6.7km loop in 27:45 (minus at least 15 secs for pedestrian crossings, etc, etc, etc,) - so I'm definitely there in terms of speed even though I felt far from it in sections I tell you.
Someday very soon I'll hit sub 27 for this route.
Happy enough, felt decent throughout except for the last 10 or so minutes where I tightened up as usual.
splits were good 2:56, 7:05, 12:02 at joyces lights, 13:2o at turn, then 19:02 at small roundabout, & 25:01 coming down incline towards pharmacy.
was stretching this morning & for whatever reason I was twisting my back & I got a jolt of discomfort up my back & then my chest tightened & it's been that way all day so much so that taking a full breath of air actually hurts - it's happened before it's just really strange...
In the last 10 mins basically from joyces onwards I just couldn't seem to inject any pace into it at all. coming down the final bends too along lower salthill I couldn't even break out any sort of a kick at all - I was totally flat & just jogged in for my borderline pb for the route...
I am getting stronger all the time but I need more training to really see further improvements that's for sure... my pace on these shorter runs is the same as last summer (May) so no improvements but am keeping my fitness up - nothing wrong with that necessarily.
I'm currently hobbling along at 6:40 pace which is Ok but 6:26 for sub 20 5km (which I know I can do currently, if I had to - at a race or whatever) is always the target really. I'm fit enough to do that but I need to improve & I will in 2017.
I was going to do a 10km last night but lost motivation to go out - despite me walking to terryland as usual in preparation for the run etc. I nearly lost motivation to go out tonight too, but thatnkfully I decided to head out after going for a walk cemented my decision in this regard.
This is a sure sign I need to run a few races/with people to keep the desire there - otherwise I'll slip back into using running for fitness only purposes - a dangerous prospect. It'll never happen though as, thankfully, I'm too competitive (with myself) & I couldn't live with myself for being half arsed about the sport. It'd be gnawing at me to put things right. so thankfully I'll never regress like I fear - I'd take a week off (like I've done before) & then seriously regretted it as the first mile was hell. Thankfully I've learnt the lesson to stay fit by running at least twice a week, & that's the bare minimum.
Looking forward to Tuam 8km (taking a half day off work for this). Can't do the 5km run on sunday due to me working as usual.
Friday, 30 December 2016
Wednesday, 28 December 2016
Stargazing
Felt lazy on xmas day so didn't run, decided to do it on boxing day instead.
I went about 6.3 miles, setting off almost a quarter of a mile from Leamenah castle in kilfinora in about 46:40. It was pitch black, no moon & no headlamp! I went for a walk with family in the area earlier in the day to see a ringfort - so I went along the same road knowing it was quite & pothole free
I was also feeling sick (again) although it only lasted for the 1 evening this time, along with having to answer natures call about 17 mins in, also had to tie shoe laces as well as pulling in several times to allow for cars. I also ran into hedges & bushes several times also! you can knock about 2 mins off the time for my lack of aggression - I was just just glad to be out for a bit of exercise without injuring myself. It was dry & I felt good throughout - I took my time needless to say, Happy days.
A hard 10km planned for tomorrow. working today so That meant I was on the bike, so I shoul be in good shape for a decent hit out in the evening.
I went about 6.3 miles, setting off almost a quarter of a mile from Leamenah castle in kilfinora in about 46:40. It was pitch black, no moon & no headlamp! I went for a walk with family in the area earlier in the day to see a ringfort - so I went along the same road knowing it was quite & pothole free
I was also feeling sick (again) although it only lasted for the 1 evening this time, along with having to answer natures call about 17 mins in, also had to tie shoe laces as well as pulling in several times to allow for cars. I also ran into hedges & bushes several times also! you can knock about 2 mins off the time for my lack of aggression - I was just just glad to be out for a bit of exercise without injuring myself. It was dry & I felt good throughout - I took my time needless to say, Happy days.
A hard 10km planned for tomorrow. working today so That meant I was on the bike, so I shoul be in good shape for a decent hit out in the evening.
Monday, 19 December 2016
Back in black
10km 44:05. Tough enough session.
