Scooted over to Harfield Harriers last night with Dave (@caferacer) to do some speed work. The surprise for us was a variation on Indian Runs with a 2.5km warm-up and 2.5km cool-down. Right knee is tender and it didn't help twisting it when I got out the car at home. Multiple lessons learnt - seems to be that sort of year for running. Lesson after lesson after lesson.

Lets just say that it was hardcore. I told the captain of my Ultimate team they should come and do speed work but he felt it was more for long distance runners. How wrong he is. This is VO2 max stuff in a big way! Have recovered nicely today although my right knee is still tender.

Dave has an entry to the Old Fishermans Trail Challenge (http://www.sports4u.co.za/OFTC/Content/GenericContent.aspx?eid=85&group=Home&name=N/A). Suspect if I have not got the nod yet it is another year I'll be waiting.

PS seems like a bunch of newbie runners want @mycityrunning to take them on the Two Oceans half marathon route before the race. How cool?

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Steve Porter
myCity Running Tours
mobile: +27 (0)83 375 0320