Mr. K. checking in.......well that`s easier said than done but let`s just say eventually !!!

Well where do I start with this one..........at the beginning I guess .

At the beginning of December it was the running Club`s trip abroad – we were off to Benidorm for their half & full marathon. There was 9 of us in the end, which I didn`t think was too bad. We all met up on Friday at Gatwick and all managed to catch the flight (!!!) which added to the fun. Whilst we booked the flights separately we had booked the trip through `Running Crazy` and was met at the airport by Malcolm and his team and went to the hotel (nice hotel - Hotel Poseidon – great location for Benidorm & the very close to the start / finish areas but looking back, maybe we should have gone B&B rather than half board. Impressed with the numbers of runners who also went with `Running Crazy`- great fun to be part of a larger group but still your own group.

The half marathon was on Saturday night. I personally think it worked but it will be interesting to find out if they hold it separately in years to come. We had gain a runner overnight so eight Covies were doing the half now with Alan & myself in support. The weather report was not looking good – it fact at 6.00pm when the runners made their way to start it was chucking it down - I don`t mean slightly raining, I mean a heavy downpour without any sign of easing up – it didn`t ease. I was praying it would stop for the marathon in the morning.

Despite the heavy ran it was fascinating to watch – the leader broke away very quickly and soon it turned into who would come in 2nd & 3rd. The great thing about the course there was a number of loops & switch back, which meant you could almost stay where you were & see and support the runners going past 2 or 3 times. I did think the cut off was a little tight - 2hrs 30mins. All the runners did really well esp in those conditions. We watched & cheered them come home - all completely soaked but all wore big, big smiles. Luckily enough the hotel was nearby so showers & cups of tea were readily available. We decided not to go the `Half Marathon After Party` as we could all go the next night.

The next day & the skies were clear & the sun was out (yeah). Normal pre-race stuff completed - I had brought my own breakfast so I was ready early on. Put on i-pod and relaxed for 20 mins or so. I nipped out for a bit of a warm up - just over 1.3M at easy pace. Met up with the gang for photos etc at 8.00am and wander down to the start (nearly forgot to start the Garmin). Fairly small field of runners (just over 300 or so). Time wise - despite wearing a 3:50 pace band (8.46m/m) I wanted a free run, which I guess why I wasn`t too bother about the fast 1st mile. With the uphill 2nd mile the pace slowed but even this faster pace felt right so I thought I go with it.

After a few miles the pace steadied off and it was nice to see constant splits. I worked out that sub 8.00/m pace for a marathon - OMG that`s 03:30:00 pace - flipping heck :-O I know I need to become a more economic runner for these longer runs I want to do and I understand the by-product of that would be faster times but still a 03:30:00 marathon runner ????? I thought the course itself was a good one - plenty of areas where the lead runners would be coming at you. I did notice that I was a lot closer than normal which was encouraging. I saw my Club mates a couple of times which was great. At the 16M stage I saw them and I thought I was quite `fresh`, however shortly after that the wheels starting to come off...

The wind had increased (plus my tiredness increase) - I tried to keep the same pace into the head wind. At about the 19M mark I took my 1st walk break - without really thinking about I just stopped to walk & take a gel. I could not believe it as a couple who I had stalked for ages & overtook about 14M went merrily past me :-( but it did make me start again. At about mile 20 I saw my club mates - they were only by a Guinness Bar - where was my beer??? For some reason that sea front section was much, much longer this time 2nd time around.

At the turn (22M) I walked again - I limited my breaks to 20 seconds. At about 23M I saw a Hogweed Trotters - he was walking too. We dragged each other along - we had planned to run to the water station & then take a walk break there. Soon enough we were on the home straight (25.5M) - again seemed to get longer. We walked / ran together. I remember that advice - no talking when walking which worked out. We `whipped` up the crowd at the turn which was amazing easy :-) Turned the corner & saw Covies - great stuff. Applauded the crowds & did a bit of show-boating for the finishing cameras.

