Racing and Training 2019

am I went out with the Lliswerry Runners Old Timers. We did a warm up from Tredegar House , then some intervals, then a cool down

I have been doing my intensive glute stretches as prescribed by Jo Adams. Consequently I am sore quite often. I did a shorter LSR. It was 6.7 miles out along Braod Street Common (BSC). It was an easier pace. I did an out and back and escorted Sarah Skuse on the return.

I had a massage with Jo Adams. She gave me an intensive exercise program. Basically two glute stretches. Each one with each leg 3 sets of 10 of each. Hold for 10 seconds, release for 10 seconds.

I did an LSR 11.8 miles but there was no slow group. So I went at 9 mm on the BSC Bishton loop. The hills at Bishton got to me. Luckily Kate Parry-Jones and Sammy Jo-Jo were there (doing their 10 miles) so I finshed with them but even that was a struggle.

Did six at six but left hip not moving freely.

I did an am short run - 2.5 miles.. The Farmwood / Royal Oak loop. I am struggling with my Piriformis injury.

We did a 10.5 miles LSR from the NISV. Along the riverfront (parkrun return route) to the canal at Barrack Hill. Then western Ave, over the Gaer, through Mon Bank estate down to the SDR and back to the NISV.

Six at Six - two riverfront loops. One guy was there who was fairly new to me... Martin Talbot also Lisa Potter. Me plus... Sarah, Skuse, Maria David, Scott Penn, Ays Harper, Bethan Coles, Carl Elliott, Susan Urbano, Lorraine Fergus, Raz Ma, Sammy Jo Jo, Sam Skelton.

I did a morning easy run (before Yoga). The traditional route that I used to do with maisie... Farmwood Close, Royal Oak loop

Did an out and back from the NISV ... over the SDR bridge the riverfront path towards 14 locks on the canal. We turned at just over 5 miles and retraced out steps. Those who did 10.36 miles were.. Me, Lorraine Fergus, Darren ?, Claire Morgan-Powell, prior to that I ran with Brigitte Widdas (mostly), Chris Davies etc.

ran to the riverfront did the parkrun jog / walk home Met Bethan Jackson... she has signed up for Lliswerry Runners and the Newport marathon!

Six at Six ... the two lap figure of eight.

I did the Drogo 10. Here's what i said on Strava... Dave Proffitt A real test of my fitness, the hill at mile three was incredibly tough and a lot steeper than I remember (now I will never forget!). Thinking positively, there is no way I could have completed the course last year (or the year before). So I’m on my way back! They have stretched it out from 9.6 miles to a full 10 miles by adding a bit on at the start. Still queues at the first bridge for us slowcoaches though! I love it and the Saturday evening pre-race pint in the Post Inn at Whiddon Down is always looked forward to.

I did the riverfront parkrun (plus warm up and cool down) i also stayed for Stu (100) and Moira (200) cake at the riverfront theatre.

Six at Six - there were 20 of us at least. We did a double river loop - the figure of eight.

I did an 8 mile LSR with Kate Parry-Jones and Lisa Marie Williams They both have dogs!

I did the Elan Valley 10 mile road race. It was tough and hilly. Downhill for a mile and a half. The steepest hill was from just before two miles to just past 3 miles at which point the highest point in the race is reached. After that it is undulating but mostly undulating downwards. I was in front of Paul Dursly, Mike Pobjoy and Emma Malony. John Malony was about a minute in front of me.

I did six at six. There were 13 of us who started. Mandy just did 5K. We did the two laps of the riverfront again

I did the Richard Burton 10K. It was hilly. It was out of season for me but I did OK.

Six at Six. We did two riverfront laps. There were 17 of us! Matthew Potter Rob Tudhope Diane Williams Anna (Blonde Girl) Chris Morgan (Guy in green) plus one more Samantha Smith (?) Adam Pirouet Martin Talbot Darren Sammy Jo Jo Dan James Hennessey Lorraine Fergus Raz Ma Dave Proffitt Mandy Sharp Carl Elliott Wayne Edwards

Went to Caerleon to do some laps. Due to the effects of Pilates and Yoga perhaps (?) - I did 5 laps only.

I did a familiar interval session. 10 * 200 (1m) + 1 * 400 I did these in Caerleon. I did a loop and a bit to warm up. i did the first 200 from the Priory down towards the Rugby Club. I did the next nine 200s on the pathway next to the Rugby club. My 400 was down the path and back up again.

