The end of the 2024 Olympic Games is going to leave a temporary hole in my life! It has been like a two week long epic film, full of drama, triumphs, disappointments, dazzling skills and speed. Super -beings from another planet dropping in to say hello. So inspiring; not so much that I am planning to lace up and crock myself aiming for an impossible PB, but certainly motivating and at times very moving.
The marathon runners in particular were amazing, speeding along at around 3 minutes/3.45 per kilometre, gritting their teeth to push themselves up an enormous extended hill, and clattering down the other side. Looking over their shoulders without falling over must have taken practice! How did they maintain that pace for 42.195km even ignoring the high temperatures? Like I said, super-beings. Tamirat Tola (pictured) of Ethiopia won the mens’ race with a time of 2:06:26, and Sifan Hassan of Holland won the womens’ race in 2:25:55 (having already won bronze in both the 5k and 10k!). Both marathons were Olympic records; simply incredible.
There were sad aspects too of course, such as Eliud Kipchoge recording his first DNF, but he was brave to even start the run. He is still a super hero, but always full of humility. Running a marathon distance in under two hours will stick around as a record for quite some time I think.
Did I learn anything?
I looked at the footwear and runners’ gait, courtesy of the slow motion shots; I thought that a lot of the footwear looked a bit weird; almost chisel toed and turned up at the ends ….but I am probably a bit behind the times! I looked at the men marathon runners’ gait; lots of forefoot landings and stride lengths up to 2 metres! Copying that stride length would certainly be a short cut to the IC for most of us, but it does help to explain the pace.
I hoped to learn something about nutrition, but the professionals seem to have their own secret concoctions spread out through the food stations. Lots of hydration going on too.
So no, not a lot of takeaways for me; Olympians are on a different plane, with at least one big exception and that is the generosity of spirit between the athletes once the red mist of battle had cleared. I think that same spirit is found between runners in every sphere. I suspect, apart from RunBrianRun of course, most of us don’t enter races expecting to win. We might look to improve in terms of pace or distance, but we are only competing with ourselves; mainly it is just about enjoying the run, and the people and the occasion….followed by coffee and cake or whatever you prefer of course….oh and bling! Mustn’t forget the bling…….
Meanwhile, back on the planet earth, just to add in a touch of reality, I have to report myself for carelessness! On Friday I was loading a six pack of litre bottles of water into the car boot, not paying attention, and I got an awful stabbing pain in the small of my back. The pain went quickly, but I feared the worst. All those weeks of building up fitness and pace suddenly in peril! Fortunately I managed a couple of careful walks on Saturday and I chanced a 6k run on Saturday evening. All done, without ill effects. Lesson learned; I think that we are agreed that gardening can be lethal for runners. It appears that shopping can be too!
So, what are you up to? Did you learn anything from the Olympics? Or maybe you couldn’t spare the time to watch. Whatever…..we love to hear your news. For friends on the IC or who have been ill, we understand the frustrations! We are thinking about you…tell us how you are doing.; welcome home SueAppleRun 🙂.
Back to the plan for me this morning. 11/12k easy pace……but in my head I can be an Olympian; no medals today, but a flat white at the finish will do just fine 👍
I loved watching the Women’s Marathon yesterday. I was gripped. What a beautiful but brutal course. I really loved watching Bhutan's Kinzang Lhamo come in last so my takeaway is to just keep showing up.
I’m also going to be taking up breakdancing as we’re awesome at it. 🦘
It’s worth a watch on catch up. It was so good. I’m heading to the gym this week if I can book in with an instructor. Still got to work out a regular rhythm for that. I know what I would like to do. Just need to show up!
🙂 tough turning up when it isn’t your favourite activity. Gym now will really help you on your next marathon, so that is a good reason for making the effort. I just do some exercises at home; strength ones to start and stretches when everything is warmed up. Gifts from my physio. I hate gyms, but I am not planning to run a marathon so my DIY at home will be quite enough for my purposes. My 1 metre stride at top speed will suffice.🥵
When, not if, the gym makes a difference to your running which you can measure or feel, I am sure that love will grow as you go along 🙂❤️.
My easy pace on longer runs is now 30 seconds per K faster than the one I had to adopt last year. I think two things are in play. First (🤞🤞🤞🤞) a long period without injury, and second my (almost) daily strengthening and stretching exercises since March. Together they have produced a sustainable longer stride length as well as allowing SPM to increase. ARH has gone down too. You are already a really strong runner; you will be flying even higher soon!🙂
I found the final bit of the women’s marathon I missed yesterday! BBC IPlayer did the trick. Really dramatic last couple of kilometres..thanks for the nudge…so glad that I have seen it.