Through the line and forgot to stop the garmin. After collecting all the `goodie bag` * stuff (* no bag provided) I made my way to my club mates & watched runners coming through.

1) - 1m - 7:52(7:52/m) - 140cal
2) - 1m - 8:21(8:21/m) - 141cal
3) - 1m - 8:07(8:07/m) - 139cal
4) - 1m - 7:58(7:58/m) - 138cal
5) - 1m - 7:45(7:45/m) - 142cal
6) - 1m - 7:49(7:49/m) - 141cal
7) - 1m - 7:50(7:50/m) - 141cal
8) - 1m - 7:47(7:47/m) - 140cal
9) - 1m - 7:41(7:41/m) - 140cal
10) - 1m - 7:47(7:47/m) - 139cal
11) - 1m - 7:48(7:48/m) - 141cal
12) - 1m - 8:05(8:05/m) - 140cal
13) - 1m - 8:14(8:14/m) - 139cal
14) - 1m - 8:09(8:09/m) - 138cal
15) - 1m - 7:51(7:51/m) - 140cal
16) - 1m - 8:05(8:05/m) - 140cal
17) - 1m - 8:23(8:23/m) - 138cal
18) - 1m - 8:34(8:34/m) - 139cal
19) - 1m - 8:34(8:34/m) - 137cal
20) - 1m - 9:31(9:31/m) - 133cal - Boom
21) - 1m - 9:11(9:11/m) - 136cal
22) - 1m - 9:39(9:39/m) - 132cal
23) - 1m - 10:39(10:39/m) - 132cal
24) - 1m - 9:11(9:11/m) - 138cal
25) - 1m - 10:29(10:29/m) - 127cal
26) - 1m - 10:23(10:23/m) - 133cal
27) - 0.54m - 9:22(17:14/m) - 77cal - *

Race provided data

4.5 Km - 00:24:26
12.9 Km - 01:04:58
13.1 M - 01:45:58
29.5 Km - 02:28:36
(20.0 M - 02:42.12)
37.5 Km - 03:17:48
42.0 Km - 03:45:18

Route -




Back at the hotel we had a couple of beers by the pool and then freshened up for the `After Party` which I have to say was a hoot – one of those classic nights that starts slowly then boom. Loads of dancing (of sorts), fun, laughs and many of those `beer` things.

Edit - Running Crazy Video Clip - http://www.youtube.com/watch?v=WaYxb6TkJLE

The next day (Monday) was really trying to recover from a hangover. Tuesday was much better – even went on a recovery run. We were staying till Wednesday, so come that morning we had got the hotel to open up for breakfast early – just finishing off breakfast when Malcolm came over & informed us of Gatwick being closed. Ohhh !!!!

He had already secured, if we wanted them rooms at the hotel. After a while we had worked out we couldn`t really do a lot until Gatwick had re-opened, as flights to other UK airports were full. We were all in a bit of a dazed for that day. No better news the next day. Malcolm had suggested a trip to the cross which overlooks Benidorm which was nice. A plan had emerged – two of us managed to get on a flight to Gatwick on Friday & the rest of us were booked unto Sunday`s (+4 days) to Manchester.

Another lesson learnt is to pay for `Speedy Booking` this will ensure you get on an aircraft that over sales seats – 2 extra now needed for the Manchester flight !!! Nice day out in Alicante.

Next day we had to change hotels – again all arranged by Malcolm and we spent the morning on the beach, then off for a 6M run in the afternoon. A quiet night followed as we knew we had long day ahead.

Met up with the other two who were meant to be on the Friday flight and swopped stories. Eventually the gate was called and allowed on the plane – at last. As we were landing we did have a medical emergency which for some reason felt typical for those last few days. No major problems just one of those things.

