The 'I just ran 5km, is anything (eek!) possible now?' log

mel.b · 02-08-2015 03:16PM

Overall i'm really happy with how i got on this week.

Monday 27th: nothing...you would have had to be mad to go outside!

Tuesday 28th : 3.5km run + 4.5km walk. This is my route that includes a long steep hill. The last two runs on this route have been hard work. It's still hard work, but i managed a PB by 46sec, i felt so proud of myself. 3.5km, 29:22 Avg pace 8:22 km/min

Wed 29th: 8km walk

Thurs 30th: 4km run + 4km walk. This is a route that has lots of little ups and downs and i found it tough on Thurs. I was intended to take it slow and easy and Cooper made it even slower. For some reason he really acted up during the first 2km which meant i was either dragging him along, trying to pull him away from things he wanted to sniff or trying to stop him from jumping up on me. Then we got caught in the rain - damm met eireann and thier inaacurate radars radars! Fortunatly we were at a tree at the time and stopped to take shelter. The break seemed to do Cooper good as he was better behaved when we restarted. didn't bother to stop the app on my phone while we were stopped so i have 4.12km in 37:22 @ 9:04 km/min.

Fri 31st: 6km walk

Sat 1st Aug: 5km Park run in 36:22 a PB

and then 7km walk

Sun 2nd: 10km walk

I'm starting to stretch more, although not everyday or after every run. It's better than i was doing a few weeks ago so i just need to keep working it into a routine. My right hip especially needs stretching.

Plan for next week

.5km, 5km, 5km

Totals for the week: run: 12.5km. Walk: 47km

mel.b · 09-08-2015 03:35PM

Another good week with another PB

Monday 3rd Aug: 3.52km run, 8:42 min/km, 30:38 total. My normally hilly Monday run. Although not a PB on this route (i think i would have come close if i had an autopause feature for every time Cooper stopped!), the legs felt good and it is starting to feel easier. Finished with a 6km walk, total 9.5km for the day.

Tues 4th: 6km walk

Wed 5th: did anyone do anything on Wed? If so, you have my full admiration...it was hideous here in the West, more like December day.

Thurs 6th: 5km run, 8:37min/km 43:18 total. 3km walk, total 8km

Fri 7th: 7.5km walk

Sat 8th: Ennis Parkrun 5km 35:15 total, 7:03min/km. After last week i didn't know how i was going to go faster this week, even though i really wanted to do another PB! Small crowd of about 25 for the Parkrun and we were soon off. I noticed that i seemed to be closer to a lot of the other runners for longer in the 1st and then i get my first split - 6:44...whoa! Unsurprisingly i paid for that and the second split was 7:13min/km. Theree had been someone on my tail for quite a while and she finally overtook me on a short sharp hill during the 3rd km and ended up finishing about 1min ahead of me. 4th km and i'm really starting to feel tired but i can hear someone else right behind me. For some reason i thought it was this girl who passed me in the first km - she obviously was late for the start and came flying past me, so i kept expecting her to pass me. I resisted the temptation to look back and when we came to the little hill where i was passed in the last lap i fully expected to be overtaken here. But no! I was still infront, hearing that breathing almost in my ear. It was enough to spur me onwards, even though i still expected to be passed at any moment. Still resisting the temptation to look behind me, we make the turn back onto the main track for the final little climb before hitting the final stretch. At the top of the hill, expecting to be overtaken at any second, i pump my arms and legs as much as i can to put a sprint on and i stay infront all the way to the finish line. At the finish i turn and discover that it wasn't this girl at all, but my next door neighbour who i go to the park runs with! Still nice to finish infront of her, but i'm pretty sure she was being nice to me! And like last week where i can't imagine going any faster, somehow next week i'd really love to go to 34:59. I've offered to volunteer either next week or the week after for the parkrun, so it might be two weeks before i get to try. Later went out for a 7.5km walk with Cooper

Sun 8th: 8.5km walk through the woods with Cooper

Totals for the week: Run: 13.5km, Walk:38.5km

Plan for next week: 3.5km, 6km & 5km run.

Firedance · 09-08-2015 06:34PM

well done! great to volunteer too and no harm to take a break every now and then from racing and just take it nice n easy

annapr · 10-08-2015 02:44PM

It's a great boost to your confidence to see your times coming down every week. As you start to increase the amount of running you do, you will see even more progress.

mel.b · 16-08-2015 09:19PM

And another week done

Mon 10th: 3.5km run, 30:24, 8:39 min/km. My usual Monday evening, run up the big hill route. A few seconds faster than last week so happy enough with that. 4.5km walk to finish it off.