Funnily enough, I’m not long off the phone catching up with a friend and she said she was surprised Sifan wasn’t disqualified for doing that. I told her that, apparently, you are permitted to nudge another runner away, but it was an interesting (friendly) debate!
Hi Beachcomber66 and running friends, hope you’re all well and doing your best, whatever your individual circumstances! 🏃♀️➡️🏃♂️➡️👍
I’m on a short break in Weymouth🌞😎🏝️ at the moment, but I’m still following my Garmin HM plan on the Garmin Connect app. I did a 12-mile walk/run last weekend, then a 5-mile walk/run yesterday. I’m scheduled to do a 14-mile walk/run this coming weekend. Once I’ve (hopefully) done that, I’ll know I’ll be able to complete the New Forest HM in September and the GSR in Portsmouth in October. I know I won’t break any records ever again, but I’m so glad I can get out again, doing what I can.
Other than those two events, I have nothing planned (yet) for the rest of the year except to carry on volunteering at Cardiac Rehab, helping patients to regain a bit of confidence after such a traumatic life event.
Best of luck everyone, with whatever you’re doing!
Great progress David_G . Your determination has seen you through this. Enjoying what we can do is a key message for all of us. Your cardiac patients patients are lucky to have you.👍
I’m a bit lost without the Olympics I must admit BC. Whilst I wasn’t glued to the screen for the entire 16 days, it was usually on the radio/TV/computer/Alexa like a comfort blanket. I’ll watch most sports, I love them, and I’m in awe of such skill/speed/bravery/determination. Love it all! ❤️
How the actual blazes do marathon runners run that far at that speed? Mind boggling!
W11 of my HM plan starts this week. Long run is 20k, which I’ll need to fit in somehow, most likely on Thursday early morning. Hoping it’s cool and rainy …… 🤞
It sounds like you dodged a bit of a bullet with your back. PLEASE be careful - you’re on an epic roll at the moment. Captain Sensible needs to pay you a visit! 😇
Oh well, made it back! 11.5k done, 7.01 pace and 130 bpm AHR. Spine intact! Taking a leaf out of your book Mrs Diesel Engine!
It was a bit hot; 25 degrees now, but a really enjoyable run with CB. This one had a surprise speed injection for K’s 6 through 8 before backing off for the last 3k plus a bit. It worked well for me given that the last 3k is uphill! A shower and stretches now before any lumps form. Hope your 20k goes well…. but then, you always finish what you start 🙂.
Lovely post Beachcomber66 we're very much enjoying the school holidays still and keeping our running consistent. I love the Parkrun tourism we're doing. It's something that was new to me before I met Tasha and now it's such a regular thing.
I enjoyed my visit to Albert Park a couple of weeks ago; taking advantage of getting up early! Your tourism sounds great; new places, new challenges and meeting new people. Brilliant 🙂
The Olympics was amazing - and so inspiring, wasn’t it? I loved watching Sifan Hassan win the women’s marathon🥇 but perhaps the standout moment for me was at the end of the women’s 10000m when Eilish McCoglan waited for, and consoled Megan Keith as she came in at the back of the field and having been lapped. This despite running a time most of us can only dream of and being a real hope for the future. Eilish herself had hoped her own race would go better but after a year of injury and surgery, being on the start line was the real win. The hug she gave Megan was so sincere and was in the true spirit of what sport is all about.🙏
As for me, HM training is still ongoing! I wish it was cooler 🥵 but I managed my longest run in a long while (15k) at the weekend and a good session at the gym this morning. 🙂
I agree with you Sandraj39 , it was lovely that Eilish was looking after her team mate and making sure she had water (although I don’t think she had the strength to open the bottle).
That type of response from runners to each other really stood out for me too. Eilish will remember how she felt earlier in her career and knew just what to do. No”hard luck” and move on here. I love the running community at all levels.
Thank you for the mention, it's so good to be home. I missed most of the Olympics, but have watched some on catch up on my phone.I've realised there's a benefit to this injury couch... I've just come in from laying on the sun lounger licking an ice lolly and watching parts of my body turn golden in the sun ☀️
I predict a short walk down the road in a couple of days and a trip to the shops after that .