We cleared customs and found the car hire place. Now we (my brother) pre-booked a 7 seater. After a while we realised that 7 people & 7 bags would not fit !!! Alan had said that he could work in the Manchester office and his Mum lived nearby....so we cut him loose. Packed in the remaining 6 bags & Gatwick bound we went. To be fair the drive was not bad at all, the worse bit was seeing the M3 junction on the M25 – big thanks Brian for driving.

Eventually we reached Gatwick North......unfortunately the car depot was closed so we had to drive to the other terminal & wait....and wait for someone to check the car over. We met up with the group and made our way home.

For a short break it turned out to be quite long.

Star Awards – a real tight call...........

1st prize has to go to the marathon Wheelchair athlete - who shown absolutely incredible strength. First he had to push himself around the course and then to finish, he had to go up the finishing ramp. He tried to go up normally, then he tried going up the ramp backwards, then he tried zig zagging up - all to rapturous cheering. Finally he made - even from the distance we were it was a `lump in throat` moment it really was – goes to prove that you should never, never give up..

Well done him (sorry I don`t know his name).



Edit - later found out his name is Mike Marten - Interview No. 44 - http://www.juliaarmstrong.com/index.php?id=780

Then comes closely followed is Malcolm from Running Crazy who went well beyond what we paid for - massive, massive thanks to him (BTW that`s Running Crazy at ( http://www.runningcrazy.co.uk ). If you ever want to go on an overseas organised running trip then I highly recommend Malcolm and his team.

I do need to mention the rest of Cove Joggers gang - Karen, Julie, Wendy, Alan, Brian, Dave, Dennis, Peter, Steve - despite all the going ons which were out of our control thanks for a great week guys.



Now as it happens I had booked a week`s break to Egypt which meant I was back at Gatwick on Saturday – yeap 6 days – for a relaxing (non racing) Winter sun break. No real plans just chilling out time. Which on the whole that`s what happened............except when we got to the airport for the homeward flight, only to find the flight cancelled due to snow at Gatwick. Now I won`t bore with those details but all I`ll say is that I stayed at the Movenpick @ El Gouna for 3 extra days and it took two flights to get home.........but I did get a shout out on Marathon Talk rate your run (wk 50)

I will picking next year`s trips carefully........and there is already talk from certain corners of barring me from the next overseas Club event :-/

Next Up - Was the Cliveden Cross Country but was cancelled so it`s the Tadworth 10 on the 2nd January

Hopefully I came in last....

Well yesterday`s sweeper at Saloman`s Turbo X at Bordon was a blast.

Was a bit odd going to a race and not racing. Anyway come 10.00am the hooter went and they were off - well nearly all off, I waited for a lone `last` runner to run across the car park, and off we went to great cheers. Got to about 1/2M and on came the radio to hold back as there were 3 late runners. They caught up & off we went again. We soon caught up with main of runners.

About a couple of miles I walked with a runner who had twisted his ankle & pulled out and the next marshal point. Ran to catch the last runners up - who were in the first loads of deep ditches. Had a laugh with them - they `made me` follow the course. Soaked but luckly the radio wasn`t (pheew).

Came across a badly injured runner - twisted ankle resulting in tennis ball sized swell on his ankle. Called up for back up - to be fair it wasn`t the best place to get help to but a marshal on the quad bike came along after 15 mins or so. Gave the runner a hat I found and the choc bar I had in my pocket and off I went again to catch the runners up.

Well when I signed up for the sweeper`s role I didn`t expect I would need to run at race pace during this one. By the time I found the last runners I was knackered. They must have been at least 2.5 away (ok maybe 1.5M - 2M) but I was knackered. The last runner was also someone who had gone over on their ankle. She had done really well to get to that point - she didn`t want to quit. We carried on & entered the X zone - blooming heck, waist high mud ditches, cold water streams - not good when fully fit. She so wanted to finish the course so it was a massive shame when she pulled out with about a 1 mile (or less) to go.