I did an 8.85 miles LSR with Kate Parry-Jones, John Hill, Liz Kenward and Naomi Hibberd. We did the Lliswerry 8 loop anti clockwise. We went out and came back via Traston Road.

Another wet Six at Six. We did Waterloo Sunset. I actually ran up Waterloo Road so it seems that the S & C, Yoga and Pilates is doing me good.

Lliswerry Runners Champagne mile on the track. I ran 6:50. I worked on Martyn Jones who, early on, was about 50 metres in front of me. I caught him and outsprinted him just. My time of 6:50 is an indication of my fitness level... not good!

Six at Six ... an extremely wet and cold one. The original route in Reverse.

I did some intervals on The Queens Way with Lliswerry group 4. approximately 1 * 450 + (2 * 1250) + 1 * 450. Group 4 was a large group. I met Laura Edwards and Adam Pirouet (new to me) and Rob Davies' GF Gayle was there for the first time for a long time.

It was a wet evening. I did 3 * 700 (430, 4:30) + 2 * 300 (2:00) on the the Cold Bath, Broadway loop in Caerleon. I started the 700s at the School Gates and ran clockwise almost to the footpath start.

I did a 10 miles LSR. From the NISv up the canal towards 14 Locks. I stopped when 5 miles was on my watch. I went out slowly wit the Snowdonia training crew... Steve C, Louise, Mike Titley, Leanne and Kat. When I turned they carried on. When I turned I linked up with Laud, Nick Rees and Sarah Kembrey... so my return 5 miles was a lot quicker than the outward 5 miles.

We did the Harlequin Dream ... probably the last time before it gets too dark. I cut it a bit short 'cos I was very tired.

I did a track session with Lliswerry. Steve Crowther led the session for group 5. We did 3 * 400, 1 * 800, 3 * 400

I did the Cardiff Half Marathon. I predicted my (chip) time to within 8 seconds! To those who asked I said 1:45:00. My plan was to run with the 1:45 pace man and, at about 7 miles, decide whether to push on or not. At the start, the 1:45 mark coincided with the barrier between the white pen and the green pen. There were two 1:45 pacers in the green pen. There were two pacers with 1:45 on white flags but they disappeared and didn’t start the race. My plan scuppered? As it happened I was able to judge my pace…err judiciously, particularly since a few of my chums who I might expect to be around me were around me. So my pace was pretty much as I anticipated for most of the race. There is a slight gradient at 3 miles, a climb up towards Cogan & Penarth. This is offset by a similar short descent down towards the Cardiff Bay Barrage. Taking that into account, I was fairly even paced until mile 10. This is where the toughness starts. As legs get weary there is, paradoxically, ...

warm up... 6 at 6 the original route cool down

I did two sets of 2 * 160 plus 2 * 80 on the river front - first set relaxed, second set a bit faster.

I did a speed endurance session on the river front after Yoga. 10 * (500 easy, 300 fast) There was a downpour in the middle of it which was not great. I am quite tired at the moment.

I did the Barnstaple Half Marathon on a bit of a wet day and with a touch of a hangover. I ran to almost 7 miles with the 2 hour pace man. I passed that pack on the downslope to the Tarka train. I ran back a bit quicker. I passed a Rodent, Julie Scholey and I high fived Paul Dursley. All three were doing the marathon. I finished with a chip time of 1:54:51 (Gun time 1:55:16) I had a glass of Prosecco in the runners refershments tent. Kay and I went for Sunday lunch at the Rising Sun in Umberleigh.

I did six at six the original route. There were 12 of us. (Roni & Carl were in Berlin). Matthew Potter, Me, Mandy Sharp (new to six at six), Justine Blaber ... I spoke to her for the first time. Sammy Jo-Jo (I am now her Facebook Freind). Plus some regulars, Sam Skelton, Chris Stevens, Colette Crew, Gary Brewster, Dan James Hen , Nicola Rose and Colin Tebby.