Oh I do hope your back doesn't develop into something that stops you running.
You have everything under control 🙂. Ice lolly horizontal therapy; genius!
I think my back is ok thanks. I have cut out one of my exercises which puts a lot of pressure on my back, just to be on the safe side. Stretching out my arms instead of bending my knees to lower a heavy load into the car boot; rookie error!
Just rolling out my calves with a spiky massage ball whilst watching the finish of the women’s marathon on iplayer. Amazing race.🙂
Glad to hear that you are out of hospital SueAppleRun . Convalescence on a sun lounger is just the ticket. I haven’t made it to the beach yet so my suntan ends with my running vest and shorts marks. 😂
I already miss the Olympics! We were glued and watched it very day, so this is causing a few withdrawal symptoms! But it was spectacular, wasn’t it? So many ups and downs and all sorts of emotions.. Loved it.
Although I wasn't running yesterday, I did get another medal. I won it in our village get-together for guessing how many sweets were in a jar. I’m very happy. More bling 🏅
I did read with a bit of apprehension about your back BC 🙊. I know only too well how easy it is to hurt your back, but I’m glad it all seems ok and no damage was done. Phew! But we can’t sit in a darkened room and be fed frozen grapes, can we? Then again…… 🤔
I have the highest mileage week of my HM plan this week so am hoping for cooler weather. But it has to be done, so I’m doing the cool weather dance tonight 🙂
Did you train regularly with a jar and sweets at home or was this just a guess?😉
I was mortified when I felt my back go! It feels fine after today’s run, so hopefully I have got away with it. I have lifted the same weight loads of times before. Maybe I just stretched forward a bit too far. Lesson learned!
Perhaps you twisted your back slightly while lifting at the same time. I’m a bit paranoid now as I’ve hurt my back so easily in the past doing simple tasks ☹️
I just read about Eliiud’s DNF. His first apparently 🙁. He had back pain and stepped off the track at 31 km. He walked much of the rest of the way with others, and by the time he’d finished, had given away most of his clothes etc to supporters etc. He got a lift for the short distance remaining to the finish line 🙂
Coming back to Earth after the meteoric goings on in Paris ☄️i took myself off onto the lonesome trail for a 48 minute run with Coach B., it was raining quite briskly ☔️so I put on my hooded light jacket. The rain dried up, my jacket came off, and it was suddenly boiling 😁. Boy was it hot! I felt like I was leaking 🥵🙂 There was not a soul in sight - just me and the birds 🙂🏃♀️
Have a great week everyone!
Thinking of Brian and his ongoing adventure 😀🏃♂️🏃♂️🏃♂️🏃♂️🏃♂️🏃♂️🙏
He was rubbing his left hip on and off as he went along. Just not his day.
I had the light jacket on/off dilemma this morning too. I put it on for about two minutes when it started to rain a bit, but it was just too hot, so off it came and stayed tied around my waist. I think the sweat from the heat eclipsed any contribution from the rain.
The Olympics seems to have encouraged more people to run; I am seeing more runners on my usually quiet trails these days! Plenty of room; good on them.🙂
The physio doesn’t think the the “pump bump” is the problem at the moment and that it’s the achilles that’s causing the problems He twisted my ankle in his hands, like wringing out a mop 🥴😬 He said responses to his applied pressures on my ankle “were strong” Phew 😀
Good news in that he thinks i’ll be fine for November’s marathon if I do the exercises and “keep things simple” running wise til my next appointment Starting with yellow band exercises and then red band ones
Always a relief to have news that your problem is treatable by rehabbing yourself at home 🙏 I can move on now with more confidence 🤞 I had a spring in my step on the walk home 🙂
Very pleased that you can carry on running. Not quite sure what a pump bump is. Here's to good progress to your November marathon, you amazing runner you.
I am also just back from my physio appointment about my left knee. I need to book an x-ray to rule out something (I have forgotten what, some sort of fracture I think) and the physio definitely wants me to carry on running. Typing and grinning widely 😁🏃🏻♀️ but as expected to keep to low pace, as I have been. And keep to the physio I have been doing, although to continue the exercises to exhaustion rather than to any particular number of repeats. Most likely my problem is arthritis.
