Mid Week Crisis

Tess makes me do crazy things.....

Met up with her at 4:50am this morning. We waited a few mins for me to get my crap together and her GPS to start tracking. Then off we went.

Decided somewhere along the way to run a different route which was just brilliant however I kept slowing around each corner as I wasn't sure where we were heading to next. It was just so great to get out there and run against the clock without thinking of mileage.

We ran for just over 45mins then turned around. On the way back we extended it a litte and still did a negative split. I put it down to this one girl we were trying to chase. Man she was going for it. Then she just pulled up and we both were very relieved and eased off the petrol again.

A strange run - did it at fast pace but we had slowish times (up hill etc) and really fast times.

Over all we did 18km in 1:27:30 which I think works out to around 4:51?? anyone confirm that. I am shocking at working it out manually.

Cold Weather Snap

After spending the weekend in Darwin in the suffocating heat and humidity, it was great to be able to run and breathe properly.

Pat had us go to New Farm instead of West End to do our session. Gives us a good warm up at least.

We had to do 2 x 1km (or 1 x 1km) and then 5 x 500m. I was keen to go but just didn't feel comfortable in the strides at all.

When we started the first repeat I was trying to hold back but was still out in front. After getting halfway I realised how much going out hard kills the legs. Did the first one in okay time.

45sec rest then off for some 500s. Looking at my watch I ran much better on the way back than on the way up (it was a 500m each way). Obviously the hill on the way up adds a few sec.

1km. - 3.54
500m - 1:57
500m - 1:53
500m - 2:01
500m - 1:53
500m - 1:57

I just knew the one in the middle would be my worst. I felt tired and wanted to stop. Pat had other ideas however and kept yelling out encouragement. *groan*

Felt great after the session and I knew I had had a good run today. I put it down to
being back in Brisbane from my trip to Darwin - almost felt like winter this morning the difference in temp was that much!

Sluggish but Happy

Cruised in to Pat's just in time to catch the group. We headed out for a warm up run and then did some strides.
Todays session was 4min hard, 30sec slow, 2min hard, 30 sec standing recovery.
REPEAT ABOVE
Followed by 2min hard, turn around then 2min back to the start. Race to the top of the hill.

It was hot this morning - slightly muggy from yesterdays rain and I think more to come today.

I ran consistently - consistently slow that is. Didn't want to push the legs too much after 19km of hills yesterday. They actually felt ok just a bit tired but nothing like the soreness I was expecting.
Instead of the rests I just kept the same cruising pace going the whole way. I was breathless and sweating so I was running fast, just not flat out.

Off to Darwin tonight for some secret heat training and a long run with Dingo.

Monumentous Mountain Miracle

Like the crazy people we are a group of us met up at the carpark at Mount Cootha this morning for a 5am start.

After the obligatory photo shoot (thanks Tess) it was off straight up the mountain.

Wow! I told myself to get to the top quickly so the pain in my legs and lungs would disappear.Doesn't quite work like that.....
Nick was cruising past me, then slowing down, then going past - which was driving me insane as it was a mental effort to get past him each time only to have him go past me shortly afterwards.

It was easy to see those who had done a hard speed session at Pat's yesterday as they were finding the hill tougher than me - who had to opt out due to my son's flight. hence my legs had a day of rest :)

Got to the top and it was such a good feeling. The rest of the run just went by in a blur.

We got back to the carpark in 53 mins of running. Not bad. Had a quick toilet stop and said goodbye to those who were heading off to work/home.
Had a crazy time with a stick. I didn't see it but must have stepped on it wrong and it kicked up and hit me in the leg - causing a great bruise and blood!!! Gross.
Didn't really bother me until we started going downhill - then the pressure was quite achy.

Tess and I were the only two who had chosen to go up again - good ole faithful Tess. Will do any run anywhere anytime. :) She tore up the second hill whilst I got halfway and *walked* for a bit, then ran, then walked, then ran to the top. Finally got there.

The rest of the way we kept the pace up. Tess was awesome - she kept talking the whole way and I just nodded and breathed heavy where appropriate. I was concentrating on every word she said to ignore my dead legs but had no energy to keep up my end of the conversation. I am going to aim to be able to run & talk the whole way twice before I do Canberra! Won't that be a goal worth achieving. Will need to find a special topic to discuss.
Tess you are a legend and a tremendous help to my running!!

