 so I graciously shoved him in the back to avoid stepping on him...took him DOWN! ;o) (I was walking out to meet family as he was running in. Karma will get ya in the end!HA!)

The run to mile 6 (or was it 10k?) and the clock was okay, a little hilly but not too hard work so I was disappointed to go through the clock in a time of around 47 minutes. I really felt like I was working harder than that.

The miles after that were tough and hilly to around 9 miles. Great long hill at 7 miles that really dragged with a pretty pronounced head wind to add to the work load. But I find that I'm pretty okay with hills. So I was still maintaining pace (I reckoned) and certainly picking people off.

I was running through the field following a young girl from Olney something club. She had beautiful...er...'form.' Yes, that's the word - 'form.' She was bouncing along on her feet...in her tight tights...with great FORM. Yes! The FORM!
But joking aside she seemed to be running at a similar pace to me so I used her as a marker for a few miles.

At mile 9 the ascents stopped and turned into around 2 miles of glorious downhill. This is where I think time was really made up. My legs were feeling good so I did let go and try to gain some time and places down the hill. However the lady from Olney was VERY good at, er, descending - HILLS! Oh dear...
So we kept swapping places for some while, fun as it was.
(Eventually I did pull ahead of her, but only slightly. She really was very  good and relaxed. In the end I finished less than a minute ahead of her. Great running.)

At 11  miles I decided I felt good still so kept on, keeping on and really enjoyed the racing picking people off as I could and felt.

Just after 12 miles a car passed the runners on the 'open' roads. It was 'Team Jules!' I recognised the Boss and the Small Monstrosity who apparently shouted his favorite running encouragement out of the window at me.."Run, fat boy, RUN!"
What a pity I missed this morale strengthening moment as they got past!?

Smiled nicely for the camera at just past 12.5 miles. "
Yes! Thank you 2066. I GOT it!"
I was just trying to be friendly and wave at him. Some people! ;o)

At this point I was really trying to kick for home and it felt good. It's not something I've been conscious of doing for a while with the longer races like the marathon. In those I'm more trying to 'survive' to get home!

Once I rounded the bend for the final drag up the street to the finish I did a final kick again trying to pick the pace up further. There was a moment when I thought I'd misjudged and the finish seemed further away than I remembered, but no! Around the bend past the Church and there was the school, and the blessed finish line.

Bit disappointed to see the timing clock not quite as low as I thought it may have been. But a finishing time of 1:31.48 in 205/ 1523 is not a bad day at the office.

I'm not big on excuses or reasoning away poorer race results but the fact that this is at the end of a 50 mile week, (ie no taper) with a 15 mile trail run in the bag yesterday does nothing but encourage me really.

Loving the Training Plan; loving the running.

Thanks for reading.

Saturday 10 December 2011

Park life...

Sutton Parkx2 by jules_perox at Garmin Connect - Details

Beautiful morning to get back into the park after an absence of too long.

Needed 15 from this to make up the weekends milage. Did a lap and a bit with @madlot1 and then set off on me own.
Enjoyed the lot!

Highlights were definitely hearing an owl hooting in the darkness, very beautiful and also the setting moon. Huge and orange with wisps of clouds over it reflected in the lake below.
Was truly amazing.

Oscar was on form and fighting fit, tearing around everywhere. We only lost him once! Matt was on equally as good form but with less 'tearing' and none of the losing!!. He ran well and enjoyed himself too I reckon.

Now.

If only tomorrow goes as well...

Friday 9 December 2011

Cool in the dark with the Boss

Run with Sarah by jules_perox at Garmin Connect - Details

So. No run with Rich tonight, no teaching so free to run with the Boss.

But she was home late, so ran late and consequently not eaten.

So only did the route with Sarah and no extra and thats my excuse!

Now awaiting pizza, and lots of it.

Oh and it was cold with a beautiful moon over the canal!

Wednesday 7 December 2011

Blowin' cold...

Charlemont Farm by jules_perox at Garmin Connect - Player

Saw on the Met Office web site that it was to be warmer today, 6oC. Compared with yesterday this is nigh on tropical. So I decided that I'd forgo the gloves and hat and just wear the 'Anti-Rain.'

Hmmm...next time I should really take a look at the wind speed! Bleedin 'ell did it blow, and cold!

Can't get the hang of this being a slower, easy run. The legs feel good and I just always feel like lifting them and striding out. So may have to rein it in a bit in coming weeks.
Was pushing some pace today with Sunday in mind. Trying to get the legs and body used to running so much quicker than in quite some time!

Whether this works out for sunday - who knows!

Tuesday 6 December 2011

Where did you get that hat..?

Broadway ext+ by jules_perox at Garmin Connect - Details

First time in a good while that I've ran this route. But when plan says 10 miles, then this is it!

