It is good to be back

Training last night: Ewen, Jen, Miranda and I ran a slow 8k at 4:30, then at 5:30 a large gaggle arrived to do some interval training. After the warm-up I got them to run three sets along a rectangle on the grass at the lower flags area. The first set was four by two sides with one side jog; the second set consisted of sprinting one, then two, three, four, and finally five sides of the rectangle with only one side jog each time; and the third set was ten minutes of our two person zig-zag continuous relay. I must plan more of these “mixed” training sessions. Participating were Abi, Amanda aka Cookie (first time at a Monday Parliament House session) , Andy, Bronwyn, Cathy, Cherie (new in October), Colin, Craig, Jacob (new in October), Lucia (new in October), Mick, Neil, Peter (new), Rae, Warrick & Yelena. A good turn-out on a lovely spring day, it’s great to be back.

Catching up on the political satire; Clarke & Dawe while I was away.
27/10 at http://youtu.be/_SOipK0rRec.
“not completely cut off from the outside world”.



20/10 at http://youtu.be/j2AvU2cfXRk
“all facing the window”



13/10 at http://youtu.be/KVkZQ66gdzE
“shut the front door”



6/10 at http://youtu.be/s9dAFdc4-70
“small arms fire was apparently heard”



Plates they will shift . . . . 
Song of the week : Death Cab For Cutie - Home Is a Fire, Remix.
Just about my favourite group with just about their best song, new version, this is being released on an EP of "Codes and Keys"  remixes soon. At http://youtu.be/SFf4Ca1ZeyU



Farewell to the track
The 5000m was my only track event I ran in Adelaide. Wished I could have run more but the Half Marathon is what I had trained for. I feel like going back in a couple of years and enjoying just the track events. By the way, look at the lovely eucalypt trees in the background of the photo below. That’s Adelaide.

A visit to the Botanic Gardens is always an Adelaide highlight.

Hey! Click to enlarge!