This was the day of the BMAF 10000 metres in Jarrow. Unusually for pre-big race night I had slept very well at the Old Rectory B&B close to Jarrow Metro station. Last night I had a meal, a mixed grill, at the Ben Lomond pub and I drank Diet Coke. I had a low carb B&B breakfast of Natural yoghurt with a few berries, then, egg, bacon, sausage, mushrooms, and half a tomato. Carb wise, I had some brown toast and butter (one and a half slices). It was quite a warm and sunny day though not as warm as Venice! There was a slight breeze at times and later on in the afternoon it was chilly in the shade. I walked to the track, that was just over a mile away. Our race was delayed for nearly an hour. There were so many entries for the M65+ and for the women that what was timetabled as one race was split into two. This actually gave me plenty of time to warm up. So it was a good thing. In the race itself I needed to beat David Jones of Stratford to collect Silver. He went off fair...

I did a speedwork session on the Riverfront path after Pilates. I did two sets of 2 * 160 + 2 * 80. The first set was relaxed the second set was fast relaxed. I have a race on Saturday so did not want to induce fatigue.

Saturday September 07 In the morning I took a stroll along the beach side walkway. I went south west-ish (?) for about 1400 metres. On the way back I saw Steven & Wendy Doxey beside the pool of their hotel. It looks like Steven has superglued his tooth back in. I stopped at a beachside café and ordered a Caffe Correcto, oops! I meant Caffe Cortado, I discovered that Caffe Correcto comes with a shot of Grappa within! I asked at hotel reception about taxis from Eraclea. The guy reckoned it might cost about €30 so that’s a bit prohibitive. I noted that there are umbrellas in the hotel doorway. That might be useful for tomorrow. I strolled up to the bus station and found out that I could buy a €3.50 return ticket to Eraclea Stadium and use it on the EMACS buses. I’ve had sleepless nights fretting about the buses. I didn’t want to pay €24 for a weekly bus pass. The event organisers kept it quiet that you could use the buses and just buy a single or return ticket. So, I got the bus...

Monday September 16 I had my usual breakfast. I spent some time at the pool. For the first time I had food at lunchtime. A meat and cheese panino and some fries with two bottles of Birra Moretti. I had a snooze then finished off back at the pool where I bumped into Louise Jeffries and her husband who were also taking their last opportunity to visit the pool. I went to the Royal Oak for steak with potatoes and a mixed salad with a Guinness for a change. I had a two-flavour ice cream at the shop next door (vanilla and Crema con una volta). I headed back to the hotel to do some packing before bedtime.

Here are two reports. The first is a reflection, the second was written shortly after the event. Sunday 15 September 2019 This was the day of the Half Marathon. Generally, I don’t sleep too well before a big race. I went to bed very early last night and so, even though I was up early, I felt well rested. I was in the hotel foyer just before 07:30. Breakfast did not start until 08:00 but the hotel proprietor offered me a coffee so I had a small jug of black Americano. I then had about 2000 metres to walk alongside the beach to the location of the race start/finish. I had a slight bad tummy which developed further as I walked alongside the beach. I managed to find a free beachside loo and used it. However, it was later on in the “race village” that the coffee worked its trick and I had an explosive dump in one of the portaloos. This was great since it fixed my dodgy tummy. So that was last night’s meal of Irish beef steak, potatoes and mixed salad (and ice cream?) dispensed with...

Saturday 14 September 2019 I ran up to the stadium for a maintenance massage which was given to me by Carmel from Tipperary. Saturday September 14 This was a recovery and massage day. Post 5000 metres and pre-half marathon. I headed to the stadium more or less as soon as I could to get to the British Masters Medical Services team before they got too busy. I was seen to by a young lady from Tipperary who treated me with expertise. I spent the afternoon at the pool and trying to relax. The rehearsals for tomorrow’s Jesolo air show were taking place so it was quite noisy at times. I had my usual meal at my usual establishment (The Royal Oak). I retired quite early.

Friday 13 September 2018 This was the day of the 5000 metres at Eraclea. I used public transport system for transport. I was using the iPhone smartapp to buy e-tickets. At the 5000 metres the caterers were packing up just as I was arriving so water shortages could have been imminent. However, Wendy Doxey gave me a bottle and I also took one from the official’s supply after the race. The M60 and M65 races had been combined as, due to bad weather, the timetable had slipped. This meant that I would definitely not be last. In this race I was running “to feel”. Bo Larsson slipped in behind me but I dropped him after maybe half of the race. I felt much better in this race than I had in the 10000 metres. Friday September 13 I had a lazy morning with a couple of hours at the pool. I was preparing for the 5000 metres so I needed to be relaxed. I headed for the bus station mid-afternoon. I caught the 19a to Eraclea. It was a very warm afternoon and there was very little water to be had....