Been feeling really sick on saturday & sunday. It started on sat afternoon (soon after my roll at work around 1pm I was getting cramps (belching & farting alot) - got better on sat evening so I ate thai chicken soup (yup, like an idiot...) & then sunday morning I felt awful - cycling to work heaving etc felt terrrible all day - cramps on/off - it wasn't that bad just very uncomfortable (& annoying as I don't know exactly what caused them) then went to bed around midnight (only 4 hrs sleep fri & sat night as usual - gotta knock that shit off...). Then woke up today feeling more or less normal - but still belching alot but at least stomach is empty now - no rideheehaa at all & I didn't get sick once.
Thought I might have celiacs disease as when I eat bread I do nearly always feel bloated - then again I eat so much of it (like 1 loaf each visit to the kitchen - no joke!), it's my own fault. I looked at the symptoms then realised that it's very unlikely that I do have it - I've an irrational fear of multiseed bread now - my all time favourite food :(
I've just been eating rice cakes (unsalted) & crackers (with butter) & apples & oranges with water only for the last 24 hrs & feel more or less perfect - no stomach problems at all today (monday) & got a good 14 hr sleep on sun night. I 'll return to proper food tomorrow - steamed veg & basmati rice... mum has cooked a lasagne - I could well eat it but I'm gonna avoid it. still belching more than normal but no egg/sick taste after anymore - I'm just tasting what's in my stomach all the time - rice cakes on this occasion so not too bad...
This sorta got me thinking in general, that I eat way too much & I need to sort my diet out - not that it's terrible as such but that I need more fruit & veg in general.
I'm gonna get a new hybrid bike reasonably soon, bed earlier etc & up earlier & more personal discipline along with no junk food at all.
I won't go vegetarian but I'll have red meat less often & chicken & fish occasionally but mostly will stay plant based for the most part.
was 75kgs on the button this morning too by the way - with empty stomach.
yeah other than that a good run faded a bit from 25 -27 mins but then picked it up again coming down the dark road to joyces, but then faded again along dr mannix where I saw 37:47 & figured it was game over as such for a decent 43:something. Thankfully I caught myself sleeping & I said to myself no you've worked hard for the last 40 mins - go salvage something from this workout, so I did - I picked up the pace & managed to knock out something at least partally respectable under the circumstances - my fastest time on the route (with the exception of last wendesdays belter!), so that's somewhat encouraging.
I was up at half 2 & went for a walk & then walked to terryland fruit & veg market - keeping that formulae going that worked for me last week.
Felt a bit weaker on the run in the 2nd part due to no proper nutrition in the last 48 hrs but that's to be expected. at the turn I was 17:38 where I was 17:18 on the PR so that's not terrible & decent enough regardless - I normally struggle to get in under 18 mins at this point. still 24:47 at the point where I try to go under 25 so that's good. 31:15 where I was 30:40 on the PR run also.
I had stitches on both sides that slowed me down as well as my left hip & gleut is giving me a bit of mild discomfort so I was conscious of that but caused me no problem whatsoever on the run tonight, & the stitches faded over time so I was really lucky overall. I was mentally tough tonight so I'm relatively happy overall - I'll take it.
I know I can run faster now so with the confidence from last wednesdays run I'm a bit more aggressive now. & not even on 15 miles a week training is fantastic! the bike does help though no doubt about it. I was even faster tonight 2:58 vs 3:01 in the first section also...
The quads felt it a bit tonight but it was my chest actually that really suffered & was the limiting factor tonight overall - particularly towards the end, so that's interesting.
As a consequence of it being christmas this week & everyone/ everythings gone mad as usual (people get very worked up this time of year - it's daft really...) I don't known when my next run will be probably xmas day due to me working all day for the next 4 days (I'm off tomorrow but will not be running, I should cycle but my bikes a bit dodgy & I've work to do in relation to job hunting etc) & on xmas eve I'm off work at 6pm then going to clare so the best I can hope for is an xmas 10km - then find out my hours from next wednesday onwards & go from there.
Trying to keep things sane during this upcoming week of madness. Everyday I gotta wake up to this nonsense...
Been feeling really sick on saturday & sunday. It started on sat afternoon (soon after my roll at work around 1pm I was getting cramps (belching & farting alot) - got better on sat evening so I ate thai chicken soup (yup, like an idiot...) & then sunday morning I felt awful - cycling to work heaving etc felt terrrible all day - cramps on/off - it wasn't that bad just very uncomfortable (& annoying as I don't know exactly what caused them) then went to bed around midnight (only 4 hrs sleep fri & sat night as usual - gotta knock that shit off...). Then woke up today feeling more or less normal - but still belching alot but at least stomach is empty now - no rideheehaa at all & I didn't get sick once.