That is a pretty good report from the physio >61. Anything with the words “keep running” works for me. I am trying out different complementary exercise plans…still trying to wind back the clock!🙂
The last time I saw a NHS physio was for a painful knee. That turned out to be arthritis. She gave me instructions to keep on running and a set of exercises. I bought a wobble cushion and I found that helpful too 🙂
At our age we shouldn’t be surprised that we get these issues, but the take away is that we keep moving 😀🏃♀️🏃♀️🏃♀️🏃♀️🏃♀️🏃♀️🏃♂️🏃♂️🏃♂️🏃♂️🏃♂️
I’ve held off entering a September HM but I might go for it now.
How long ago were you diagnosed with arthritis in your knee? Arthritis and a marathon and more a year, clearly a super runner. It seems odd to me that arthritis pain can come and go
It’s fairly recent - maybe season before last. We can expect arthritic change I guess but fortunately physio was the answer.
I thought my ankle was bomb proof but sadly not 😏. It might have been all those wet weather trail runs I did when the place was flooded. Great fun but a bit tough on the old ankles.
I have a 20km to do this week at some point. Doing a 7k today but might go for it on Thursday 🏃♀️
Sounds really good missw! I have heel spurs too, but they haven’t been a problem yet. My Achilles/heel pain is controlled by sciatic nerve glides….which don’t seem to be anything whilst I am doing them….but the pain has gone, so I will persist.
Reassurance plus prescribed exercises; worth the physio’s fee! 👍
The first check he did identified tight calves, which surprised me as I walked uphill all the way. I was late too of course so I hurried up. I should have been as loose as a goose 😀
I’ve got lots of exercises to do so looking forward to seeing an improvement. Pleased that the cure is in my own hands 🙌
The last bit is important. Once I have a recovery plan I am ok; doing the exercises feels like steps in the right direction…it’s not knowing what is wrong/what to do about it which is difficult. 👍
I don’t think he’s written himself off just yet, bless him 🙂
I see few runners on my trail. Mind you it’s as stoney as heck! 🤬 The dawgs hate it too. My old pal - even with his huge hairy feet - won’t entertain it 😀 🐕 Plenty of road runners hereabouts though 🙂
Dogs are sensible. The higher trails are stony here, but the lower trails are either soil or crushed stone( disused railway line). They drain pretty well. I run on all of them; Molly sticks to the lower trails. Old English are fairly brainy, but disguise it well!!
Oh phew, glad your back is OK BC! Like you, I'll be having withdrawal symptoms for a few days. My guilty pleasure is the track cycling, so exciting. There were an astonishing number of crashes this year, but everyone was OK as far as I know. My son knows the girlfriend of one of the GB men's team, so I was practically a family member myself by the end of the week 😍 The running was OK for a while, but I'm afraid I can't just sit and watch people run (no matter how fast/elegant/determined etc. etc.). Nope, I prefer to do than to watch.
Having said that, I had a horrible run last week - the NRC 8k tempo guided run (which is actually a 12k run after the warm up and cool down). I just hate tempo runs and my head was all over the place before I'd even finished the warm up run, my pace was rubbish and way off target, legs like lead, lots of walking. No real reason - yes it was warm, yes it was a more undulating route than normal ... but mostly I think I had just talked myself out of it. Ridiculous really. Hey ho. I finished the 12k. It may not have been tempo pace, but it was a very honest tempo effort!!!
Tomorrow is a 10 miler. Will be interesting to see how that goes after almost 50k on the bike today (ill advised perhaps, but I haven't been on it for weeks and it was hot and sunny and ... well, no-one ever said I was bright!!!) No pressure tomorrow though, other than to cover 16k; it can be as slow as I like, all I have to do is complete the distance. That's the deal I've made with myself 😍
I enjoyed the cycling too, although the rules of some of the events were slightly bewildering to an outsider. There were lots of crashes as you say; I am just surprised there weren’t more! All those riders on the track for the Omnium (I think …).
Tempo runs were the last run type I grew to like (after intervals) so I know what you mean. You just hope that it will make the next long run easier; stamina and pace builders. NRC has certainly improved my pace over the last 6 months, so I am sure the formula works.
Hopefully you will cruise your 10 miles today and be grateful for the tempo run in retrospect ….maybe ! I wish you a cool day and successful run….and plenty of liquid! 50k of cycling will have taken its toll ….but hey, being really sensible is overrated in my book 🙂. Enjoy your day.
