Saturday, October 8, 2016

Sunday Medium - Long Run 20ks

Good turnout early although NO ladies this morning for the usual Sunday long run. With Melbourne next week I decided on going shorter today preferring just 20ks but with the aim of going slightly quicker.
Easy first 6k mind you as I sat up chatting with Irish pairing Stankard and Kane, Before upping the pace for the start of the regular 10k loop where the lads soon dropped off and were replaced by Leech and the Branagan Brothers (Super Kev & Mark). Was still moving well and the Branagan team seemed to pick it up even further on Anzac Parade and I was happy to go with them as we returned to the park in in 43 minutes (4.18 pace) for the completed loop.  A quick regroup and it was time for a flat loop (4ks) at a more sedate pace that basically saw out the morning running with Jerome, Leech and Kanser to cover the 20ks in 87.29 averaging 4.26s
6k 28.03 @ 4.41s
10k 43.00 @ 4.18s
4k 16.25 @ 4.28s

Happy enough with that, will get out for one more tough session on the Tuesday and then freshen up before next Sunday's run.

Enjoyed a coffee and chit chat with the boys post run with things of interest and note from this morning were;
1. Enda and Birchy's run apparel for the morning. Enda with an Ironman 1983 shirt on and Birch with an outrageous bright orange outfit  (believe it was a Freebie, but still ?)
2. Poor Jerome after Leech refused to wait at the Harbour bridge for him that then forced the Frenchman to run solo to meet up. Poor Form
3. Neil Pearson actually buying a coffee post run.
4. The Mad Jocks (Scotland) letting me down on my footy coupon for a clean sweep of 8 teams - you can never rely on the b@stards.
5. Seeing Lisa Bowman running around the park, getting in some secret training for the upcoming JP Morgan event.

Cheers

No comments:

Post a Comment