Racing and Training 2019

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