I decided to do a run of different paces, ran to Sandall Beat and did a warm up with the group, lead by Tony Vout.  We then headed over to the 550m path and with a staggered start we ran the rep 4 times hard.

My reps were: 1:50, 1:52, 1:50, 1:53.

We then warmed down as a group and I spoke to Steve Durdy who I had not spoken to for several years.

I then ran home a longer way and bumped into Phil Bussy, we ran together for a bit and I then ran through Cantley Park and home.

Total distance was 9.8 miles.

Its not all drum and base, I also love disco from the 80’s