great club running!

how could I have thought of not keeping going to my club?

great run this evening

arrived to find one of the fast ladies had brought her teenage daughter and friend to run - TD has asthma and consultant has suggested that running would help, so please could she plod round with me?

Of course a real pleasure - wasn't in my plan but that doesn't matter

It turned out really well

a couple of the other slower ladies were there and one wanted to do one lap of the 2 mile course, the other to do two

so we set off together and TD and friend and I did a run walk - ie we ran for a minute, then we walked briskly til TD had a enough breath to gossip, then we ran for a minute then ... for 2 miles, the girls went to sit in the warm until Mum had finished and I went and did a speedier 2 miles

So I had done a proper warm up instead of zooming off too fast and having tight calves and the second lap was the fastest I've ever done it - a real result!

Mile	Pace	AHR
1	14:11	130	downhill
2	14:38	131	back up
3	12:22	147	down again
4	12:25	153	up again - keeping each other from walking!
4.20	13:24	140	53:50