up early to clear room for decorator - and then make him cups of tea through the day!
a massage this afternoon - and a chance for a natter about the Run for Glory programme - masseuse gives me the inside story!
club run this evening - three of us this week, V69, ex lady sprinter and me. We deicde on a shorter run than last week as XLS tried to do a 5 miler at the weekend and blew up at 2 miles - went off too fast - and dropped back tothe fun run - she needs to rebuild her confidence.
so 3.4 miles, 43:33, 12:54 mm AHR 148
definitely a threshold run and just under a minute quicker than planned marathon pace :>)
after FLM, XLS and I will try and do a plod together in the week, when possible and V69 and I might also do some LSDs together - would be good to keep the long runs going