Tues 11th:8km walk

Wed 12th: 6km run. 48:28, 8:04min/km. Longest run to date and really happy with this one - it just felt really comfortable and felt like I could keep going. Cooper also really settled down from about km 3 and run really nicely infront of me - makes it so much easier instead of trying to pull him away from things. The other thing I was happy with was my splits as for the first time they were pretty even (for me anyway - 8;28, 8:25, 8;02, 7:58, 8:07, 7:24 - Km's 3 & 4 did have more downhill and I'm not sure I believe km 6 as it didn't feel that fast). 2km to finish off

Thurs 32th: 7.5km walk

Fri 14th: Didn't actually make it out - got caught up in jobs at home after work.

Sat 15th: Ennis Park run - no PB today

If the splits on my phone are to be believed I just ran the first km way to fast for me (6:33) so I really felt it all the way around. Ended up doing it in 36:38 which is over a minute slower than last week. Last week it obviouslyhelped having someone right behind me too as it spurred me on and kept me going, however I think I also remember how much it hurt and I wasn't quite ready to push myself again. Next week I'm volunteering and then I'm on holidays for a few weeks so probably won't get another parkrun in until Oct which is no harm to give myself a little break from it I think. Finished the day with a 8km walk with Cooper.

Sun 16th: 10km walk.

Weekly total:Run 14.5km, Walk: 40km

Plan for next week: 3.5km, 7km, 5km

mel.b · 24-08-2015 09:29PM

I wasn't able to get onto boards properly yesterday to do my weekly update, so here it is, just a little late.

Mon 17th Aug 3.68km run, 30:59, 8:25min/km & 3km walk. I didn't do my normal Monday night hill as as I was getting home I saw a neighbour out walking their dog without any lead. Cooper and this dog DO NOT get along, so to avoid a confrontation as we would have had to pass them, we jumped into the car and headed up to the nature reserve instead.

Tues 18th 7km walk

Wed 19th: 7.22km run, 58:47, 8:08min/km. Longest run to date and I now need to find a longer route as well

Happy with consistency of the splits also (other than first few km, but that's Cooper's fault, not mine!) 8:06, 8:52, 8:31, 7:49, 7:54, 7:49, 7:58, 8:05

Thurs 20th: 9km walk

Fri 21st:8.6km walk

Sat 22nd: I was on Parkrun volunteer duties this morning. Big responsibilites to start & stop the stopwatch

Then headed off with my neighbour for a 5km run. We did some of the parkrun route, but also mixed it up and it was nice to get the variation. The sun was absolutely splitting rocks during our run and less than an hour later the rain was pouring down! We ended up running 5.72km in 40:23, 7:03 min/km. Splits were pretty even again, 6:50, 6:57, 7:02, 7:18, 7:07, 7:04. My pace per minute was only 1 second slower than my parkrun PB a few weeks ago, however it felt much easier today. I don't know if it's because we changed up the route, that I paced it better (didn't go out too fast at the start) or that I'm just getting fitter...probably a combination of all three! Later did a 6km walk with Cooper

Sun 22nd:9km walk

Totals for the week: Run:16.5km, Walk: 42.6km

Plan for this week: 3.5km, 8km & 5km run.

mel.b · 08-09-2015 08:23PM

I missed a week posting and have been travelling for the past 8 days. I'm trying to keep to a schedule as much as possible with a short run, a 5km and the a longer run. I got the shorter two runs done and today did my 8km run in one of the most spectacular cities...Prague! I should get one more run in here as we are here until Friday before heading to Germany. I did 8.35 km in 1:05, avg pace 7:51 min/km.

I tried to upload a few pics but on the ipad & phone and its not cooperating &#55357;&#56852;

mel.b · 19-09-2015 07:04PM

Still travelling, trying to get runs in where i can, and also climbing every possible bell tower, viewing platform etc that i can find!

11th Sept 4.5km in 33:35, avg pace 7:26, in Prague

15th Sept 5km in 38:18, avg pace 7:39, in Nuremberg

17th Sept 5km in 38:40, avg pace 7:38 in Innsbruck. This was meant to be a longer run but it was so hot & windy at 7am and i was way overdressed, i called it quits after the 5km.