Thanks so much to everyone who ran with me with morning. Was heaps of fun and can't wait to do it again - though an email from Pat telling me what I have to do tommorrow morning with him has me regretting that last lap a little :)

Gym Slip Up

What a stupid cow I am - with a big mouth to boot!!!

Had a girl come up to me at the gym. We tend to be there the same times etc and a couple of weeks ago I mentioned the Cool Night Classic - so she knows I am a runner.

Today she was asking me some questions about how much I ran etc and I was being nice as pie and trying to give her some tips and was rambling on for ages. (well it is my favourite topic....)
She must have been smiling on the inside the whole time - her father is a 29min 10km runner, she did her first half - with no training in 1:31 and will be starting training after summer for some 'serious' running. Her 10km time is 35mins and I was just left feeling like an absolute idiot trying to teach HER stuff!!! Why couldn't she shut me up??

Oh well. Made me take it out on the weights that she is just so naturally talented and doesn't even have to work at it - so I got a good session in :)

LOOOOONG Run - and all smiles :)

Amazing what a new pair of shoes can do!

And to think I did it all so wrong this morning - but sometimes you just have to go with your gut feeling don't you?

I headed out at 5am but got there just after so Hannah and Sam had left already. My and my ipod then decided to just run on my own for 45mins before meeting the 6am group. Took off and did lots of running in the gardens and then back over the goodwill bridge. My shins didn't twinge a bit so I was really happy. I am not sure how many kms I did on my own but I think it would be about 6-8km.

When the 6am group got there it was divided into two. One group wanted to run fast for 10-15km. The other group wanted to do a long slow run of 25+km. I knew I should do any fast stuff so I stayed with the other group (umm like I could have kept up with the faster guys anyhow !!).

We ran along the cliffs and over the Storey Bridge in New Farm Park then onto Newstead and turning around just after the Breaky Creek Hotel.
We got back and GPS boy said it was 24km - so the rest of the group kept running for 1more km to make it 25km. I had to stop. I had increased the pace coming home and knew my legs would be really sore if I pushed it just to get a number up.

All up it was my longest run around the river - total of 30-32km. Really happy with that.
Had a massage at 10am and it worked wonders for muscle fatigue as I am feeling fantastic today with no soreness.

Big thanks Mark for pushing me along till the end :) and thanks Tara and Ciaran for taking me home when I realised my key on my shoe had broken - the immobiliser bit had fallen out and I could not start my car :( $300 to get a new one...I am not in hubbys' good books today.

Cycling .....of all things

Okay so I know it is meant to be a running blog but today I thought I'd take a break from running. Big Chrissy lunch today at work - flash food and lots of grog. My one day of the month I will break my rule of no drinking. Can't have my best customers feeling left out.

Arrived at the Gym 6:02am.
Left the gym.......8:25am OMG!!!

Cycled - 30mins did 17.2km on Hill Cycle my quads will never thank me.

Weights for about 60mins - mainly core, arms and lower back. Some calves.

100 situps, 100 side situps, 30 chin ups (all the way!!)

30mins stretching - working on back and legs alot.

Now.....where is that alcohol?????????

Decision Made

Halfway, between a rep I yelled out to Tesso "that's it, I'm giving up Wednesday night coaching". She was obviously feeling it too as she totally agreed with me. In fact she had got in first and handed her notice in last night.

How funny - a mass walkout of (amateur) coaches! All because we want to run harder/more.

Seriously though, to do a speed session on Tuesday, then coaching on Wednesday night, then back to Pats for speed again on Thursday - makes for tired legs and not a good speed session!! I was certainly feeling it today. Just felt really slack and could not find a top gear. My HR was up to 180 though so obviously I was working it and my body was just overtired.

Coaching is tough. You don't just stand there and yell at people, you are constantly moving - doing individual sessions with them, meaning you are running really fast to push the faster ones and way slower than you would normally to run with the slower runners. Both make me very susceptible to injury. So I officially announce that it is all over for my coaching career - well at least until I get a few marathons under my belt!

So talking about injuries guess who felt the pain of this mornings session in her shins??????????? Me. Damn it. I have never had shin pain before but they are very sore to touch and the pain today - for the first time - was sharp. I iced immediately as I only got the pain on the end of the warm down jog.