I set off to see if there was any others still out on the course (I`ll admit not going through the rest of the X zone) - didn`t see anyone and made my way through the finish. Hopefully I was the last one.

Hope the injured are not too injured.

Good fun & yes I`ll do a sweepers job again. Had a nice cup of strong hot coffee and a pot noodle at the car. So a bit harder as the first day of a taper week than 1st thought but a lot of fun. Roll on next weekend.

Top tip - get to races early.

Not sure how (or if) I should log the miles I ran.

Next up - Benidorm with the club. Weather wise for the marathon on Sunday = 16C with light rain. Sunday`s evening weather - what do I care, as if I`ll remember it :-)

No going back now....

......remember that `Be careful what you ask for, as you might just get it`....

Well today I posted off my race entry to the `SIS Lightning 12` – This is an off road 12 hour event in March 2011 over a 6.2 mile course that "will be as challenging as it is enjoyable". Open for solo runners & teams.

Race details - http://www.provelosupportuk.co.uk/lightning_12hr.html

Last year`s winner`s blog - http://ultradiscostu.blogspot.com/2010/03/wiggle-lightening-12hr-race-report.html

Yep I`ll be doing this solo.

Not too sure about a training plan just yet, but races already entered so far include the Winter`s Tanners 30 in January & the Moonlight Challenge in February. I guess I`ll have to read up on 50M or 100Km training plans (that`s a bit scary - gulp). One thing I do need to work out is race nutrition. As for my target mileage – not too sure as the weather conditions will play a major part but if the weathers gods play fairly then I like the thought of double figures.

Exciting times ahead then :-)

PS I know - I wish I could do links

My own tribute to the past.....

....& the Athens Marathon.

A bit of a preface - I first saw this Athens Marathon around early March time, and to be honest it wasn`t the fact that it was advertised as the `2,500 year anniversary of Philippides running` (that did help to highlight the event) but what attracted me to this was that it was being held on the weekend anniversary of my Dad`s passing. So I thought it would be perfect to run this for my Day & Brother. What also helped is that I really do enjoy the Greek thing - culture, weather, people, the way of life plus I`d been to Athens a number of times.

So to the actual trip.

Friday - On the plane I played the `guessing` game - Guess the runners. I think I spotted a few, looking at their non 'street' trainers, running club cloths wear. The lady sitting next to me helped out with showing off her duty free in a Sweatshop bag. Turns out she was running with 2.09 events. I told her that whilst I hadn't been away with Mike and his team I had, being local to 2.09 done a few of his races (plus I know someone who works for them). On the flight over I managed to catch up on two podcasts of Marathon talk – inc. the one about international racing - LOL - well better late than never!!!

Collected my free travel card. Got to the hotel (Hotel Attalos in the Monastiraki area) without issue and a quick night walk with something to eat and an early (ish) night was the plan.

Saturday - A bit of a rare lie in as no parkrun. Leisurely breakfast and made my way to the expo. Bit of a scrum but saw & collected everything I needed. After catching a few rays in a nearby park it was back to the hotel - no point on wasting energy before the race esp when I can walk around Athens on Monday & early Tuesday to free up the legs.

Race day - With the early start and clocks changing I didn`t have the best night`s sleep. I was up around 4.15am (I think), had breakfast in the room, showered and out the hotel door at 5.15am, nearing bumping into this couple back from a Halloween fancy dress party - I don`t know who jumped more. Anyway got to Syntagma - the nearest bus collection point and away we went - unlike the `JW Ultra` bus this bus was very, very quiet. So enough we were out of Athens and started to see some of the race distance signs - also made note of the hills & slopes along the way !!!

Got to the Marathon, again all a bit quiet. We made our way into the starting area AND what an starting area it was - Incredible - and that was at 6.45am. All what was at the starting area was basically a running track with a gym, the starting areas with zones, loads of loos & an Olympic torch and a plaque marking where you were BUT what an atmosphere - Traditional Greek music was being played out. Got changed & dropped the bag off and did 2 or 3 laps as a warm up on the track, along with the elites - how fast do they warm up???