Wednesday 11 September 2019 I did a training session in the afternoon. I ran out along the beachside path. I cut inland to the road and headed back. Running along the “main” road was not great so I devised a series of intervals where I ran the beach access roads and recovered from the effort between each beach access road. Afterwards I went to the stadium. Wednesday September 11 This was a recovery day with some swimming and some light training. I was at the pool fairly early in the morning (09:45). I watched a German couple arrive in the pool area which was empty apart from me. In one corner they meticulously laid out all their gear on four sun beds and then disappeared for an hour and a half. There was a passage from “This is going to hurt” by Adam Kay which particularly caught my attention this morning… It was Feb 29 th 2008 and a young female decided to take the leap year option to propose to her boyfriend. She bought a ring and a Kinder Surprise Egg put the ring in the...

I forgot to mention my massage on Friday 06/09/10 ... thus The weather was very bad. It was thunder and lightning and a torrential downpour. I sheltered from the worst of the weather in Bar all’Angolo where I had a Caffé Americano. I eventually got to the British Masters Medical Team and had a working on by Claudio (from London) also gave me the contact details for a really good Chiropractor in Cardiff. I watched some of the 100 metre finals and then headed back towards the Royal Oak where I had my usual steak and potatoes. Prior to the meal in the oak I went into the Gelateria across the road and had a beer and a glass of red wine. After all that I had another early night. So, on to Monday, the day of my second massage session with Claudio Monday 09 September 2019 Recovery and massage day. I had a lazy morning. I got to the pool early midday (if that is an actual time). I had a short swim to ease the stiffness in my legs and lay down for a while reading my book. I am readi...

This was the day of EMACS 2019 10000 metres at Eraclea. I was awake at 6am and did some chores then had another lie down. I drifted off and woke up again at 09:24. Breakfast is buffet-style. I no longer have any interest in the cereals or fruit. I just line the plate with thin slices of cheese and mortadella and have bacon and eggs on top. I only had one helping today. I am still having a couple of bread rolls and butter. The bread is probably not as harmful as UK supermarket bread but I would still like to cut it out. Buttery bacon rolls are rather nice though. The waitress, as soon as she spotted me, smiled and said “American coffee?”. I noticed that Athletics Weekly was Tweeting about the cross country which was taking place in the storms which have already hit Caorle. I checked the start list for the M65 Cross Country. Elio Lepore is not on it. I tried hard yesterday to get him to check at the confirmation desk but he wouldn’t have it. I notice that he did not run. I should hav...

This was the day of the first race, the 1500 metres. My race was at 15:00 so I was able to have a reasonably relaxed preparation. My goals for this race, as I posted on Facebook, were… (1) Get a season's best. (2) Don't get lapped (3) Don't come last (4) Don't be sh*t. I noted that Joe Gough from Ireland, the current world champion, was in my heat and that I've never been lapped in a 1500 metres race. I spoke to Joe before the race, he asked me how many qualify from each heat.   I explained that it was the first three from each heat then the 10 fastest losers. I succeeded in achieving each of my four goals. As it happens, Bo Larsson, a familiar adversary from Sweden, was in my heat. His season’s best time was 6:00.0 so I figured that he would be a good target. I tracked him and outsprinted him in the final few metres. We finished in times of 6:12.73 and 6:13,36 respectively. By making him my target I achieved a seasons’ best by 10 seconds. I would not have caught ...

Sunday morning at 08:00 I did an 11 mile LSR running at a very slow pace with Bethan. We went aoutbound via The Queens Way and back via Bishton, Llanwern and the SDR. Bethan did an extra mile by herself for her first 12 miles run.

Six at Six

Speedwork on the Caerleon cycle path 150 * 2 + 75 * 2 + 50 * 2

Lliswerry Track Session 12 * 400 + 1 * 200

From 14 Locks... The Old Faithful run (Canal last). We went via the new Jubilee park estate.