19th Sept 9km in 1:09:10' avg pace 7:40. Really happy with splits, were pretty consistent - 7:25, 7:40, 7:36, 7:35, 7:43, 7:43, 7:38, 7:53, 7:47. Also my longest run so far

in Meersburg, lake constance.

All my runs have been alongside rivers/lakes and have been flat, flat, flat...it's going to be a shock to the system when i get home to Ireland later next week!

Firedance · 21-09-2015 08:34AM

very jealous of your running routes there Mel

mel.b · 03-10-2015 09:43PM

Woohooo, first 10k down today at the GalwayBay 10k event ��. Since my last post i've found it hard to get back into a routine niw i'm home again (but still on holidays!) and as a result had only done one 3.5km run since the 19th, so wasn't sure how i'd get on.

I decided to get up extra early this morning to give myself more time to drive to Galway in case it was foggy like the past few mornings. After a breakfast a wholegrain toast & vegemite and a bowl of crunchy nut porridge, i hit the road. Fortunatley it was clear so made good time to Galway, arriving around 8am to pick up my number. I'm not overally familiar with Galway so i parked where i knew - the multistory near the station...oh my, parking in Galway is expensive �� my mum just told me that meant i had to run faster ��.

After a toilet stop at Mcdonalds i headed down the start area. The over 4.30 marathon runners were already out and going so i watched & encouraged them on for a bit and then the official start to the marathon. After another quick toilet stop and a warm up, it was time to head to Nemo's Pier for the start.

Km 1: i tried to keep running as straight as possible and not weave in & out. I felt like i was going slowly but the first split was just under 7:00min/km so delighted with that.

Km 2: really enjoying having similiar paced runners around me. The park run i do is small so i'm by myself and near the end. Today, with so many people around me i didn't feel so slow. Split was faster than the previous and still feeling like i was going slower than that, so happy days.

Km 3: Somewhere between km 2 & 3 the fastest runners of the 10k had doubled back and went past me with only a couple of k's to go! I couldn't believe it, i had only done 2.5 and they were almost finished! I'm liking the Elverys motivational quotes along the way and the keep me going when i start to think 10k is a long way.

Km 4: some small undulations in the road now which were appreciated. Somewhere around here i picked up a bottle of water and carried it with me until km 9. I think i only had 3-4 tiny mouthfuls though - i'm not used used to drinking on my runs.

Km 5: halfway point, small incline and into a great surface near the gold course. Still feeling ok and splits seem to be good.

Km 6: feeling like i'm going to get a cramp in my calf but thankfully it passes. Thought i could see the finish line but discover a coupke of k's later it was just a white van ��

Km 7: tightness in my calf passes, but i'm starting to feel tired, push myself to keep going and not stop to walk. A lot of people around me and walking then running a bit, but i keep running. I see a guy in a bear costume running the marathon, looking like he was flying. Tell myself if he can run in that, i can keep going.

Km 8: my socks are starting to annoy me on the seams...must invest in some good running ones, getting closer now, know i can finish without stoppping.

Km 9: down & around pier and then into the home stretch. Manage to pick up the pace for the last 100m or so and then i've done it. Chip time of 1hr 12min, 25sec, so i was really happy with that, avg pace of 7:07 so really happy with that ��

Felt very wrecked after it though, not immediately but within 30min -1hr. Much more so than when i had done the 9km a few weeks ago, but that was a lot slower. It also seemed to play havoc with me bowels afterwards (sorry, TMI &#55357;&#56883;&#55357;&#56861;). Not sure if this is normal, or maybe because of the milk i had with my porridge in the morning.

Below are my splits but they are from my phone app which has me at 1hr 11min 37 sec for the 10km
6:51, 6:46, 6:58, 7:07, 6:57, 7:07, 7:17, 7:25, 7:26, 7:23. I'm pretty happy with these, but it's obvious i need to keep working on my fitness and endurance.

So, where to now? Fitness and endurance are what i want to focus on, not worried about speed. How should i structure my weeks? Currently i'm running 3days a week - what's the best way to add in another day as well? Should i be looking at one long run - how long? And three shorter ones, say a short one of 3-4km and then a couple of longer 5-6km ones? Or something different?

FIFA2004 · 04-10-2015 03:40AM

Congratulations on the 10km!!!! Great time!

annapr · 04-10-2015 08:04AM

Well done on the 10k! You're making great progress.