About 8.50am I got into the zone - I was in zone 6 (of 7) & TBH I didn`t mind that as it meant a steady start esp in sun. I had a planed to run to a 4 hour pace (9.08/m), again not really knowing how I would react to the heat plus how the legs would like running again after pinching that 3:40 at Abingdon two weeks ago - my biggest worry was cramp. It was fascinating to see how runners from different countries dressed - and stereotyping here - the Greeks (3/4 legs), Germans (loud bright colours), & Chinese (wore red & carrying their flags).

At about 9.15am our wave had started. Kept it steady for the few miles. Soon enough we were going around the Marathon statue (5 Km - around 27:30), seeing the runners in front & behind was a boost. but was a bit busy & tight in this section plus it was the 1st water station. I was going to take a few photos but didn`t in the end. Carried on back, and it did thin out. Heard these two American runners behind - saying how bang on schedule they were, how awesome they were doing.....I looked at garmin - we had just past the 4M mark lol.

A few steady miles later & it was the 10Km point - 55:XX something which was about right, maybe a bit of time in the bank. At this point we moved in land so the views of the sea disappeared. Just before the 10M mark the course took a nasty direction - uphill. Didn`t really need that but then it did go down for a couple of miles, then back uphill again. Through half way (again an uphill section) in around 1:58:xx - two minutes in the bank = NOT ENOUGH.

Kept the pace steady as the miles passed - seeing the small road side shrines & a couple of Greek Churches reminded me of why I was here.

The support from the locals was just amazing - the memories of the shouts out of "Bravo, Bravo, Bravo" & handing out Olive branches I will treasure for a long time. I did try to shout back out efkharisto. The next mile stone point was the 26Km mark - was funny as I cleared there in 02:26. By this stage I changed my water station tactics - first half of the bottle I emptied over me (& my burning left arm) & into my cap to cool me down, the rest I sipped.

Through 20M @ 03:02 which from my pace band was right on the 4hr button - no safety margin. I needed to push on, there's no way I wanted to give them a just over 4hr marathon time. I used the end of the small underpass as the point where I was going to speed up - 21M flew at 8:26 - opps my thought was don`t blow it and get cramp, I needed to save some energy for the 5 remaining miles, reduced pace a bit - seeing more and more runners at the side stretching out their legs confirmed this. Relaxing the lower legs the best I could but maintaining a sub 9/m pace. Each mile past was a mile closer and vital seconds being put into the bank. Mile 24 was a brutal little rise (allowed myself a 10 second walk – did swear to myself to get a move on). As I went around the corner I saw my 1st runner down :-( Never good but reminded me to finish was the first goal & then a sub 4 was goal No. 2. Eased back a bit more, kept the legs relaxed as I knew I had a few seconds in the bank. The last mile I sped up almost counting the seconds down.

As I turned the corner I saw the finishing stadium – WHAT A FINISH – the ancient marbled stadium with the Olympic rings in the background - it takes your breath away. Passing the 42Km flag – which was practically the only Km marker I noticed – hearing the roar of the crowd is simply unforgettable. Those last 195 metres did seem to take an age and I don`t mind admitting that I finished with tears in my eyes and arms waving around – I had done it, not the actual running of the marathon but I had run for something far, far bigger than me – my Dads & Brothers memory. Plus I guess for the romantics it was nice to run in footsteps of Philippides and in the 2,500 year anniversary run.

