Racing and Training 2022

 Warm up - Riverfront parkrun & cool down. I ran the cool down back to home with Dave Westley

As was the case yesterday, I still have a dry throat and I'm a bit bunged up. I did a Lateral Flow Test on Wednesday - it was negative. There is a fair amount of this type of bug around apparently. I have cancelled my place on today's Yoga class.  

 I have a dry throat and I'm a bit bunged up. I did a Lateral Flow Test yesterday - it was negative. There is a fair amount of this type of bug around apparently. I did a session on Caerleon Cycle Path.. ashort intervals. 2 sets (80, 160, 160, 80)

 I have a doctor's appointment at 10:10 with Doctor Oakley at the Alway Surgery (18, Penkin Close, Newport, NP19 9NT).

 SLOGS Intervals we did 6 * 600 with 90 secs recovery (timed from the last finisher) 

 Yesterday's LSR was run at a faster pace than normal, so I had a rest day today

 I did a 10 miles LSR with Geraint Heath, Nick Rees, Louise Muteham, Rhys Bebb, Dianne Williams, and Ellie Bea Jones. What was slated as a 10 minutes per mile run ended up close to 9:30 pace!  

 Riverfront parkrun

 I did Yoga with Chris

 I did an interval session on the Caerleon cycle path. 7 * 200 (3, 2, 1, 3, 2, 1)

 I did Pilates with Michelle

 I trained with the SLOGs 4 * (4 * 1 minute) (30s, 1 minute) 

 I flew back from Glasgow

 I did the Round the Houses 10K at Grangemouth. The race started and finished at Grangemouth Stadium. It was a flat and fast. This was my first 10K of this calendar year and I just got under 50 minutes. I had to work hard to do it! Fastest 10K post-pandemic.  

 Had a walk from Blantyre to Bothwell. I went back to Trudy's house and we went to Fionas party in West Kilbridge. At Fiona's at Overton Crescent. . The party was hosted by Trudy’s friend,   Fiona M. Macintosh   (Author) 🙂   It was a small social gathering, Brian Craig was there with his wife Joan and his Daughter Maisie.   https://www.scotlandsartists.com/artist_profile2.php?recordID=433   Last but not least, Susan Bradbury was also there.   https://www.scotlandsglass.co.uk/cms/index.php?option=com_content&view=article&id=208:the-work-of-a-contemporary-stained-glass-studio&catid=16:glass-makers-a-c&Itemid=8   All very talented people.

 I moved from Trudy's to Lesley & Gerry. We had an afternoon buffet with Susan, Andrew and Starr plus Gillian and Amber. , 

I did a set of short intervals in King's Park, Glasgow. 2 * (80, 160, 160, 80)

 I was in Glasgow. I stayed with Trudy. We, together with Scott McLeod, went to see Sparks at the Barrowland Ballroom. In the afternoon before the Concert.  Trudy at I had a walk up Cathkin Braes.

 Travel to Glasgow

 Prepare for Glasgow trip Do some Yoga exercises Numbness in left ankle Some discomfort in left glute

 I had a lie in after yesterday's visit to Cardiff. I went to the track to take part in the Lliswerry 24 hour event for Uktaine. I did 4.4 miles

I had a rest from parkrun today  I am having lunch with Alison Gore (from Yoga) I went to see the "We will rock you" show with Mandy Table booked (online) at the Cornerhouse, 25 Caroline Street. 17:30 Coconut Curry & Peroni

 I did Pilates with Chris

 I did the Weston Prom Race (race 8 of 9). It was cold and breezy. I wore long leggings and two tops. My legs felt heavy.

 I have Pilates at 10:30 I did a bit of massage gun work last night. My glutes were tight but the TP Ball did not find any nasty spots.

 I did a speedwork session with the slogs. We did 2 sets of (800 + 2 * 400). The first 800 was paused temporarily - Dave Fereday had a tumble and John Hill and I helped him to his feet.

 Slight niggle on the inside of my left calf. Both calfs a bit sore.  Today I have body conditioning and abs blast. I must quit the alcohol and concentrate on goor preparation for the Glasgow trip

 I did a 10 mile LSR with John Hill, Kate Parry-Jones, Julie Bates and Simon Harris We did the Wetlands loop inc Saltmarsh Lane. We went out via the Monsanto path and back via Straits Lane and Traston road.

I ran to the riverfront parkrun and I did the parkrun. Crossing town bridge on the way home I encountered Mathew Daw and a stray pug that was in poor condition and lost in the middle of the main road. We took it to Summerhill Vets who said thay would take care of it.  Good deed for the day. I was wearing my alphaflys and I cruised parkrun in 28:37

 I had a Yoga class at 11:30 with Chris