"Whatever you can do, or dream you
can begin it. Boldness has genius,
power and magic in it."
- Goethe

Yesterday I ran 11 miles back from work at 6m55s pace! My legs are too fresh for a couple of days after the FLM. I should have ran faster.

This morning I really enjoyed my run. I listened to a funny podcast: The Now Show from BBC. It made me laugh out loud which is important.

"We first make our habits, and
then our habits make us."
- John Dryden

"You are today where your thoughts
have brought you; you will be
tomorrow where your
thoughts take you."
- James Allen

Today I ran 4 miles this morning in the rain. I love the summer warm and clean rain it clears the head after a long sleep.

Legs are feeling fine which is annoying because it means I could and should have gone faster at FLM.

Here are some extracts from my journal I kept over the weekend:

26/04/09 7:30 am. Weather in the morning: 7oC, wind 3 - 6 mph. [It got hotter later!].
26/04/09 13:36. Well I've done it. A good time but because I was expecting a sub 2h35m I'm a little frushtrated. Isn't it a strange thing to be good at something and not be pleased. I suppose that's how my brain works -> to get better at something don't become content. That sounds OK but I must also acknowlege my success.

I'm celebrating the result and also celebrating the potential. I feel fresh. I should ahve gone faster between 20 - 23 miles. Next year...

I am pleased but disappointed at the same time. Basically I got to 20 miles in 1h59 and thought that was too fast and might blow up if I didn't slow down. So I slowed a little and when I got to 25 miles I felt OK (tied but OK); it was too late then to do anything; I should have kept it strong back at 20miles. I think also at the 20mile mark the sun was out so I felt a little heat exhaustion.

The stats:

5 km 0:18:19 25 km 1:32:18
10 km 0:36:40 30 km 1:51:01
15 km 0:55:14 35 km 2:09:58
20 km 1:13:54 40 km 2:29:27
half 1:17:57 finish 2:37:51

The five S's of sports training are Stamina, Speed, Strength, Skill and Spirit; but the greatest of these is Spirit. -Ken Doherty

Well yesterday, today and tomorrow morning I will not be eating carbs. This is in preparation for FLM. Then I will carbo load. The thing about this is that no matter how much protein I eat it just does not fill me up. I wonder how people cope who are on the Atkins diet. Don't think I could cut out pasta and muslie everyday.

Today's quote for those of you who like that sort of thing: ?Enjoy life. This is not a dress rehearsal.?

Today I ran only 4 miles and will not be running any more.

Get out well, but not too quickly, move through the field, be comfortable. Strategy-wise, go with your strengths. If you don't have a great finish, you must get away to win. I've always found it effective to make a move just before the crest of a hill. You get away just a little and you're gone before your opponent gets over the top. Also, around a tight bend, take off like holy hell. I've done that a number of times. You should not be flying down the home straight. Most of your efforts should have been put forth earlier. -John Treacy, Ireland's two-time world cross country champion (1978, 1979)