I ran what was called a Spiral on the track with the Masters tonight. I did not race the whole way but ran the first half hard and then jogged in.
A spiral Race is where you start in lane 2 and after each lap move out a lap so that you finish a 3 Km race in lane 8.
I am still slow but managed to run the first Km in 4.03 . My average was 4.07. Still a bit of a plod but moving towards that sub 4 minute mark.
About 29 degrees….hot again. Not my cup of tea.
Next week is a 2 Km or 4 Km. Hopefully I can do a bit better.
A long way to go but on my way ( if some what slowly).