Any suggestions for getting rid of them? I would have to be out like Matty or get stressy's like Jodi so any advice would be welcome.

Recovery Run

Did my first real recovery run today :)

Got on treadmill at the gym and did a nice an easy 5km after 6mins of warmup. Did it at 5:27 pace (or #11) so I felt very comfortable the whole way.

Amazing how much better I felt after it! Only had time to do a 40min weight session (Jen you will need to do some ab crunches for me..) before I had to race off for a breakfast.

I never realised how ostracised you can be when you meet someone for breaky and DONT want a coffee. I am sure my client thinks I am a weird nut!!

Tonights session - School of Pain with Tess ought to finish of the day quite nicely. Must remember to eat lots of protein today to recover well for tomorrows speed session :)

Thanks Pat!!

Jogged the warm up over to New Farm - approx 3km. It was hot and humid already and I was covered in sweat by the end of the warm up. Thank goodness I had taken a water bottle.

Pat had his camera out today so the strides were a bit slack as everyone was going slow to avoid having a photo taken.

All too soon it came time to be off. Pat gave us a really good pep talk and said "this is what you have come for, don't just glide through the session, put in the effort and reap the reward. Work Hard". Have no idea why he was looking at me when he said that. Just because I WAS going to glide through an easy session. Oh well....

Set out to do 8 x 1min efforts with 45sec recovery. The first two I was cruising past everyone I normally run with and thought 'wow' this is slowish pace - and I was up the front of the pack. But obviously it caught up to me on the third one where I started to hurt. Pat's words rang in my ears and I was determined to get to the same spot each time - meaning putting in a harder effort to get there each time.

It was hurting so much. Mainly my face. Weird I know but my face was full of blood and I knew I was bright red. I sipped on some water towards the end and then had to work extra hard to catch up to Tesso and they had taken off whilst I was putting my water bottle down.

Pat was very vocal this morning cheering us all on. Telling us to chase the person in front and work it right to the end. It was painful to hear at the time, but very beneficial.

Pat was giving a Runners World Subscription to the person who worked the hardest. He nominated 4 people out of the group (yipee I was one) and then the group choose from them at the end of the session.

I wasn't running harder for the prize, I was running harder because Pat pointed me out and therefore I felt everyone was watching me and how I was running. Strange feeling but it worked. I put in a very decent effort. My legs are telling me so now :)

Jogged the 3km back to the start and I think I will be spending all week in recovery!!!!

Claires Special Eating Plan

I am so over this whole healthy eating saga. I felt shit the first week, fantastic last week and shit again this week??

I have been sooooo good. Nothing that is on the no-no list. With the exception of some white rice when we dined out with some Sydney runners at the local Indian on Sat night.

Today I am craving potato chips (WTF??), chocolate and well anything that is not fruit really :)

16 more days to go... *sigh*

Number 5 is Alive!!!!!!

Wow! You haven't lived until you run Mount Cootha!

What an awesome, mind boggling 18km experience. To willingly put your body through the pain of 4km of constant uphill, followed by undulating hills where just as you think you have it easy on the downhill another steep ascent looms.....

But can you belive I was grinning madly the whole time?

Actually no I wasn't. Thinking back, I was almost in tears when we stopped at the base for the first drink stop and toilet before running up to the top. It looked pointless, unfun and dishearteningly big. However one more big cheerio from Tess and a big squeeze on my arm and we were off. Time to tackle the mountain, no time for crying.

For the first part I ran alongside Rachel, but then decided I needed to be on the inside of the road and really focus on this, so I went in front and just looked down at the bitumen. Left, right, left right. Hopefully not having to look up too much and see that the road was actually in front of my face in the real steep parts!!!

Rachel turned back (as planned) after 4km (1km of uphill mountain). Tesso and Tara were running together which left me with Nick *groan* who wanted to talk about training and how my life was going and how good peoples butts looked in skins...as I was wearing them I said "Nick leave me alone I am not going to flash my boobs again!! I was sure he was just running with me because I and tried to show the girls my new leather HR strap and inadvertantly flashed some flesh.
So here I was trying not to laugh the whole way up the mountain....

A cyclist was looming and it was a game to catch them. We were going past them quite easily now. One had a seat on the back and Nick offered to pull em up if he could catch a lift down. I don't think they understood the "runners humour".
So before you know it we were at the top! Wooo Hooo.

