a good week and then ..

Saturday 12th March was the end of a good running week 8miles Wednesday evening, 7.5Thursday and a long run of around 11 on Saturday - feeling ok , tired but ok , and feeling up for the Ironbridge 1/2marathon the following Sunday.
But then - i tried some DIY, lifting manhole covers in the garden and leaning in with hosepipe to try and clear a drain. Monday morning i could only roll out of bed , having strained something in my back. Thursday 17th and Friday 18th i atended the excellent Information Matstery Course - run By the National Prescribing Centre. My back was slowly easing during the week, and i should have been able to run , but by Thursday i was struck down with a cold which developed into a chest infection.
So i was a no show at the Telford/Ironbridge half mararthon.
Tuesday 22nd March saw me up before 6am this time to travel to cardiff.
Wednesday 0700 a gentle jog for about 2 miles along the river Taff- upstream past Sofia gardens (cricket?) then downstream to the wonderful Millenium Stadium and a short jog alongside it down ?river walk.

Today Good Friday- a short 4 k jog with Glynis then a 500metre hill sprint. More tomorrow Easter saturday.

Farndon 10k- a pb, old friends and new

Today- a good day, i ran the Farndon 10k in a new personal best of 46minutes 49seconds-by my watch;and made new friends and met an old one.
The race stared at 1pm on a bright March morning - warmish in the sun , when exercising - thus i chose only one long sleeve yellow top with the usual blue shorts, and the usual winter bright red 'athletes feet' running gloves, and the usual white baseball cap, adorned with the Welsh Dragon and 'ROB'.
Race HQ -the Farndon sports and social club , well organised parking - but then i do always try to arrive early this time - soon after 1130, had to have time to register on the day , and browse the Wales on Sunday to wallow in the report of Hartlepool 4 Wrexham FC 6 (happy days).
Race start - in a lane , accross the busy A543 Wrexham, Nantwich road
I went off slowish then speeded up , 22 mins at either 3 miles or the turn. 30minutes at 4miles- calculating 'hey 2 x 10 min miles will give 50' - but i was speeding at under 8min miles then , so that was if a disaster happens ...
Between 5 and 6 miles trying to go for it, isnt it odd that a suposedly flat course often seem to have a very gradual incline up when you're running.
After 6 one runner stopped suddenly, i encouraged him and he ran with me for a while , but found it tough. I was on for a pb. 6 mile marker came, where is the finish, around another corner, 'there's the finish - sprint, my watch says 46min 49 sec, but it did take a moment or 2 to start it , but i was not at the front so i claim that time.
New friends - Buckley Runners - well done Ann & Howard, Sue, Phil, Gwyn, who i talked with before or afterwards.
And an old friend Dermot- great to see you after -is it 20 years ?- and you recognised me , how? ok i did have rob on my cap ! Maybe we both are getting to look like our fathers?
All in all - a good day, a bit more learining of the dicipline of pacing, and self distraction whilst trying to maintain it; a pb ; old and new friends.
Next the Ironbridge 1/2 marathon, and to make a decision and enter Blackpool marathon.
Fardon results see http://www.wrexhamroadrunners.org.uk/

another 7.5 ish miles tonight

hey its Thursday and another 7.5 miles in 1hr 6mins, and a few hils from the Bottom of Liverpool road back into Buckley. well done Andy for chatting and getting me through.great stuff.
here's to the Farndon 10 k
and hoepfully the Ironbridge 1/2m
Tuesday this week the intervals were tough- but hey that was another hilly touigh 6 miles.
probably not running next Tuesday- here's to the mighty reds of Wrexham FC winning through to the LDV trophy cup final . pleeease.