Pyramid session on the Caerleon cycle path 150, 250, 350, 350, 250, 150

We did six at six the riverside figure of 8. There were 14 of us plus Carl on a bike Carl on a bike Roni Me Layton Jones Richard Talbot Susan Urbano Dianne Williams Alison Ellis Julian x Trudy Hurford Ellie Jones Barbara Wilkinson Claire Pearce Liz Sharp Tottle plus one young lady unknown to me

It was the Crooked mile and this time it was (well) organised by Caerleon Runners. I did 6:33 which is my fastest mile of the season so I am happy. I went of a bit quick and decided I had to ease back. I finished quite stronglt. My Garmin stats were... Laps  Time Cumulative Time Moving Time Distance Elev Gain Elev Loss Avg Pace Avg Moving Pace Best Pace Avg HR Max HR Avg Run Cadence Max Run Cadence Avg Stride Length 1 01:32.5 01:32.5 01:32 0.25 -- -- 06:10 06:08 04:59 120 140 196 218 1.33 2 01:45.0 03:17.5 01:45.0 0.25 3 -- 07:00 07:00 06:28 137 139 186 191 1.23 3 01:43.3 05:00.8 01:43 0.25 -- -- 06:53 06:52 06:54 137 139 187 189 1.25 4 01:33.5 06:34.3 01:33 0.24 -- 3 06:36 06:33 06:20 138 140 188 196 1.3 Summa...

I did a short sprint session on the Caerleon cycle path. Saw Nicky Dominy on my cool down. 3 * 120m + 90m + 50m It went reasonably well

I did an LSR 10 miles from the NISV towards 14 locks (out and back). Our watches clocked 5 miles close to the bridge about a third of the way up the steep slope. That's where we turned. There were nine of us.- me, Elinor & Morwenna, Bethan Coles, Ange Taylor, Marion Norris, Hayley Penn, Lisa Williams (Lisa-Marie Williams) and Nichola Rose (with an h).

I did an LSR from the NISV. 10 miles which was an out and back towards the 14 locks. We actually stopped at the humpy back bridge about a third of the way up the steep hill. It was at this point that watches were showing 5 miles. I led group 6, we were... Me, Bethan Coles, Elinor and Morwenna Phillips, Ange Taylor, Marion Norris, Hayley Penn (she is Scott Penn's partner by the way), Lisa Williams and Nicola Rose. We were well outside 12 minute miling.

I did six at six the riverfront figure of 8. 12 started. Roni dropped out early doors with a bad back.Not sure how many did the second lap. There was Dave and Ann Westley, myself, Sam Skelton, Richard Talbot, Dianne Williams and Liz Davies.

am After Pilates I went to the caerleon cycle path and did a speed session. 700 (7m) + 3 * 300 (4m) I lengthened the recovery after the 300s to 4 minutes from the traditional 3m so that I could walk back to the same start point. The workout was set up on my FR235 with lap press recoveries.

Sports Massage with Josie. I am feeling pretty good. I just need to shed a stone! I met Jane Derrick (Caerleon Runners) at Slimming World!

Rose Inn race 4 in the series. I was 4 seconds slower than race 2 even though I felt fitter and stronger today. Did the false start caused by a farm vehicle backfiring have cost me those vital seconds? I ran the first lap with Chris Hill (Caerleon) and Andy Davies (Rodent) they both slipped back on the second lap. My last mile was the fastest by 20 seconds.

8am Lliswerry official 9 mile LSR with some 10:30 min milers out of the NISV

technique... short sprints on grass 8 * 60 on the top field of Beechwood Park

2 sets of 160 * 2 + 80 * 2

10 * 400 on the track

3 * 3 * 200 on the cycle path at Caerleon

The Brecon 10 mile road race. I struggled through lack of fitness but I was five minutes faster than last year so I guess I'm on the way back!

Six at Six ... the riverfront figure of 8

2 sets of 160 * 2 + 80 * 2

SDR bridge reps with group 5

Lock Lustre from 14 Locks reached Betws Road before turning

Speedwork on the cycle path 3 * 3 * 200

The Magor 10K at birthday bimble pace

Six at Six... The riverfront figure of 8

Speedwork on the cycle path 2 * 160 + 2 * 80

Speedwork on the cycle path 7 * 200 (3,2,1,3,2,1)

I did an easy recovery run. The weather is still very warm by the way. I ran down through the park and along to Victoria Avenue. I jog walked up Victoria Avenue. I ran home via Beechwood park.

I did the WMAA T & F Champs at Brecon. My main rival was Mike Davies since MIke Murphy is much to quick (and Elio for that matter). Elio missed the start of the 3000 metres. I stayed with Mike Davies until he kicked on and I couldn't respond. My time was 13:18.51. Almost an exact even pace run. Since Elio was not there I took the bronze. In the 1500 metres MIke let me go and then sprinted at the end to catch me on the line so he took the bronze by one 7 hundredth of a second.