Thought I might have celiacs disease as when I eat bread I do nearly always feel bloated - then again I eat so much of it (like 1 loaf each visit to the kitchen - no joke!), it's my own fault. I looked at the symptoms then realised that it's very unlikely that I do have it - I've an irrational fear of multiseed bread now - my all time favourite food :(
I've just been eating rice cakes (unsalted) & crackers (with butter) & apples & oranges with water only for the last 24 hrs & feel more or less perfect - no stomach problems at all today (monday) & got a good 14 hr sleep on sun night. I 'll return to proper food tomorrow - steamed veg & basmati rice... mum has cooked a lasagne - I could well eat it but I'm gonna avoid it. still belching more than normal but no egg/sick taste after anymore - I'm just tasting what's in my stomach all the time - rice cakes on this occasion so not too bad...
This sorta got me thinking in general, that I eat way too much & I need to sort my diet out - not that it's terrible as such but that I need more fruit & veg in general.
I'm gonna get a new hybrid bike reasonably soon, bed earlier etc & up earlier & more personal discipline along with no junk food at all.
I won't go vegetarian but I'll have red meat less often & chicken & fish occasionally but mostly will stay plant based for the most part.
was 75kgs on the button this morning too by the way - with empty stomach.
yeah other than that a good run faded a bit from 25 -27 mins but then picked it up again coming down the dark road to joyces, but then faded again along dr mannix where I saw 37:47 & figured it was game over as such for a decent 43:something. Thankfully I caught myself sleeping & I said to myself no you've worked hard for the last 40 mins - go salvage something from this workout, so I did - I picked up the pace & managed to knock out something at least partally respectable under the circumstances - my fastest time on the route (with the exception of last wendesdays belter!), so that's somewhat encouraging.
I was up at half 2 & went for a walk & then walked to terryland fruit & veg market - keeping that formulae going that worked for me last week.
Felt a bit weaker on the run in the 2nd part due to no proper nutrition in the last 48 hrs but that's to be expected. at the turn I was 17:38 where I was 17:18 on the PR so that's not terrible & decent enough regardless - I normally struggle to get in under 18 mins at this point. still 24:47 at the point where I try to go under 25 so that's good. 31:15 where I was 30:40 on the PR run also.
I had stitches on both sides that slowed me down as well as my left hip & gleut is giving me a bit of mild discomfort so I was conscious of that but caused me no problem whatsoever on the run tonight, & the stitches faded over time so I was really lucky overall. I was mentally tough tonight so I'm relatively happy overall - I'll take it.
I know I can run faster now so with the confidence from last wednesdays run I'm a bit more aggressive now. & not even on 15 miles a week training is fantastic! the bike does help though no doubt about it. I was even faster tonight 2:58 vs 3:01 in the first section also...
The quads felt it a bit tonight but it was my chest actually that really suffered & was the limiting factor tonight overall - particularly towards the end, so that's interesting.
As a consequence of it being christmas this week & everyone/ everythings gone mad as usual (people get very worked up this time of year - it's daft really...) I don't known when my next run will be probably xmas day due to me working all day for the next 4 days (I'm off tomorrow but will not be running, I should cycle but my bikes a bit dodgy & I've work to do in relation to job hunting etc) & on xmas eve I'm off work at 6pm then going to clare so the best I can hope for is an xmas 10km - then find out my hours from next wednesday onwards & go from there.
Trying to keep things sane during this upcoming week of madness. Everyday I gotta wake up to this nonsense...
Wednesday, 14 December 2016
Feeling Good
10km - 42:58. Great time - a pb by 90 or so seconds.
Delighted with this, but I've so much more to give yet. When I stopped I wasn't even tired. this has been my 5th day on the trot getting out of breath as such, sat, sun cycle, monday 4 miler, tues cycle (all cycles were to work) & run earlier tonight.
I did walk about 4 miles though previously (& I was tired earlier today too, mind you) as I went into terryland to get some fruit & some xmas shopping. I find that whenever I go for a run after I've been in town walking, I tend to do well on the run as the chest has opened out etc
I really didn't want to run tonight, (but boy am I glad I did!). It's characteristic of runners to complain of being tired & then announce that their gonna go for a run to get some energy - that's exactly what happened here with me tonight!