Haha, the chaos adds to the spectator value for me. I am in absolute awe of the way the riders control their route through the pack, stay on top of the scoring and strategy required, out manoeuvre their opponents and ride at speeds which are frankly terrifying! I'm not sure any other olympic sport comes close.My 10 miler this morning was a delight! I couldn't sleep so just got up early and got on with it. Strangely two weeks of my version of the NRC plan point to the same guided run! I tried to download the 'Ten mile run' instead for today, but the app was having none of that. Hey ho, they're all virtually the same anyway!!!
Lovely and cool when I set off, lots of intermittent shade, lots of waterside running, lots to love!
Take away mantra for this one (esp for the final 1.5km) 'Great runner, great running' - it's hard to run like a ragddoll when you're telling yourself you're a great runner doing great running!!! 😍
Oh no, it's not how I look .... it's the stumbling and flailing I'm referring to (or is that just me? 😍) ... the total loss of 'form' that is inefficient and a likely prelude to injury ... but now you come to mention it, it must look pretty ridiculous too 🤣
I’ve clocked that you ran 12K for an 8K tempo run. Is there a reason for that or do you just stretch it out? If my plan calls for 8K tempo then that’s all I do!
It was an NRC guided run called '8k Tempo' but it talked you thru a 2k easy warmup, followed by the 8k tempo, rounded out with an easy 2k cool down.Abi's HM training plan has lots of Tempo runs - they are all designed with a warmup phase, Tempo in the middle, then a cooldown run to finish - her wu/cd bits were shorter though.
Are there any notes for the plan you are following?
I’m on Hal Higdon and his tempo runs are time based. They start at 30 minutes on week 2 and go up to 60 minutes in week 11. I start off very slowly and do a warm up of about 10 minutes, then the tempo session and then at least a 10 minute cool-down. For the 30 minute Tempo run that means only 10 minutes at the faster pace. Now, you’ve got me thinking maybe I should be doing more….
On NRC some Tempo Runs are timed, some are distance based…some look very like intervals….Now, I miss out the rest/ slow down periods on intervals anyway. I think that reflects a hang up from my early days when I got runners’ knee from going too quickly on a speed work out. I think I have, accidentally almost, capped my top pace at a level I can run for 30 minutes. That has slipped a bit over the last three weeks with new 1k and 1 mile PBs. A decision to make; do I up the interval pace so that I feel the need to back off in the slow periods, or just decide that I have reached my pace peak? Like you, I am asking myself whether I should push harder/ further.
One big thing has changed, my higher pace is now based, for the most part, on increased cadence rather than extending my stride length. I think that getting that balance right is a good outcome of intervals and tempo runs. Overstriding is very bad news, as I found out!
As long as we sometimes run at an “uncomfortable”pace every now and then, then I think it’s all good for the training. I could push harder but I don’t as I don’t want to risk injury 😇 so I doubt I’ll do more….. for the time being.
Agreed. Making every weekly fast run a PB attempt is the road to ruin! Strengthening is my main focus at the moment; the odd sub 30 minute 5k should no harm though. Your HM is too close to be taking liberties 🙂
That reads to me as if it is designed to be run the way you are doing it. In the NRC plan, most guided runs have 'at a pace' intervals which are pretty short. That 2k Tempo run was a bit of an outlier on the plan - one that I wasn't happy to see 😱 To he honest, it's why I wimped out of Abi's excellent plan, I hated the tempo runs which increased in length as the plan went on (in much the same way as yours are increasing in duration) 🙈.
Hello Beachcomber66 , glad to hear your back has not been damaged. I was removing a plant from one of the borders this afternoon and it was so deep-rooted that I ended up overstretching to get it all out. A bit of lower back tweak but I think I’ve got away with it.
I’m so glad the Olympics are over. Our life has stood still, as we enjoy so many of the events. We forced ourselves out occasionally, but I even pitched the ironing board in front of the TV so that I didn’t feel so guilty.
On Thursday we did an NRC sprintervals run along the prom, and then met up with Mr & Mrs Coddfish and Oldgirlruns for breakfast as we’ve been passing ships lately.
We then did another tourist parkrun on Saturday in a Dorset Country Park. Unusually it was a single 5k lap through a pine forest and around a lake. With the scent of pine and bracken it was just lovely.
I think I’ll have to get up very early for any running this week. It’s pretty hot down here! ☀️
Ouch.... garden twinges ! They can happen almost without us realising it ! Glad it did not develop into anything!