There are lots of good plans out there. Sometimes it's helpful to target a race, e.g. another 10k in 10-12 weeks and work towards that. Halhigdon.com has lots of plans to build up to various distances... From novice to advanced. The novice ones are easy to follow and quite flexible (you decide how many days a week you run). If you follow a plan like that, you will be amazed how your race times come down.

Also, there's the famous "Clearlier Plan" -- developed for last year's marathon novices as a 'restart' plan after the marathon. It focuses on gradually building up time running -- starting with 30 mins, for example, building up to 55. It includes a 'long' run at the weekend and a midweek 'session' with fun stuff like intervals. The variety keeps you fresh and learning all the time. I'll see if I can find the link for you.

annapr · 04-10-2015 08:10AM

Here's a link to the Clearlier Plan, not sure it will work because I'm on the phone. You can find lots of info on it if you search the 'DCM graduate' 2014 thread.

https://docs.google.com/spreadsheet/lv?key=0Ar6olCTLXB5ndFcta1g0aGVhZmtRczdEWkZwV0VmTWc&f=true&noheader=false&gid=1

Firedance · 04-10-2015 09:02PM

annapr wrote: »

Here's a link to the Clearlier Plan, not sure it will work because I'm on the phone. You can find lots of info on it if you search the 'DCM graduate' 2014 thread.

https://docs.google.com/spreadsheet/lv?key=0Ar6olCTLXB5ndFcta1g0aGVhZmtRczdEWkZwV0VmTWc&f=true&noheader=false&gid=1

Really well done on your race!!!

that is a super plan but clearier told me it was created for people who had just come off a marathon training cycle so if you are going to follow it maybe do the lowest mileage and you don't run all the days either. I think I'd be more inclined to do a hal higdon plan or something similar. The basic rule for increasing your miles is no more than 10% extra per week so if you're adding an extra day, reduce the miles on the other days initially so your overall mileage isn't more than 10%. Use the same rule with your daily runs and remember to keep the easy days easy and the hard days hard

As anna said, find another race and use that as your focus.

look forward to seeing your progress as the weeks and months go on

mel.b · 05-10-2015 01:13PM

Thanks Annapr and Firedance

I had a look at the clearlier plan and it's way too advanced for me at the moment. I also think the HH Intermediate plan is also too advanced for where I'm at currently. I did some googling and managed to find this plan from Women's Health

http://www.womenshealthmag.com/sites/womenshealthmag.com/files/pdfs/intermediate-10K-plan.pdf

What do you think of that? I think it's much more realistic of where I'm at at the moment. It's only 7 weeks long but I could double up on some of the weeks. I'll have to try and play around with the days a little as I'd like to keep supporting my local park run on a Saturday and there is a running group that go out on a Tues evening so if I could start to join them that would be great and it would also help me meet new people.

Now to just find another event to target

Firedance · 05-10-2015 02:35PM

mel.b wrote: »

Thanks Annapr and Firedance I had a look at the clearlier plan and it's way too advanced for me at the moment. I also think the HH Intermediate plan is also too advanced for where I'm at currently. I did some googling and managed to find this plan from Women's Health

http://www.womenshealthmag.com/sites/womenshealthmag.com/files/pdfs/intermediate-10K-plan.pdf

What do you think of that? I think it's much more realistic of where I'm at at the moment. It's only 7 weeks long but I could double up on some of the weeks. I'll have to try and play around with the days a little as I'd like to keep supporting my local park run on a Saturday and there is a running group that go out on a Tues evening so if I could start to join them that would be great and it would also help me meet new people.

Now to just find another event to target

it looks good mel although just to say I have zero coaching experience but I think it its nice & simple, it includes some speed training and has you running 4 days a week. If you have time on one or more of the other days you could include some basic strength exercises, there are a couple of routines used by a lot of people on here & will supplement your running.