The PB wasn't a big deal really as it was gonna happen regardless, but the fact that I've been active enough in the last 7-10 days has helped. It felt rather easy as in the past month I'm running a little more consistently as I prepare for tuam
If I keep going like this I'll certainty break sub 32 that's for sure. It'll be a tall order but I reckon I'm gonna do it. It's just training, good sleep & simple food as well as an otherwise healthy active lifestyle.
Everyday I get out of bed & go for a half hour walk as a way of waking up, this I feel sets me right for the day. I do love my rest, I can easily sit for 4-5 hrs on the cpu, doing 4-5 things simulatneously & not take a break as such & when I do (for food generally) I find myself going to youtube for some videos as a distraction when in reality a better approach would be to read 5 pages of a book & a 10 min walk break.
I've ran 41:50 before for this distance, so clearly I can do it, sub 40 is on the cards in the next few months.
I just felt fairly good after the 1st 5 mins or so, chest was loose & the legs felt great & as the run progressed, my mind started to focus on the job at hand. So I was all dialed in.
I noticed too I was checking my watch much more often this time.
great splits too, 3:01, 7:05, 11:30, 16:07, 17:18, 20:15, 24:10, 26:30, 30:27, 35:40, 37:07 & then went hard for home.
I said to myself before I want out the plan was to take it easy for the 1st half hr or so & then to inject some pace coming up kingston road (where I tend to really slow down).
Could've knocked another minute of that if I'd company I reckon, but I'm getting better at running against myself too so that's great because at the end of the day - running is an incredibly selfish sport & ultimately it's all about you at the end of the day... which, by the way, is fine by me! just give other encouragement when you can & do some running for charity etc, it is important to give back too once you've your own nest feathered, of course.
The moral of the story is, I'm getting older (I'll be 22 tomorrow) & stronger & therefore if I keep going as I am until I'm at least 35, I'll be hitting some great times for years to come with little training (<20 miles a week).
It's the cycling that's saving me though! in all honestly. But when I get full time work now soon, I'll be cycling to work every morning - so even more training, yahoo! I just hope they have showering facilities!!!
I aim to run on friday - sprints again on track then have the intention of doing an 8 miler next week, I'll have to see how the roster works out though, as we'll be busy in the shop for xmas week - still though, lots of cycling, so yaay!
Delighted with this, but I've so much more to give yet. When I stopped I wasn't even tired. this has been my 5th day on the trot getting out of breath as such, sat, sun cycle, monday 4 miler, tues cycle (all cycles were to work) & run earlier tonight.
I did walk about 4 miles though previously (& I was tired earlier today too, mind you) as I went into terryland to get some fruit & some xmas shopping. I find that whenever I go for a run after I've been in town walking, I tend to do well on the run as the chest has opened out etc
I really didn't want to run tonight, (but boy am I glad I did!). It's characteristic of runners to complain of being tired & then announce that their gonna go for a run to get some energy - that's exactly what happened here with me tonight!
The PB wasn't a big deal really as it was gonna happen regardless, but the fact that I've been active enough in the last 7-10 days has helped. It felt rather easy as in the past month I'm running a little more consistently as I prepare for tuam
If I keep going like this I'll certainty break sub 32 that's for sure. It'll be a tall order but I reckon I'm gonna do it. It's just training, good sleep & simple food as well as an otherwise healthy active lifestyle.
Everyday I get out of bed & go for a half hour walk as a way of waking up, this I feel sets me right for the day. I do love my rest, I can easily sit for 4-5 hrs on the cpu, doing 4-5 things simulatneously & not take a break as such & when I do (for food generally) I find myself going to youtube for some videos as a distraction when in reality a better approach would be to read 5 pages of a book & a 10 min walk break.
I've ran 41:50 before for this distance, so clearly I can do it, sub 40 is on the cards in the next few months.
I just felt fairly good after the 1st 5 mins or so, chest was loose & the legs felt great & as the run progressed, my mind started to focus on the job at hand. So I was all dialed in.
I noticed too I was checking my watch much more often this time.
great splits too, 3:01, 7:05, 11:30, 16:07, 17:18, 20:15, 24:10, 26:30, 30:27, 35:40, 37:07 & then went hard for home.
I said to myself before I want out the plan was to take it easy for the 1st half hr or so & then to inject some pace coming up kingston road (where I tend to really slow down).
