Grass WO 1:19:58

Saturday, Nov 14, 2009

Jon’s group met at Beacon Hill again this week. We had a full house this morning with Adam, Ian, Matt, Nick, Jim, Mel, Kris and me. The wo was 3 x 10′ at 10km effort (2′). After a warm-up and some strides, we gathered in the all-weather field where Jon gave some  advice on how to approach the wo. Ease into the first rep, move into a good rhythm by the second half of the second rep, not leaving everything for the last rep. I went out very relaxed. I didn’t feel too smooth. Thursday’s long run always adds a bit fatigue and stiffness so I didn’t force anything. I was glad Jon gave us an out in the first rep! We regrouped in the upper trail next to the petting zoo. Adam had a bit of a cold and wasn’t feeling it  today so he slowed things up and offered to run with me. I was glad to have a pacer! The last 4′ of the second rep was a slog and having Adam there to focus on,  helped a lot. I got two climbs up the big hill on this middle one and finished back on the all-weather field, wondering how much fun the last rep was going to be! For some reason though, I caught a second wind and the last rep felt in control and very strong. This was a good wo to finish off a few big weeks and as Jon pointed out afterwards, the last big wo of the season. Wow, that’s true! I have one short, fast wo on Tuesday and the rest is easy/steady running between races. That season went by quickly!

I was planning on heading into work  but needed a little lie-down after the wo. ‘I’ll go in, in an hour.’ I said to myself. Well, two hours went by, then there were some overly ripe bananas on the kitchen counter. ‘I better use them up and make a banana bread, then I’ll go to work.’ Then I rememberedI had invited Sylvan over for coffee. Well now that banana bread would go down nicely with coffee, wouldn’t it. Sylvan came over, had a beer instead of coffee. Juice came back from seeing the matinee of the opera (which I missed because I was going to go into work), had a vsit with Sylvan too and well, needless to say, I didn’t go to work.

Juice and I hung in after supper and had a wonderfully ordinary evening together of watching TVand eating popcorn!

 10′ reps Avg/km: 3:30 – 3:30 – 3:31