Runners Shop 10km 35:45 ; Keith 15 x 100m ; Steve 6,5,4,3 min

Runners Shop 10km, low key club race after lunch. Weather some sun, light winds, cool. The course mostly flat with two dead turns, head winds second half 25kph. I was fortunate to run with real people, most of the front runners young and fast. I can't say when the last time was. Almost a year ago. The difference today compared to a time trial or virtual is responding to those around under similar conditions. Mentally I was on. Physically my focus on the Mile for three weeks highlighted my lack of speed endurance training in the second half of the run. Six people broke 35 minutes. Six more people broke 36 minutes. I was 12th. 64 starters. Maria and Kelley 51 mins. Helen and Roger 57mins. I did a light jog and a few strides at Stromlo earlier in the morning.

Splits(500m): 1:41 (sand),1:41,1:36,1:41,1:46,1:40,1:49,1:47,1:48,1:49,1:46,1:53(dead turn),1:44,1:49,1:54(sand),1:50,1:48,1:58(dead turn),1:49,1:46+0:14 (sand)= 35:45 (35:59)

Keith ran 15 x 100m ranging from 19 seconds down to 16 seconds on gravel road in Hokas.

Steve ran 6,5,4,3 minute efforts with 1 minute recovery. Splits: 3:53/km,3:45/km,3;37/km,3:32/km. 10km all up.

I'll continue with the Mile time trials until the end of July. Next goal will be my regional (club) 8000m XC championships at the end of August. Lots of long XC intervals at Stromlo XC circuits.