Could've knocked another minute of that if I'd company I reckon, but I'm getting better at running against myself too so that's great because at the end of the day - running is an incredibly selfish sport & ultimately it's all about you at the end of the day... which, by the way, is fine by me! just give other encouragement when you can & do some running for charity etc, it is important to give back too once you've your own nest feathered, of course.
The moral of the story is, I'm getting older (I'll be 22 tomorrow) & stronger & therefore if I keep going as I am until I'm at least 35, I'll be hitting some great times for years to come with little training (<20 miles a week).
It's the cycling that's saving me though! in all honestly. But when I get full time work now soon, I'll be cycling to work every morning - so even more training, yahoo! I just hope they have showering facilities!!!
I aim to run on friday - sprints again on track then have the intention of doing an 8 miler next week, I'll have to see how the roster works out though, as we'll be busy in the shop for xmas week - still though, lots of cycling, so yaay!
Monday, 12 December 2016
Speed Merchant
Nice 6.7km earlier tonight (monday) in 28 flat. Was drizzling so I couldn't really see my time checks (I forgot to take off my glasses before I left the house) but was way ahead in practically all of them 2:54 & 7 mins flat, then 12 something at turn, then gradually slowed as I generally do along the prom - 18 something at small roundabout though so that was encouraging.
Just felt great from the off, really felt rested & under control (bed at 6am up at 3:30pm), I was hammering away along the pavement @ roughly just under 7 min mile pace & I barely felt like I was labouring at all for the 1st 20 mins or so. However towards the end I took my mind off the job towards the end & could've gotten my sub 27:30 if I dug a little more. As mentioned previously, I tend to lose the most amout of time in the last 8 mins or so - I need to work on the push in the last mile & a half & I could do sub 26 easily enough- it'll come in time
Work 2moro evening so will have my 10 mile cycle to keep things ticking over then I'll do a 10km on wednesday & aim to do some track sprints on friday then with thurday (my birthday) being my day off/ rest day as such. then the following week I may be working alot due to christmas etc but hope to do a few longer runs (2 or 3 8 milers) at the end of december for some endurance for Tuam in the middle of next month.
No injuries, no complaints whatsoever. happy days!
I freakin love this sport & back down to 77kgs now, will aim to whittle this down to 70 ish over the coming months if I can. The joy I get from a run is like the first time I ever ran, it never gets old. Barring a disaster I'll be running well into my 60's & I can't wait. I'm enjoying the journey.
Just felt great from the off, really felt rested & under control (bed at 6am up at 3:30pm), I was hammering away along the pavement @ roughly just under 7 min mile pace & I barely felt like I was labouring at all for the 1st 20 mins or so. However towards the end I took my mind off the job towards the end & could've gotten my sub 27:30 if I dug a little more. As mentioned previously, I tend to lose the most amout of time in the last 8 mins or so - I need to work on the push in the last mile & a half & I could do sub 26 easily enough- it'll come in time
Work 2moro evening so will have my 10 mile cycle to keep things ticking over then I'll do a 10km on wednesday & aim to do some track sprints on friday then with thurday (my birthday) being my day off/ rest day as such. then the following week I may be working alot due to christmas etc but hope to do a few longer runs (2 or 3 8 milers) at the end of december for some endurance for Tuam in the middle of next month.
No injuries, no complaints whatsoever. happy days!
I freakin love this sport & back down to 77kgs now, will aim to whittle this down to 70 ish over the coming months if I can. The joy I get from a run is like the first time I ever ran, it never gets old. Barring a disaster I'll be running well into my 60's & I can't wait. I'm enjoying the journey.
Wednesday, 7 December 2016
Road to nowhere
sunday run dangan 16:10 - was supposed to be an hour long session but I cut it severely short! muscles in my legs were quite sore especially in the left hand side (where I do all the turning on the loop) also stopped prior to stretch my glutes, which were quite sore today. chest felf great (despite 2 consecutive 4 hr sleeps fri & sat night, nothing new there) but it was my body that said no today...
in short I chickened out & managed to convince myself that I would've done myself an injury had I kept going... I found out I was working tues evening (my next planned run) so I should've not ran at all & went out mon & wed night instead etc...
