Quickie post – swim post bouncident

Following Saturday’s bouncident I’ve been a little concerned about my ability to compete in Sunday’s triathlon. However, I’ve now run, cycled and swum and managed each without too much pain.

On the 8 mile run, I occasionally got a twinge in my right hand/wrist but nothing serious at all.

On the turbo, I felt a little more pain and shifting gears was difficult at first. Again, it wasn’t too bad though.

Today, I decided to take a swim in the pool. This was my main area of concern but I was fine. The occasional ache but little more during the session.

My right wrist has been a little twinge since but it doesn’t look like the activities so far have caused any more damage.

My first Aquathlon tomorrow and then taking it easy for Sunday.

Weight hits a plateau

Aside from training for various events, I’m also trying to lose some weight. This is an ongoing battle and although I made great progress earlier in the year, I’ve plateau’d a little recently.

The Withings scale and associated iPhone app makes tracking my weight incredibly easy along with BMI and body fat %.

Here’s a screenshot:


I’d like to get to 12 1/2 stone which should be achievable. Hopefully with the triathlon and marathon training, I can get healthier and stronger.

Cycle, swim, cycle, run…

Yesterday, I had an idea… To cycle to the pool, swim and then cycle back. The idea came about from having quickly skim read http://www.220triathlon.com/article/ultimate-bricks-pt-1-swim-bike

I’ve often contemplated cycling to the pool but the concern that my road bike might be stolen while I am swimming had put me off. Every time I’ve walked past the cycle racks, all the bikes looked very old and past their best. My sparkly road bike would stand out like a sore thumb. Most likely a highly irrational idea but, to me, one that had meant I’d discounted the idea on many occasions.

Anyway, having though about it, I decided that the likelihood of the theft happening was low particularly if I locked my bike up with two D-locks.

I chose a route of about 10km to the pool which was on roads I know well. My one main concern was a busy roundabout where there was a high likelihood I’d need to unclip from my pedals. Hmmm! As you may have read, clipless pedals and myself don’t always get on!

I originally decided to cycle the 10km, swim 1km and then cycle back. However, I woke this morning and decided that it was time to do some real triathlon training and do swim, cycle, run as part of the workout which meant tagging on a swim so the plan changed to:

* cycle 10km
* swim 1km
* cycle 10km
* run 5km

The last 3 would be my first unofficial triathlon with a 10km cycle as warm up.

Although I did toy with the idea of wearing my trisuit, I decided that this would look odd in the pool so chose to wear cycle shorts, change into swim gear, change back for the return cycle ride (into sweaty stuff!) and then into running gear. I had to carry a rucksack for the 2 D locks and various other clothing to make sure I had the right gear for each section of the workout. The likelihood of accidentally ending up wearing the wrong thing on one section was high!

As it turned out, my route to the pool was a little longer than expected. In fact, the distance was 12.32km. It was a fairly straightforward route though and I didn’t have any issues unclipping or clipping into the pedals. Hooray!

Once I got to the pool, I had to change into different shoes (tottering into the leisure centre in my cycling shoes would make me look like I was wearing heels on a night out), lock the bike, remove the saddle bag for fear someone would take a fancy to its priceless contents (!) and then go and get changed. Hardly a realistic transition but it gave a little rest before the 1km in the pool. Result!

The swim went ok. There were some really slow swimmers in the fast lane which meant an earth shattering performance! Not!! Swimmers!! Please note that fast means that swimmers behind you shouldn’t need to stop, stand up, wait, grumble etc to give you chance to dawdle up the pool. Repeatedly. Get in the ‘medium’ lane. Please!! I am not a very fast swimmer by any stretch of the imagination but I know my limits.

Another slow transition back from the swim to the cycle and it was time to reverse the route (almost) for an 11.22km cycle back home. It was certainly a slower ride than the one to the pool. No excuses for why. I’d like to say that the elevation profile made it a more challenging route but I’m not sure that explains it.

Once home, I put my bike away and then went out for the 5km run. I’m not going to lie. It was a challenge!

So, approximately 25km travelled and about 1500 calories burned.