Mark (ihatetoast) was waiting for me and did a half a bridge for me to run under at the top. Sheryl dropped off the other group so by the time Tesso and Tara got there we had a good group to do a big bridge for Tara to run under to celebrate her first run up.

The rest of the run went in a blur. Totally transforming. It was shady, sunny, gorgeous views and you actually felt like you were working the body to run up and down the various undulations. So much more interesting than a flat road.
At one stage I got all emotional and thanked the guys I was running with for sharing this with me. They bagged me and Nick pretended to cry. Ungrateful lout. Won't be running with him again :)

So I am back in one piece and after wearing the skins all day yesterday afterwards I am not even the slightest bit sore. Just damn keen to run it again.

I know the next time will be harder as I won't have the high of a first time achievement, but I hope to enjoy it nonetheless.

Big hugs to Tesso for draggin me out there and pushing me up the hill. An amazingly supportive friend who believed in me the whole time.

Damn those Fruit Frappes tasted great when they finally arrived didn't they???!!!!

Regatta Run

Did the 8km loop this morning out and back. Was really happy with it.

Not sure how on earth I managed it but did 5:05min/km on the way out to warm up and then came home in 4:40's. So much for a recovery run, but honestly I never actually felt I was going very fast.

Certainly the race on Wednesday night had a few fast km's in there that made this morning feel easy.

After finishing I found it really hard to cool down. My face was bright red and I was thirsty for a long long time despite drinking lots of water. Still am thirsty so I will ensure I drink plenty today.

As an aside my Hubby and I have 'date night' every Thursday. Last night after dinner we drove up the Mount Cootha road to see where I will be running tomorrow.
I AM GOING TO DIE

Tess what have you dragged me into???

If I don't make it back down, everyone please know that I will miss you all very much.

"What doesn't kill us...strengthens us"

Who ever said that stupid saying? Probably my mother.

I am on the verge of death.

My legs are sore and tired. I am hitting the bed every night and am asleep before my feet leave the ground. Literally one night this week hubby had to put the blanket on me as I had fallen alseep doing my stretches!!!

Tuesdays hill session
Wednesday morning 90min gym
Wednesday night 5.2km race
Thursday morning speed session.
I am smashed!

I am over the urge to have a coffee but I wonder if on other weeks it used to perk me up a bit on Thursdays as that is the lowest ebb day for me physically. An 8km run tomorrow followed by Saturday mornings hilly run up Mount Cootha (first attempt).

Can't wait for Sunday *rest day*.

Hills and a run in with the boys

Not too hot this morning but certainly feel the change. Very much covered in sweat at the end.
Wish I could wear the teeny bits of clothes that other girls wear when running, but I guess I would rather run with friends than scare them away hee hee.

Went into the gardens to do a hill session with Pat and the group. Three new runners today. Cool. One of the new runners Phil did a 25km race recently and kept with Tesso and I then overtook me and chased Tess for the rest of the run so he is keen to see what our training secrets are.

I had a mental block today. Feel the Pain. I kept repeating this to myself every time I went up the hill whilst secretly praying that Pat would not come near me and push me harder.
I was really happy with the whole session and that I had managed to sustain myself this time instead of easing off. I really pushed myself up to the top when I had no energy left and Pat said 'last one Claire go hard' so I found a little extra and gunned to the top of the hill. Unfortunately at the top I had to stop and jog/walk down as I was having trouble breathing. Nothing serious, just totally out of breath and wanting to spew but breathe at the same time. My ribs don't bother me at all when I run but did keep me up last night for some reason, just aching.

At the end of the run we did a short warm run and I helped pack up all Pat's gear. i had a breakfast to go to instead of work so I had a few extra minutes to spare.

I then rushed off to the showers only to find them closed. DAMN. Bloody things always doing this to me!! I was really grumpy as my breakfast was important and now I had no time to go home and shower. So I did what all desperate girls would do.... I walked into the mens.

All I can say is 'Great boxer shorts David' and 'Phil you should run without a shirt more often' *cheeky grin*.
Seriously I appreciated being let in and them averting their eyes (god I hope they did!!!) so myself and another girl (unknown person) could undress and race to the shower.
Unlike the girls the boys only have 4 tiny cubicles you can barely turn around in and get wet - let alone undress or dry yourself.