On tues I was physically sick (just general stress) & then dragged myself to work (so that was a 10 mile cycle - great cycle home, felt right as rain again, nice & mild & no rain, happy days...)
then earlier tonight I did a nice 10km 44:25, good time but I could've gotten so much more out of it.
I pushed hard from the get go & was 7:20 on TC2 (& 3:06 at TC1 - so dissapointed at this when I looked down at the watch - thought it was sub 3 for sure... so for the rest of the run I felt I was playing catch up), 11;45 TC3, 16:30 TC4 (got 2 stitches inside the 1st 15 mins - can only be a good thing - indicates that you're pushing hard...), 17:45 TC5, 20:55 TC6, 24:47 TC7, 27:45, TC8 30:20, TC9 31:20 (raging at this time - I used to be sub 31 here no problem! only then to lose speed later on...) TC10 can't remember (36:something I believe). TC11 38:05 (good but if I'm not mistaken I've done 37 here before (it's still better than the few times I've been here in 39:something...)).
At this point I was spent/had no motivation to really push - I didn't believe that I was in for anything decent & decided to settle for sub 45, the wheels really came off & I was jogging more or less, legs were a bit wobbly alright throughout but my chest was perfect the whole way around (i.e I'm capable of sub 40 easily - my cardiovascular system wouldn't be too bothered about that - so that's encouraging - it's just getting everything else right that's the difficult stuff), little did I know I was throwing away a golden opportunity for a sub 44 - perhaps I didn't subconsciously believe I deserved a time as good as that considering my weight etc... I don't know.
Regardless I'm in the ball park so that's good news
Also found out I again (for at least the 4th year in a f%&$ing year in a row that I won't be able to run the fields of athenry 10km this year due to work & family commitments - I'm fuming to say the least but it's ok as I can focus now to the Tuam 8km as a warm up for the Maree 8km...)
Time can be improved with the following adjustments - brace yourself, as you've never encountered these mistakes before:
in short I chickened out & managed to convince myself that I would've done myself an injury had I kept going... I found out I was working tues evening (my next planned run) so I should've not ran at all & went out mon & wed night instead etc...
On tues I was physically sick (just general stress) & then dragged myself to work (so that was a 10 mile cycle - great cycle home, felt right as rain again, nice & mild & no rain, happy days...)
then earlier tonight I did a nice 10km 44:25, good time but I could've gotten so much more out of it.
I pushed hard from the get go & was 7:20 on TC2 (& 3:06 at TC1 - so dissapointed at this when I looked down at the watch - thought it was sub 3 for sure... so for the rest of the run I felt I was playing catch up), 11;45 TC3, 16:30 TC4 (got 2 stitches inside the 1st 15 mins - can only be a good thing - indicates that you're pushing hard...), 17:45 TC5, 20:55 TC6, 24:47 TC7, 27:45, TC8 30:20, TC9 31:20 (raging at this time - I used to be sub 31 here no problem! only then to lose speed later on...) TC10 can't remember (36:something I believe). TC11 38:05 (good but if I'm not mistaken I've done 37 here before (it's still better than the few times I've been here in 39:something...)).
At this point I was spent/had no motivation to really push - I didn't believe that I was in for anything decent & decided to settle for sub 45, the wheels really came off & I was jogging more or less, legs were a bit wobbly alright throughout but my chest was perfect the whole way around (i.e I'm capable of sub 40 easily - my cardiovascular system wouldn't be too bothered about that - so that's encouraging - it's just getting everything else right that's the difficult stuff), little did I know I was throwing away a golden opportunity for a sub 44 - perhaps I didn't subconsciously believe I deserved a time as good as that considering my weight etc... I don't know.
Regardless I'm in the ball park so that's good news
Also found out I again (for at least the 4th year in a f%&$ing year in a row that I won't be able to run the fields of athenry 10km this year due to work & family commitments - I'm fuming to say the least but it's ok as I can focus now to the Tuam 8km as a warm up for the Maree 8km...)
Time can be improved with the following adjustments - brace yourself, as you've never encountered these mistakes before:
- get running with people
- drop 5kgs at least (hovering at 80kgs now - shocking & I have a very noticeable visible belly now...)
- healthier sleeping pattern
- eat better - cut out all the CRAP
- & train more - more cycling & sprints & longer stuff including building up base mileage.
I will do my 6.7km loop on friday for speed & will attack for a sub 27:30 for a pb...
Subscribe to:
Posts (Atom)