club run

last nights club run was a top one i really enjoyed it!
we set off at a reasonable pace for the first couple of miles and then the slower group dropped off and the pace really increased for 4-5 miles we ran a steday 8 min pace which was a bit mental for a thursday night then a couple of us who are racing sunday decided to ease back a bit and add some extra distance to the end at a slightly more sane pace so all in all 8.6 miles in 1.14 a pace of 8.35 overall and one very tired shortarse!
so gentle recovery later today
rest tomorrow
diet fell off wheels last night as my lovely wife plied me with donuts! which really doesnt help!

be good sng