Must be something about Tuesday morning running after a rest day as this flew. Very happy with sub 7:30 all round as was feeling pretty okay. The usual tiredness and fatigue coming round the corner from Bescot didn't really kick in.

Was cold today, first outing for the hat and gloves and needed. Not bitter, about 3oC, but best being comfortable and not heroic!

Met nice man on the bike this morning and he looked wrapped up summat mad already for the winter!

Must be spreading!

Sunday 4 December 2011

++Week Six..miss the sticks..++

So Week 6 is 2nd week of the second block. So a bit of a toughy but more reinforcing what happened last week.

It was R, 8, 6, 8, R, 18, 8

and it went...

Monday rest day was fine-surprise!
Tuesday was my favourite 8 mile loop and although not as fast as last weeks 'record breaker' it still felt good and leg lifting.
Wednesday was an enjoyable easy 6 miler in the dark across the railway line.
Thursday was a running fail! The Small Monstrosity was up during the night and I felt wrecked in the morning so Speedwork was not top of the desirable activities at 5am!
Friday I returned to run with Rich. We ran a decent 8 mile run at a fair pace. Not mega fast but nice to run together again.

Saturday was the re-run of last weeks 18 miler course. I was determined to pick the pace up for this weeks effort.
I also tried using a gel-alternative. After a good bit of discussion on RW Forum I tried some Haribo gummi bears. Mainly as they were in the house and similar in consistency to things like Clif Bloks and jelly babies.
Well they were okay. The quantity enabled me to have them at 4 different points and to take a little walk break of around 50m whilst handling them out the packet etc. which helped to get the Heart rate down, but didn't do much to the overall av pace.
So the pace wasn't really much to write home about but the strength and feeling in the legs was. I felt much stronger this week and seemed to recover better as well.So ups and downs...

Sunday was a Shake Down run of 3.5+5. I ran 3.5 with the Boss which was highly enjoyable at the 13min/mile pace and just what I needed. I then ran RHPark laps to make up the 8 miles I needed. This was also pretty good and by the final laps instead of feeling fatigued I was rocking and rolling along as if I was doing bona-fide interval work!!


However there is a large chasm in my training and running life at the moment...

I have to admit the Saturday morning #TNSG run in the dark through the sticks of the park with the headlamps is sorely missing from the training! I know there are all sorts of reasons for them not taking place; mine included in them. But it does remind you that solitary as The Road To Longevity is..its always good to share.

I hope they soon return.

Speedwork shakedown? Shirley not!?

Shake Down Run 3.5+5 by jules_perox at Garmin Connect - Details

So this was 3.5 with the Boss then 5 miles to make myself today as SM not with us. Boo!

The Boss has really improved and now runs the majority of the way including the first ascent of the Newton Road! Not to be sniffed at!
She's aerobically fitter now as well.
Unfortunately this means that she now talks more and listens less - no change there then!!! LOL!

After I'd left her I decided to do the discipline of RHPark laps on my own. Really enjoyed this. The route is fairly flat, but the change in surface is good and running through the park, traffic free is always nice.
Found myself really picking up the pace towards the end though! Being a little quicker felt good; but not sure its really what the 'Shake Down Run' is for!!

Turned a bit cold and damp whilst out as well, but the over jacket kept me warm...but the 'Day of THE Hat' is getting ominously closer I think!

Saturday 3 December 2011

Haribo Hobbling...

Perry Barr,College,SuttonRd,Broadway by jules_perox at Garmin Connect - Details

So this is exactly the same route as last week. Haven't had chance to compare it yet but it felt better.
Considering I ran last night as well, thats not a bad thing.

Tried out the Haribo instead of the gels today and they seemed to do the trick. May investigate further on that front. Took walking breaks to eat/get sweeties and that felt good.

Weather was mild and not really needing the double long sleeve tops, maybe t-shirt under would have been better, but weren't uncomfortably hot. Kept dry, listened to Zoe Ball on Radio then Marathon Talk podcast so well entertained.

Felt hard work at end but nowt worrying.

Filled water up in Sutton Park and avoided visits from biscuit based confectionery this week!

Friday 2 December 2011

Cooler by degrees

Langley School Run by jules_perox at Garmin Connect - Details

Well after missing running on Thursday morning thanks to a complete 'not feeling it' fail, and the Small Monstrosity being up in the night (how did I used to do THAT!?) I was definitely not up for Speedwork.
So, I left it.
'Cos I can do that.

So when it came round to tonight I was raring to go!

Rich and I set off, wasn't too cold so we were both comfortable in a couple of layers and no gloves/ hat. Ran a slightly different route which was enjoyable and fair bounced along really. None of the hills were super tough, just bounced up really.

A really 'bouncy' run in all!