I did six * six. We did a revised version of Waterloo Sunset which took us left on Waterloo Road. Up the back street and across the railway line on to Cae-Perllan road. The first time I have used that footpath for many years. It was steep! For the descent we used Oakfield Road rather than Llanthewey Road. The others added a small loop by running over Newport Bridge, down Corporation Road on to the footpath by Maindee School left along Rodney Road then a turn back on to the riverside path and then back along to the footbridge to make 10K. https://www.strava.com/activities/2545967465 I cut it short because I was with Sammy the trainee Mental Health Nurse and she had done enough at 4.75 miles. In addition to Sammy, there was. Roni, Carl, Claire, Ays, Myself, Sue Urbano and Dianne Williams

I joined up with RunNewport on the riverfront for the first time. We did some short sprints (Flying 30s). Paula was lead coach. We did a long warm up with some drills it was a well lead session. There was cake afterwards.

I did the 1500 metres at the Chelenham Open (3). I was in Race 5 and came comfortably last. Youcan probably tell where I went wrong. Lap 1 01:37.0 Lap 2 01:42.2 Lap 3 01:48.1 3/4 Lap 01:20.9 Total 06:28.2

A short activation session on the riverfront after Pilates 2 * 160 + 2 * 80 This was the session with the raised and ranting Male voice coming from a nearby dwelling.

I did six at six .. the Riverfront two laps  "figure of 8"

I did a track session of 400 reps. ... 400 fast, 400 easy. I was very weary.

This was the morning before I set off for Glasgow. I did a 14 miles LSr with Geraint Heath etc. I didn't start out to do 14 ... it just happened.

am Core Fitness session at Bannatyne's followed by speed work on the riverside path .... 200m, 300m, 300m, 200m pm six at six

Pilates

1500m Time Trial on the track

Did 3 * 3 * 200 (30s, 5m) on the cycle path with Eleanor

Dida 10 mile LSR from the NISV with Dan, Janine, Alison Carter, Julia Groombridge, Nicola Rose Zerk, Trudy Hurford, Claire Scott, etc...

Run to riverfront park run, did the parkrun. Got a lift home with Kate Parry-Jones

am Corefit - My first Corefit session at Bannatynes (Instructor : Ashton) Warm up (1) Arm rotations. (2) Lunges (3) Squats 2 sets ...1 minute at each station, 2 minutes recovery before second set (1) Medicine Ball Sit Ups (2) Ketllebell obliques (12 Kg) (3) Low bar leg exercise legs under over under over etc.. (4 ) Superman stretches              Note that I did mine on my knees rather than full plank              position ... that can come later when I am stronger. (5) From plank position alternate "mountain climbing"              Note this exercise comprises bringing right knee into left arm              and back then other knee.

Pilates plus a rest day (Looking after Emmie)

I did some short "The Queens Way" intervals with group 5. Th guy who is not as tall as Jim is called Steve. I also met Fiona and Victoria for the first time.

I had two rest days. This morning I did a short speed session on the cycle path at Caerleon ... 200, 300, 300, 200 it went well. In the evening I did the 4.5 miles Old Faithful run with group 5 from 14 locks.

I ran to the riverfront. I did the parkrun. I jog / walked home. Had a bit of a sore left ankle at the end of all that. Got soaked into the bargain too.

pm I did six at six ... The Waterloo Sunset route. After cruising most of it, even though I had my coat on, I ran my fastest time on  Louise ezie's reverse footbridge Saga segment.  😀  Love to  Roni ,  Carl ,  Steve  and a dozen others!  💕  x Actually, there were 11 others. Barbara Wilkinson, Chris Stevens, Colin Tebby, Dianne Williams, Gareth Parry, Hywel Jones, Sam (Skelton) and Dave (Prowse)  see what I did there, Paul Price, Sonja Breese and Stephanie Secker

pm I did a Wetlands interval session. There were 12 of us with Steve Crowther leading. Then there was me and... 3 Paul Price 4 Eve Rowlands 5 Beth (blonde pigtail/plait) 6 Julie Davies 7 New Tall Steve 8 Maria English 9 Theresa Murray(alice's Mum) 10 New Sam and two others!