In hindsight, I enjoyed the challenge of the multi-sport workout and will definitely cycle to the pool (and back) in future. There’s a more direct route that would mean a 7km journey (approx) each way. That should take 15 minutes or less so an hour roughly door-to-door.

For future reading… http://www.220triathlon.com/article/ultimate-bricks-pt-2-bike-run

Fighting the deadly disease with fitness

This morning’s news websites are littered with similar articles reporting that by 2020, half the UK population will get cancer in their lifetime. Such a report is from the BBC website at http://m.bbc.co.uk/news/health-22796220?SThisFB

I find this a shocking stat. Having said that, I also think it’s a miracle that humans survive as long as we do or are even born at all. As a parent, you really get to appreciate exactly how amazing the miracle of life is. Even more so given my wife had several miscarriages before giving birth to our amazing, and perfect (in most senses!), boys!

Of course, we all age. It’s an inevitable part of life. Let’s face it, and many of us don’t wish to think about it, death is the most inevitable part of life.

I’m no expert in the human body other being the proud owner of a middle of the range variety that’s past its best (and its best was never great). Our life is dependent entirely on such a simple thing; cells and, most importantly, cell reproduction. Over time, and due to many factors, our body’s ability to reproduce cells diminishes and we age, develop illnesses, diseases and, ultimately, reach life’s inevitable conclusion.

From the moment the first cell divides, the potential for something going wrong increases. Life’s like that. How the division of cells ends up allowing me to think, sit in this chair, type these ramblings and do many, many more amazing feats each day is a miracle.

When I first started running, I did so as I wanted to get fit. Fit for my family. Fit for life. There are lots of articles and associated research that clearly show a strong correlation between healthy lifestyles and reducing the effects of aging and the likelihood of cancer and other life-threatening diseases. To me, that’s common sense. I am no angel. I’ve drunk, I’ve smoked. I’ve abused my body a little over the years. Not massively (and I see a society where the norm appears to be to do more harm than I’ve ever done in a society which at times appears to normalise such behaviour).

It’s inevitable that my boys will drink, possibly smoke or even take drugs in their teen and later years. I sincerely hope they don’t participate in the latter two and that by the time they reach their teens that smoking is far less prelevant than it is today. Yes, I’ve smoked (but not for 20+years) but, in my honest opinion, only complete idiots would smoke knowing the harm they are doing to both themselves and others. It’s not as if we don’t know what harm smoking can do.

I’m not perfect by any stretch of the imagination. My diet isn’t great. I’ve been overweight. In fact, I’ve been obese. According to my BMI (which I understand isn’t the best indicator) I’m teetering on the knife-edge of normal to overweight at the moment. So, there’s definitely room for improvement there.

My nearest and dearest think my training (which has mushroomed from just running to also include swimming and cycling) is going to result in replacement knees, hips and a worn out body. I have suffered a number of injuries since my ‘obsession’ with running started about 4 years ago which are directly related BUT I sincerely believe that I’m doing as much as I can to be fit for life. Being fit and engaging in the related physical activities gives me the time to let me mind wander, to stream endorphins through my body, to feel the rush of adrenaline. All factors that can keep me positive and stave off depression.

The truth is that I love to get out and be active. I can’t wait for my next lake swim. I want to get out and do a long run. I’m really looking forward to competing in my first triathlon. I’m excited about running my next parkrun with Daniel on Saturday. Each of these activities is simply a means to an end. Each diarised activity whether a training session, a parkrun, a race etc is one of many challenges I set myself to become, and remain, fit.

It takes commitment and drive. It takes perseverance. At times, it takes hard work. No-one said life was easy. The Government recommend undertaking physical activity for 30 minutes 5 times a week.

If doing that or more gives me one extra day with my boys, means I’ve done something to prevent cancer, it’s worth it.

4th open water swim

This morning saw me up before 6am again for my 4th open water swim at Lakeside, Eastleigh. To be honest, the lure of the duvet almost lead to a lie in rather than the swim but I resisted temptation.

The good weather over the last 4-5 days meant that the water was warmed than previous visits which was a blessing. As the water temperature for the first lap always shocks my brain and results in me struggling to breath normally, I submerged my head to acclimatise.

I then set off on my first lap. The lake was definitely busier than of late and there appeared to be a pack of swimmers training together. I immediately saw several Lordshill Road Runners.