I think if we make this co-ed showers a regular thing we might get more runners down to Southbank :)

*Worst Run of My Life*

Trying to be like all my running friends I followed their advice by not having any breakfast before my long run this morning.
Spot, Tesso and Liz (who are all faster than me!!) run their glycogen levels down in training so when they race and fuel up they do really well.

So only water today :)

Today we were going to do the 25km river loop. Anna Bligh joined us and we all headed out. Unfortunately for me the pace was quick from the start. We were running approx 4:55 pace over the bridges, down the riverside and out to St Lucia. Anna droped off and ran with Scotty who was only doing short slow run.

By the time we had run for 45mins and got to the first water stop I was handling my gu very fondly. I had brought it along 'just in case' and hoped to not need it. I knew at this first water stop today was going to be a long day so decided against the gu - the pace would probably kill me first!

For dinner last night I had some chicken whilst talking to on the phone for hours to a friend and had not sufficiently carbo loaded either.

On the second water stop I told the others to go on ahead. Tesso was turning around here and going back - she had already run 10km this morning before the rest of us met up!! However when I said I was slowing down she decided to stay with me and another girl Cheryl joined us as well.
We plodded on another few kms. We had slowed down to 5:15/5:20 pace. Still faster than what I would have liked.

It was pouring with rain from the moment we had started so my shoes were very heavy and at the third water stop I had to take my top off and wring it out as well as my hat. The Gu was tucked into my shorts and was a constant reminder to me of what I was trying to achieve. It was like a drug and I was itching for a hit.

At the 16km mark I was totally knackered and had no energy and no enthusiasm for running. Tesso was great and really encouraged me on. She even took us on a longer route through the park (very scenic). At the middle of a very steep hill I walked the 30m to the top and then started running again from there.
The pace was now more like our long run pace and whilst I was dying every step it was too late for the gu. Too late for anything. :(

Best Mate Tesso was such a saviour and kept reminding me why I was doing this and that it had been just as hard for her when she had first done it. She also took us the shortcut home (thank goodness!!!) and we increased the pace the nearer we got to the end and managed to finish quite strongly. Just over 20km in all.

I was shattered. Absolutely knackered. Could barely manage to walk to the car. I knew I needed to sit down but worried that I would not be able to stand again.
I quickly had half a protein bar (would have eaten it all but it was foul tasting) an orange and a drink. Felt much better and the nauseous feeling had gone.

In hindsight I felt I had just raced a half marathon really really hard. My body was angry at me and I could not decide for the rest of the day if I was ravenous or nauseous?
I wore my skins all day after my shower (still have em on) and they have really really helped with any muscle ache. My legs feel great.
I guess I might just do this one more time to see if it improves me.....

TGIF - 8Kms.

Friday run was with the Regatta Running crew this morning. Thanks Goodness for lizzle. I managed to run with her the whole way - I did'nt want to repeat last weeks business of running out too hard just because I didn't want to run on my own.

We kept a nice steady pace the whole way and turned around and instead of racing home maintained the pace.

Both Liz and I were exhausted when we started. After yesterdays speed training session which we both pushed ourselves it was really hard to face up to this morning. On top of that - it was raining.
However after the run we both agreed that the cobwebs had been blown away and going for a run is much better than not running when you have legs full of lactic build up.

Was my first breakfast with a group (ie not at my desk or in the car!!!) and it was hard to smell all their coffees. I had a humungous fruit platter and a bananna smoothie with skim milk. Yummy.

mmmm off to Cha Cha Cha for lunch today. Steak!!!!

Blind Man Running

Man I am absolutely smashed!

There was a large group at Pat's this morning and also a very special guest - Gerard who happens to be a blind runner. A fast blind runner. Represented Australia in the paralympics and has won many races. Also climbed Mt Everest earlier this year etc etc etc.

We ran out to New Farm, Tesso wasn't there so Lizzle and I ran and talked the whole way. We ended up in front and half way out there had a giggle as we just assumed the sessin would be at New Farm and hoped everyone was following us.... :)

After the time trial Pat usually has an easyish session.
We did 6 x 2min efforts with 45sec standing recovery. It was tough. Liz was on fire and just took off. We ran out, stopped, then ran back so went over the same stretch for the whole session up and back.