I did the Rose Inn series race 2. It was a damp evening though the rain held off for the race. Th farmyard and car parking field were soft and muddy in places. I ran an a steady pace, one that I thought i could maintain. I was right. It looks like I was an even 7:30 pace for three miles at least with increasing effort towards the end getting me under 30 minutes (29:33 officially). Due to GPS inaccuracies the pace may have been more even throughout.

am I did Pilates pm I was looking after Enmie

LSR from Sainsbury's. We did the Malthouse Loop. There were lots of us. Julie Davies plus one did their own thing. The rest of us set off on the Malthouse Loop (canal first). Claire Scott & Trudy Hurford hung a right at the three blackbirds and did seven miles. Our loop was 9 miles. Gaynor Lugg Dee Thomas, Neil Sidney, Mike Pobjoy, Cheryl Hill, Dan Lane, Trudy Hurford, Debbie Moran, Dave Proffitt, Janine Lane, Claire Scott, Tracy Strydom, Gareth Parry, Vicky Davies, John Edwards, Chris Stevens, Ian Harrhy.

Des & Lucinda's wedding

am Light Touch Massage by Jo Adams pm Six at Six the Newport 10K Route plus the most amazing storm I have ever run in.

Pilates

I did a SDR half bridge set of reps with group 5. I was not sure of all the names but there were... Me, Maria English, James Scrimshire, Eve Rowlands, Becky (or Bethan), Eve Rowlands, Paul Price, Bethan Coles, Theresa Murray (Alice's Mum), Julie Bates, Gemma Stainthorp Robbo Clare (Clare Dando) We did six reps. Three in each direction. Hard to the speed sign then continuing across at recovery pace. 90 secs recovery then return. Good session for group 5 last night. There was a dozen of us. We did six repetitions on the SDR bridge, three in each direction. Hard effort on the up slope then easing off to recover. After 90 seconds set off again in the opposite direction. Excellent running by all of the group, tired legs all round at the end, some decent banter too... but no selfie King or Queen to record the event for posterity.

I did GLCL (3) at Pontypool Park. I had a lift with Dave and Ann Westley. I started at the back and worked my way through. There was a cake fest at the end which in future should be avoided.

am I did Pilates ... instructor was Claire, I met a lady called Ann. Ex Celtic Manor member. pm I did a speedwork session. Feeling quite tired going into the session. Pilates and what is hopefully the tail end of a sore throat and snuffles may have contributed to this. I did 5 * 400 (3 min rec) on the Caerleon to Pillmawr Road cycle path.  Splits  Time Moving Time Avg Pace Avg Moving Pace Best Pace 2 02:12.3 02:11 08:52 08:47 07:06 4 02:04.7 02:03 08:22 08:15 06:58 6 02:05.0 02:01 08:23 08:07 06:05 8 01:52.4 01:49 07:32 07:19 06:06 10 02:06.7 02:04 08:30 08:19 06:22 I then did 5 * 75 RS to finish.

Led a Sunday morning LSR from the NISV. There were 12 of us. Me, John Hill, Dan Lane, Jon Kendall, Cheryl Hill, Gaynor Lugg, Vicky Davies, Tracy Strydom, Teej Dew, Lisa Nicholls, Claire Morgan-Powell, Alison Ellis. We did a Lliswerry Loop plus a Transporter Bridge loop... the 10 milers didn't do the extra loop. I planned the route to be 12 miles on Strava but it was a bit short. I clocked just over 11.8. Claire Morgan-Powell's first 12 miler and Cheryl Hill's first long run for a long time. They were both thrilled. I had a bit of a sore throat and a snuffle.

I ran to the riverfront. I did the Riverfront parkrun. I got a lift home with Dave Westley.

I did Six @ Six ... the original route. Roni missed it due to a poorly toe nail. So there were... Steve C leading, Sam Skelton, Jon Kendall, Rob Tudhope, Trudy Hurford, Dave Prowse, Liz Davis, Dianne Williams, Chris Stevens, Claire Morgan -Powell, and me.

am Pilates at Bannatyne's

Joined Bannatyne's Gym I marshalled for the 5K Time Trial. I was at the flats. I met and had a chat with Steve Wadley

Did Mountain Road - spent most of the time chatting to Gaynor Lugg.

Did 3 * 3 * 200 on the Fosse - Caerleon Comp path adjacent to Caerleon RFC. I used a garmin workout to control the session. It was kinda tough! my reps were well over 50 secs.

Did a 10 mile LSR with Ays and Claire Morgan-Powell. It was their first 10 mile run and they were full of praise. Also the first time that I felt reasonably recovered from my marathon