Got through the finish and met with the medley of the finishing area. Went to the bag bus & after 10 / 15 mins of waving my number around I realised I would be there a lot longer. I walked back to the stands & watched runners coming through. As I turned to find a better viewing area I bumped into Crazylegs1979 – A Reading Roadrunner & had a bit of a chat. After that I sat back down & continued to watch the runners – I guess I sat there for a least 90 mins enjoying the moment (well moments I suppose) – I am so glad I went up into the stands for those 2 hours instead of waiting for my bag. Eventually I did go back to bag bus & collected my bag within minutes & walked back to the hotel. Eating a whole packet of Haribo Star mix on the way.

This race is special to me from many reasons - Ok the route might not have the best views, and is mostly along the dual carriageway but I`ll like to know of better start & finish areas of another marathon. I am so glad I ran it.

After a quick shower & changing into my recovery skins I went to the roof top bar for few beers - got chatting to an English couple & their American friend (who's wife won the V60 age category in the Boston Marathon – Blondie Vucich – 03:28:31 - but was asleep in their room after her marathon). What was more amazing is that after chatting about Greece and where I`d been, it turned out that they live on a small island called Paros, just outside of a small village where I have visited on a couple of occasions for Yoga break. They knew my Yoga teacher out there, we chatted about the village life, where I stay and who owns it – unbelievable – it is indeed a small world.

My race data;

5 Km – 00:27:42
10 Km – 00:55:58
21 Km - 01:58:23
30 Km - 02:50:14

1) - 1m - 8:47(8:47/m) - 136cal
2) - 1m - 8:49(8:49/m) - 139cal
3) - 1m - 9:03(9:03/m) - 138cal
4) - 1m - 9:11(9:11/m) - 140cal
5) - 1m - 8:54(8:54/m) - 138cal
6) - 1m - 9:01(9:01/m) - 139cal
7) - 1m - 8:56(8:57/m) - 139cal
8) - 1m - 9:03(9:03/m) - 139cal
9) - 1m - 8:41(8:41/m) - 139cal
10) - 1m - 9:20(9:20/m) - 140cal
11) - 1m - 8:29(8:29/m) - 139cal
12) - 1m - 8:50(8:50/m) - 139cal
13) - 1m - 9:31(9:32/m) - 139cal
14) - 1m - 9:11(9:11/m) - 139cal
15) - 1m - 9:09(9:09/m) - 140cal
16) - 1m - 9:41(9:41/m) - 140cal
17) - 1m - 9:10(9:10/m) - 139cal
18) - 1m - 9:23(9:23/m) - 141cal
19) - 1m - 9:35(9:35/m) - 141cal
20) - 1m - 9:18(9:18/m) - 132cal
21) - 1m - 8:27(8:27/m) - 139cal
22) - 1m - 8:52(8:53/m) - 140cal
23) - 1m - 8:51(8:51/m) - 138cal
24) - 1m - 8:51(8:52/m) - 140cal
25) - 1m - 9:16(9:16/m) - 146cal
26) - 1m - 8:41(8:41/m) - 140cal
27) - 0.31m - 2:32(8:16/m) - 43cal

Finishing time - 03:57:29

Monday - I spent the day at the local beach soaking up the sun - shame I couldn`t find a fish n chip shop – well you can`t have them all I suppose.

Bravo & efkharisto Athens.

:-)

Next up is a little rest, then a couple of fun events - Turbo X on the 21st November, then the Benidorm`s marathon on the 28th (our club`s outing) both events I`m looking forward to.

PS Seeing as I`m not running London who knows I might even pop back to Greece for the “Alexander The Great” marathon on the 10th April 2011.....

My You Tube Video of the weekend.

A little video from the weekend

Wise old saying....

Be careful what you ask for; you may get it...

Has proved right. Opened an e-mail last night and thought `OMG`

Have I bitten off too much???? ....going to fun finding out :-)

More to follow next week !!!

Great South Run

Great South Run..

Trouble with entering races from a year out is that come race day it may not fit your programme. Which is exactly what happened here - a flat 10 miler, big event, chip time, plenty of support etc etc etc and I couldn`t race it - well I could have but I think I would have broken myself - gutted really. Unlike last year when I (successfully) challenged the white zone number I was quite happy to run from the 2nd zone - I had decided on 9.00/m (1:30) - easy on the head and hopefully easy on the legs.