Myrtl: https://www.youtube.com/watch?v=2GLrKr54yA0
30 day challenge http://athletictimemachine.com/2014/08/30/starting-the-kinetic-revolution-30-day-challenge/

mel.b · 07-10-2015 07:32PM

I did a 5km easy run on Monday, getting back into my routine of taking on the big hill. As part of the 5km I did a PB for the first 3.5km, up the hill to my turn around point so I was delighted with that. The other 1.5km were downhill so that was nice and easy

Tonight I had my first go at doing intervals. The plan says 2 x 1mile @ 10k pace. Other than the 10k on the weekend I really have no idea what my 10k pace is. My average pace for that was 11:28 mins/mile, but I started out faster and gradually got slower as the race progressed. So I just tried to run faster than the warm up, but at a pace I thought I'd be able maintain. The first mile I did in 12:02 and the second in 11:30. The second was better than the first because I was running with Cooper and he always runs better when he's running towards home! The first mile I was doing a lot of pulling him along and also trying to get him to stop jumping, whereas for the second mile he was almost perfect running out in front of me. Should I keep aiming for this pace (around 11:30 min/mile) or a bit faster when I do the next lot of 1 mile intervals?

In total I did 8km tonight - 2km walk, 3.2km with the intervals, 1km each for warm up/cool down and around 800m between interal 1 - 2 and also 2 - cooldown.

aquinn · 08-10-2015 01:51PM

A 10km, well done to you. Great to see improvement and keenness to continue. That's super.
When I was looking for my first plan I'd entered the Great Ireland Run and on their site you can enter a target race or date, on schedule or create your own. Tell them how many days a week you run and what you are running at the moment. It turned out I didn't have enough time to actually train for the race but I found it a nice simple plan and you can enter in all your sessions so good motivation. Maybe worth a look?

http://www.greatrun.org/training

mel.b · 12-10-2015 08:59PM

Back into a routine now, first time with 4 runs in the week and my first back to back runs also last week.

Mon: 5km as above

Tues 6th: walking Cooper, not sure of distance as my phone is in for repair and I can't remember what we did.

Wed 7th: Intervals as above, 6km in total inc warm up & cool down

Thurs 8th: 6km walk with Cooper in the am and a strength / core class in the evening.

Fri 9th: 7km walk with Cooper.

Sat 10th: 5km run

Sun 11th: 5km run

This week I plan to go out with the running group tomorrow night, so that will be about 7km I think. Wed I'll have a go at the intervals again and Thurs is the strength / core class. Sat / Sun I'll aiming for runs again. I know it's not ideal having the two back to back runs and I'd rather space them out, but with the running group on a Tues and the class on a Thurs it's the only way I think. I'm a bit nervous about going out with the group because I'm so slow but I'll give it a go.

Firedance · 13-10-2015 07:57AM

great idea to give the group a go, running with others is a lot of fun and will make the miles tick by faster

Myles Splitz · 13-10-2015 08:03AM

mel.b wrote: »

Thanks Annapr and Firedance I had a look at the clearlier plan and it's way too advanced for me at the moment. I also think the HH Intermediate plan is also too advanced for where I'm at currently. I did some googling and managed to find this plan from Women's Health

http://www.womenshealthmag.com/sites/womenshealthmag.com/files/pdfs/intermediate-10K-plan.pdf

What do you think of that? I think it's much more realistic of where I'm at at the moment. It's only 7 weeks long but I could double up on some of the weeks. I'll have to try and play around with the days a little as I'd like to keep supporting my local park run on a Saturday and there is a running group that go out on a Tues evening so if I could start to join them that would be great and it would also help me meet new people.

Now to just find another event to target

A little late to the party here but hope you don't mind a little input.

In terms of the intervals I think that you would get better bang for your buck by reducing the length and increasing the number of reps. It will allow you to hold form better at pace than trying hard to hold effort over an extended period for a mile.

Something along the lines of this sort of progression over 8 weeks would be beneficial fitting into the plan attached replacing the intervals

10*1 minute @ 5k pace, 90 sec easy jog
6*2 min @ 10k pace, 90 sec jog
8*75 sec @ 5k pace, 90 sec easy jog
5*3 min @ 10k pace, 2 min jog
12*1 min @ 5k pace, 75 sec jog
4*4 min @ 10k pace, 2.30 jog
8*1 min hills hard, 2-3 min jog
3*5 min @ 10k pace, 3 min jog

mel.b · 13-10-2015 07:14PM

Thanks Myles, I'll give the first one a go tomorrow night. I'm just back in from the group run and it was really enjoyable. There were three of us at the same pace which was great. We did 7km in 52:48 so 7:32min/km so I'm happy with that

mel.b · 14-10-2015 07:09PM

So I had a go at week 1 of the intervals posted above by Myles Splitz and it was fun - a nice break from just 'running'. What wasn't so fun was trying to do them with the dog, especially when he either decided to cut in front of me at a slower pace than I was going or when he decided it was now time to try and jump on me. We'll get there eventually :rolleyes:

I actually ended up doing 11 reps as rep 4 and 10 didn't record properly on my phone. So i probably should have done another one, just to have 10 to list below, but what I'd done was enough! They were meant to be done at my 5km pace - my best 5km time is just over 35min so around 7min/km. I ended up doing them a bit faster than this, not sure if that is ok or not - I just did what I felt I could manage. No way i could actually run 5km at that pace though!