I did the first one really fast - got to beyond the crossing zone and not far from the lead runners. The next one back to the starting line was fast as well. The third one I must have been slower as I pulled up about 10m short of where we stopped the first time. From then on I was determined to keep at it. I got faster and was really happy with myself.
The last one I saw one of the guys who was in front of me. When I went past I said "stay with me" and he did. Right up to 20m from the end. He pushed me faster than I would have gone and I pushed him way faster than his usual so we were both exhausted but grateful.

Then the group jogged into the Gardens where we start our 1km Guess Race.

We have to nominate a time, then without a watch run as close to that pace as possible. There is a gold coin donation to do it and all proceeds go to Camp Quality with the receipt going to the person who gets closest to their nominated time.

Today when we started I could not believe my legs. I thought they were drunk. I literally was wobbly all over the place and remember thinking something bad was going to happen to my body - like total shutdown or something.
All the speedwork was affecting my legs but then I heard Liz say the same thing so I was a bit more relaxed. We started laughing about it.

I guessed 4:20 and ran 4:16 so was happy to get that close. Happy to just finish I think - damn it was hard to do a 1km and think of pace when you are hot and exhausted from your speed session.

I didn't feel very good until I had one of those Up and Go's Pat gives out after the session. That cooled me down and settled my stomach.

I'm over coffee now. It is too hot anyway for hot drinks.
So glad I don't live in Darwin anymore - I used to be addicted to Pauls Ice Coffee as it really cools you down and fills you up. I then found out what was in them - gosh the crap you can drink without knowing it!!

Off to UQ tonight to watch the men and women qualify for the Commonwealth Games. Will be so exciting. Can't wait!!!

Maniac Crosstrainer

As I have the Intraining running group tonight I gave the tready a miss and headed for the Eliptical Machine (cross trainer). My whole body was tired. I think Wednesday is my one day each week that I am EXHAUSTED as it is squashed in between two speed sessions.

I was only going to do a solid 10mins on the crosstrainer to warm up for some weights work. At 8min a great song came pumpin on my ipod and I cranked up really fast. Everyone was looking at me and I was feeling like my arms and legs were flying. By 9min I wanted to stop but pushed on...made it to the 10mins just.

Went and got a wiper thing and wiped down the machine. Then realised everyone was laughing at me. I had wiped down the wrong machine....*shame*

Worked hard on the weights with lots of situps at the end.

Right now though I am missing something...COFFEE!!!

Yesterday was the first day of my health regime. No coffee, alcohol, chocolate, processed foods, soft drinks, fat etc. Lots of fruit, veges, meat, fish, wholegrains etc.

It was actually really nice to go to bed without that heavy feeling after having a chicken salad for dinner. Normally we would follow it up with a dessert or chocolate.
Well anyhow it is Day Two today so fingers crossed it goes as well as yesterday.

The thing I miss most is coffee. :(

3km Time Trial (8km)

I felt great last night thought today would be the day - but alas not to be..

On the warm up with Tesso we saw Spot running past so grabbed him and did the warm up with him on the way out to the start line.
It was very warm and the sun was very hot and bright.

I had on my long skins and they felt really comfy - but very hot so I don't think I will wear them again in a race this summer, will keep them for afterwards.

After the warm up and few strides Pat got us started - without his usual fanfare it was off just like that.

I did the first km in 3:58, then 4:17 and a final 4:10. The legs were going ok and I remember as I was running thinking 'you can't go any faster' but shortly afterwards I backed off the pace a bit and really noticed it.

On the last km I slowed down in the first 500m, got overtaken and then sprinted for a sub 2min last 500m finish.

Overall I did 12:25. I was aiming for 12:10 and was in the condition to do that or better but it just didn't happen. No excuses I just need to do more speed work.
Will focus over the next 3 sessions and do that extra rep instead of slaking off.

It was really hot on the cool down and I was glad I took my water out there with me though next time I think I will freeze it so it is nice and cold. Hot water is gross when you are hot inside too!!

I had a friend come up to me afterwards and question why I want to run long. They suggested that I run short distances really well (ie 100-200m). Yes I can run these distances with really fast people and keep up. At little Aths years ago I even won a few. But how boring....I want to run long and I am not aiming to win, just enjoy and get the most out of the challenge.

Todays failure in the 3km TT, makes me more determined to try to do well in the 5km at BRRC soon. My a goal is Sub 22:00. My b goal is 21:40.