The feeling of de ja ve ...... another early dark morning, scrapping the ice of the car, moon still hanging around the dark skies, promise of clear blue skies but with a nip in the air...

Soon enough the dark skies cleared to a bright blue sky, the sun so low that the sun visor was almost useless - still very nippy thou. Got to Gosport (despite missing my junction on the M27 - opps in plenty of time to spare !!!). Parked up and got the ferry over and walked over to the starting / finish area.



A quick look around and nipped over to the changing area (basically to keep warm). Bumped into Big John (Ex-Cove Jogger now Sandhurst), whilst getting changed Tiptoes & martinthemedic came over. Told them that with Abingdon last week & Athens this week that I wasn`t racing. Fingers in ear job. Saw & wished Euan (Basingstoke parkrun RD) happy birthday & saw Richard. Soon enough it was time to venture out into the cold. More for leg muscle protection rather than warmth I wore my full leg `skins` & a vest. Met up with Sue & Lynn (her first 10M).

Got in the `zone` - I do mean of course the white zone rather than THE ZONE, soon enough we shuffled forward and crossed the start line and we were off.

Just Mile 1 spot on, just before mile 2 we went passed the Victory (or `Nike` as I will be saying next week - did you see what I did there???). Without the `racing` head on it did mean you can look around more - read some of the messages on the various running tops - TBH I struggled a bit there. Quicken the pace a little during the next mile as compensation I guess. During mile 3 you start to see runners coming past the other side. As I moved over to the side & I saw `RLTW` - a GNR runner - in front of me (names on the back of tops, as well as front work). Had a brief chat & pushed on. Got shouted at by Sue A little bit fast during these miles but it so hard to keep a slower pace when getting loads of support from others runners & spectators.

Through 6M & you get to see the faster runner nearing their finish (I so wanted to be there racing). Pushed a bit through 7M & then 8M. Missed out on the showers & didn`t drink during the race - wanted to practise getting hot & running. Around the corner and into the final two miles, will admit on pushing the pace a bit here - through the BUPA section. Backed off a bit at the 800 metres to go sign & giving out high fives where I could and through the finish. Nearly ran into the back of Sue, Andrew, Ian, Jon, Nick, Philip and a couple of others who had shortly finished before me.

Split Summary

1) - 1m - 9:02(9:02/m) - 138cal
2) - 1m - 9:15(9:15/m) - 140cal
3) - 1m - 8:29(8:29/m) - 141cal
4) - 1m - 8:54(8:54/m) - 140cal
5) - 1m - 8:38(8:38/m) - 139cal
6) - 1m - 8:40(8:40/m) - 140cal
7) - 1m - 8:36(8:36/m) - 139cal
8) - 1m - 8:29(8:29/m) - 139cal
9) - 1m - 8:18(8:18/m) - 140cal
10) - 1m - 8:12(8:12/m) - 140cal
11) - 0.15m - 1:03(7:01/m) - 19cal

5 Km = 00:28:20
10 KM = 00:55:25
15 Km = 01:22:04

10M = 01:27:48 (Garmin 01:27:36)

(What is an acceptable tightness of mile splits anyway????)

Entries are open now for GSR 2011 but will (try to) resist as running in October 2011 has already been earmarked (& it means unable to run the Basingstoke Half too) !!!

During the run I did have the thoughts of becoming a guide runner....will investigate more I think but if you know anything please pass it on.

Afterwards had fish n chips on the beach - tis a great way to end the day.



Glad to report no issues with the legs or feet. Looking forward to an easy week - 4M Tuesday & 4M Thursday.

Next up is the Athens Marathon this weekend.

* BTW `Nike` is http://en.wikipedia.org/wiki/Nike_(mythology)