1. 6:26 min/km
2. 6:11 min/km
3. 6:03 min/km
4.
5. 6:37 min/km
6. 6:05 min/km
7: 6:17 min/km
8. 5:51 min/km..not sure how that happened - must have been a down hill section :pac::D
9. 5:58 min/km
10.
11. 6:23 min/km

mel.b · 17-10-2015 11:13AM

Back into the Parkrun today and a PB: 33:59:D:D Absolutely delighted with that! I have no idea of splits as I'm using an old phone at the moment and I couldn't get it started so I didn't know how I was going. I felt like I was doing well and got the furtherst ever around the course before being overtaken by the winners so had an idea I was doing ok, so so happy to sneak in under 34min! Myself and my neighbour then joined the parkrun organisers afterwards and got to learn about uploading the results, so will give that a go and help out in the future too. Also brilliant to see the numbers in Ennis increase to 58 today I think. Over the summer there was only 20-30 people so the increase was great.

Ososlo · 17-10-2015 11:21AM

Congratulations!!! Delighted for you!

Firedance · 17-10-2015 12:12PM

Brilliant

well done! and good on you getting involved in helping out too

mel.b · 19-10-2015 05:15PM

A good with last week with a PB and 2 back to back runs as well as going out with the running group for the first time. Not 100% sure on times etc as I'm using an old phone while mine is in for repairs.

Mon: 5 km walk with Cooper
Tues: 7km run in 52:48 with the running group
Wed: Intervals 10 x 1min @ 5km pace with 90sec jog + 1km warm up & cool down
Thurs: 6km walk with Cooper in the am, strength and conditioning class in the evening
Fri: 7km walk with Cooper
Sat: 5km park run in 33:59
Sun: 8km run. Not sure of the time but it was sloooow.

This week the plan has
- 5km run, 6.5km run, intervals and 10km run.

I'll be doing 7km with the group on Tues night, and the intervals the following day. Just need to work out the 10km as on Sunday I'm taking Cooper to our first Canicross event which is a 5km run with him. Saturday I will do the parkrun again. As I'm travelling with a neighbour I won't be able to stay to do another 5. If I take the parkrun nice and easy would it be ok to then do another easy 5km later in the afternoon to make up the 10? Or would it be better instead to tag a few extra km onto the group run tomorrow and then just do the intervals and two 5k's one each on Sat & Sun?

annapr · 19-10-2015 09:28PM

Hey Mel, just catching up here and I see you got great advice from Myles, who is a famous coach around these parts! You can see the effects already of the interval training on your 5k time. Those shorter intervals are really great for building up speed... they were my favourite part of the Clearlier plan.

Regarding your 10k dilemma... I think the point is to try to have a continuous longer distance... At the same time, if you miss one it's not a big deal. Running again after the parkrun should be ok, so long as you're not tempted to overdo the parkrun! Could you do a couple of warmup km instead?

mel.b · 19-10-2015 09:51PM

Thanks annapr

I've decided i'll head out for a couple of km before meeting the running group and will be able to get the 10km in that way. I share lifts into the parkrun with my neighbour, so not ideal for getting the extra km in. I plan on taking the parkrun easy anyway as i have the canicross event on Sunday so want to see how Cooper & i get on at that.

mel.b · 20-10-2015 07:45PM

Yay, got my 10K in tonight

Did the first 3km by myself and then timed it perfectly to meet up with the group just as they were about to head out and do the 7km route. Unfortunately don't have a tme but I think it was a little slower than last week - it didn't feel as hard as last week anyway. The hardest thing was probably the weather - after 2 months of near perfect weather for running it was a bit of a shock to the system to be confronted with darkness and misty rain :eek:

The 'I just ran 5km, is anything (eek!) possible now?' log

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