I like the ironing get out, for watching TV... I wonder why when we all do so much, that we feel even, faint guilt at just sitting and watching something?
You have had some good running and some good meet ups too...Your Park Run sound super and I can just smell those Pine trees!
I think the guilt comes from the fact that we have a very long list of things that need sorting and it’s far too easy to opt out for more enjoyable pastimes. We will get there eventually…….maybe. 😂
Morning Dexy5. Yup, gardening can be lethal! Glad that it feels ok now. I have dropped my Happy Baby pose for now; it is quite tough on the spine, so no point in taking a risk. The NRC Marathon Plan has recommended exercises which change each week, so I am giving them a whirl….as well as doing my usual strength and stretch stuff. It is now a year since my last lay off so something is working🤞🤞🤞.
Sprintervals ! We are a long way on from Jog Run Sprint (which speeded me up but that was about it). As you know NRC produces much more useful data. Enjoying intervals! Who would have thought….?
Mrs BC sometimes does the ironing board in front of the TV thing if football is on. Loads of steam and noise; like having a fire breathing dragon in the room ( that’s the iron …not Mrs BC !).Maybe I could find a silent running version.
You live in a lovely spot; breakfast with good friends with the scent and sounds of sea as a backdrop sounds wonderful. I hope Coddfish was wearing her Park Run milestone running shirt; I would wear it everywhere!
It has just reached 20 degrees up here; bright sun and a lovely start to the day. No run today; haircut, our weekly call from Australia, then Molly’s walk through the shady part of the woods….and cafe ☕️. Hope your day goes well. 🙂
I was nearly at the end of my intervals when I came across Mr & Mrs JonathanP and 2 granddaughters. I excused myself as I bolted past and then caught up with them as I finished. Lovely to see them enjoying their family time and on the search for ice cream.
Oh, I’ve done just that so many times Dexy and quickly realised that my back doesn't like a big stretch at all!
The garden is lethal. I was pruning a shrub a few weeks ago and stupidly didn't wear googles and so a broken branch poked me right in the eye 😫 Blimey, that hurt. I’m staying away from garden tasks until after my race.
Yes I know from your previous posts that I should avoid the garden! But I do love getting out there. Is it the Bath Half you are training for? How long have you got till the big day?
Mrs BC has just said that she is coming on the shopping trip so that she can lift the water into the boot in case I damage my back. 😢 nice….only risk now is my suffering a severely bruised ego….😂
OUCH! I felt that twinge... it went right across my lower back!
So easy to do... just by the way, Yoga with Adriene... does a super little session for lower back, I have used it a few times after over exertion, humping heavy stuff around! Hope the pain has eased now.
I watched bits of the Olympic sessions and a fair few on catch up.... LOVED the Men's 1500 and the end result. It is great when a finish like that happens ! Keely Hodgkinson too... 800m... just fabulous...
Many years back, when I was at Grammar school, 1960s...I was one of the first girls to run the 200m... before than, only boys could run it! I got a medal... not gold though !
I am still pressing on with the NRC 10K plan... just to keep motivated and building up stamina and strength, The warmer spell has slowed things down and an 8K planned for Sunday did in fact turn out as a 35 minute Recovery Run... but... I am doing it... It is fun too!
Oh... Yes....I did get a medal this last week too... again, not a Gold...but a nice one nevertheless. Born Free Foundation !
That is a fine medal Floss. Definitely a tigress….on the medal I mean…but then again 🐯🙂.
Thanks for the Adriene tip. The NRC Marathon Plan has a link to the NTC App; there is a yoga content there too, although no specific focus on lower back. I will look up Adriene.
How times have changed! Not allowed to run over a set distance because you are female! Trust you to break the ice on that bit of nonsense!
The NRC plans provide structure don’t they? Routine works for me, as does not having to think “I wonder which run I should do today”. That is odd in someone who is otherwise a very free spirit, make it up as I go along type. With C25k following the plan was about not getting an injury. Now I just find I run better, distance and pace, with the plan. Comfort blanket maybe. Holidays are plan free zones..that is just about running free, and all my runs from home are runs with a view; best of all worlds I guess.
Enjoy the NRC10k…with Floss variations….but that goes without saying 🙂
What a trailblazer you were Oldfloss ! Your medal reminds me of the old (esso?) advertisement - drive with a tiger in your tank. We had tiger tails on our bikes to go faster.
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Weekly Chat April 12-18 🤩 Pep talk from Jeff!