..yes andrew, you are correct

..i didnt suck anywhere near as bad yesterday as today....lol....just kidding

you are ocrrect though, i am a very hard taskmaster and i was just extremely disappointed w=ith my time yesterday. it needs to be in perspective....
started lite n easy today, broke it for dinner only(as we had a guest over, so decided not to start alcohol free 2 weeks til tomorrow now, only having a couple though
..this morning stu has gone okay where should we run YY???? no thanks-dont wanna drive for an hour..
and besides FRIDAY has always always always been my rest day...not so today! because i rested on wednesday :(
anyway the only fair way to describe today was that it was a complete slog and one of my worst runs ever. i knew in the first 500m it wouldnt be pretty..had to have a couple of walk breaks..OMG my legs were over it, breathing too ragged and just not pleasant-anyway made 9 laborious kms...ugghghhhg

and then we picked up stu's boys and then took them for a 'nature' walk for an hour along the creek..saw a couple of bunny rabbits, then a freind of stus came over and cut his and C's hair and then we had dinner, they had steak, i had fish but i did also have half a sausage(naughty!)

but excitingly im getting to do some real speed work tomorrow.... 150s and the last two are fast!!!!!!!!! yay that should help the leggies remember what their fast twicth muscles are for as they seem to be in hibernation at the moment