thanks Nige

hey its a good day
the mighty reds of Wrexham FC didn't lose, could have won , could have lost, but looking more desparate each game ...
Wales rugby WON in France great.
I came home from the Wrexham match, watched the end of the rugby,, go for a run or not, 5 miles would be good.
Hey what about calling Nige, he regularly runs Tues and Thurs getting back into shape
(put Nigel Hetherington into google to find his veteran mile records for Deeside athletics club)
persuaded Nige for a run
I ran to Sychdyn around 2 miles, then a 3 mile run with Nige, then a 2 mile run back home.
-and tea was well deserved.
If you feel down , exhausted , indifferent- go for a run , or if you can't run then try some other physical exercise; you know you'll feel better. Go for It

ICE and SNOW

Tuesday this week 22nd February- out with Buckley runners for interval training , we got to the lane warmed up, one interval, to slippy.
off for a circuit, and a 2.5 k all out- with Rob near the back !.

Tonight a great run
-last night the forecast was snow, coming from the east , not good news as i was to drive to Builth wells today. This morning 0730hrs SNOW, very fine and settling an inch or so on the car. My work colleague arrived, we checked forcast again and set off for the 90 miles to Builth Wells- was it a good idea?. Some drifting snow in parts on A483 after Newtown. Arrived Cae Berris Hotel- Builth -nice setting. The meeting had started , so we had a coffee , good meeting, good lunch, good networking. Let soon after 1400hrs- as we travelled north - all the snow had ... gone from Oswestry , Wrexham North , and the heavy fally in Flintshire this morning had ... disappeared.
So off for a run.
8 miles Buckley-down Liverpool road, under the flyover, up A494 to Mold then up the wylfa hill back to Buckley. in Mold & up hill - head down - & distraction techniques, as i was in between other runners, and felt they would all pass me on the hill. So dedicated the run to many work colleagues over the years and their familes, and a few friends who are lucky to walk never mind run. You can inspire others - by our prayers for you while we run. thinking of you.
It worked tonight.
Excellent run
8 miles
8minute miles
64minutes
excellent- feel good- rehydrated with pint of milk, and fruit smoothy, and bread and fish supper, and sandwiches for tomorrow. Running gives you energy to be organised. , travel

3 runs

15th 16th 17th February - 3 great runs
Tuesday evening 15th- 1kinterval training with Buckley runners- the keen folks did 6x 1k, i managed 5x 1k, ok on the hills full kilometres and a jog back to the Elfed.

Wednesday afternoon a lone hilly 9.5miles, from home past Mold sports centre up Nercwys road, towards Treuddyn ,and turning right up the hills (before Treuddyn /after Nercwys turn) , 1mile or so uphill steep, to a long 2 mile flat quiet lane , cross the Mold- Nercwys-Eryrys road past the Owain Glyndwr pub(again another very steep 200yds) on to Gwernymynydd and down hill home to Mold.

Thursday evening- a 6 mile run with Buckley runners.

Nick Beer 10k- Llandudno Great Orme race

This morning with 400plus others i enjoyed all the wonderful facets of this race.

Seafront start and finish, wonderfully scenic route, refreshing breeze and spray off the see in the final 55m, a comemorative mug for finishers (a nice change from a t shirt) and of course the £4.99 gloves purchased from the Athletes feet stall before the race.
The views of the sea today were fantastic. White water, white foam and spray.
All caused by a wonderful North Wales coast blustery gale.

At least the horizontal driving rain i witnessed while waiting in B&Q before the race had stopped.

The race started on Llandudno prom, the same place as the twin piers start, but facing west. The route then takes an immediate steep incline on Marine drive, around the Orme. The steepness and running jogging uphill was not so bad . But the problem was the WIND! At times difficult to catch my breath, strong wind from the sea or straight into face, then once i got the hang of taking a gulp of air during the strogest gusts, the hardest was near the top- a very strong wind direct into face, difficult to stand up never mind run or walk. But i think my split time at 5k was 28minutes, very pleasing considering. The downhills just afterward were a bit sore in the thights - more stretching needed. Then trying to turn it on at 8k plus, with another small hill in town, then down onto the prom to finish.
Running is fun and addictive , why do so many people do it ?
finish in around 52 mins only 2 mins worse than the relatively flat twin piers- so much better for the spirit?

The official results have been posted
see the results at http://www.race-results.co.uk/results/2005/nb05.htm
placed 266 overall in a time of 51:34 (30th male Vet45)