After about 3 laps I was beginning to wonder whether I could replicate my previous week’s performance of 9 laps of 350m. However, I kept on going. The excesses of my 3 day camping trip had resulted in a few extra lbs! Must really avoid temptation!!

After 6 laps, I was beginning to tire. By this point I was beginning to think that it was going to be another 9 lap session.

However, I wanted to push myself and complete 10 laps so completed the 9 laps and pressed on. As I’d committed to the final lap, there was no turning back. My legs started to cramp a little but I tried to swim through it. That worked.

As I got back to the lake entry area, I stood up and tried to get my balance. I immediately started to get cramps in both calves and couldn’t stand. I was soon sat in the water trying to stretch to relieve the pain. As soon as there was some relief I tried to stand again. Cramps again! Arghhhh!!

It took me about 8 minutes to get out of the lake and in the process I was convinced that the stones at the bottom of the lake would have torn my wetsuit. As it turned out, I was right. Gutted!!

A quick dash home with moments to spare before the school run.

As I washed my wetsuit, I checked for tears. There was a small one on one knee. Neoprene adhesive ordered hoping for a good repair when it arrives.

Having googled cramps when swimming, it looks like the cause is lazy leg kicks. I need to kick more and stop simply dragging my legs around behind me.

A few lessons learned:

(a) work on my catch and pull particularly the high elbow catch
(b) learn how to breath bilaterally
(c) spot/sight more often to avoid swimming unnecessarily far
(d) kick more to avoid cramps

Inspiring a generation – the buck stops with you

The key message from London 2012 was ‘inspire a generation’ and the likes of Chris Hoy, Ellie Simmonds, Mo Farah, Jonnie Peacock, Bradley Wiggins and Jessica Ennis did just that. However, almost a year later is this message still as strong as it was post-Olympics?

I suspects it’s waned a little. We can no longer expect the golden girls and boys of 2012 to inspire the next generation or, in fact, inspire the nation to get active, try something new, strive to do better. We, the parents, the other halves, the children, the friends, the work colleagues need to inspire those around us to change their lives for the better.

Almost 4 years ago, I decided to change my life. I didn’t want to be the person I was becoming. Sat at home, gaining weight, worried that I couldn’t keep up with the demands of a young family. I set myself a challenge and achieved what I wanted; to get fit and get active.

My life has changed more than I could have imagined. I run, I cycle, I swim. I have energy to do what I want to do and enjoy the challenge of each new workout. I look forward to the challenges I’ve set for myself the week ahead.

However, I’ve not just done this for myself. I’ve done it for my family. I want to be fit for them and not the couch potato I so easily could have become (or even was becoming).

That’s not all though. I want my children to see me as a role model as much as Wiggins, Hoy, Farah, Ennis, etc etc. I want them to see me being active, taking on challenges and, where possible, achieving them. That doesn’t mean that I have to be an elite runner, cyclist or swimmer. At best, I’m average at any of those activities. It doesn’t matter how good you are. What matters is that you’re out there doing it. In fact, it’s probably more inspiring to others if you’re not the fastest runner, swimmer, cyclist, not the most competent badminton player, etc, etc.

Whether it’s simply knowing that Daddy’s been for a run, a swim or a bike ride (or even all three in a triathlon), competed in a road race or just been out being active. Or maybe it’s sharing a great experience such as a parkrun with me. I want my children to see that even their Dad in his (rapidly approaching) mid-forties isn’t afraid to get out and compete against people half and double my age. I want the to grow up and join me on runs, bike rides, swims. I want them to be active at school and outside school. I don’t expect them to compete for their county or country but simply to enjoy being active.

I love my boys so much and want them to learn that being active is such a rewarding and enriching experience. Not only for the health benefits it gives you but also as a means of socialising with many different people. People, in many cases that you’d not get to meet otherwise.

Although we may want to lay the responsibility of inspiring the next generation with those that excelled at London 2012, I know that it’s up to me to inspire my children (and maybe even some of my friends!) and I’m doing my best to do so. Are you?

Back on the bike

The last time I rode my road bike… on the road was September 2011. Shocking. With 39 days until my first triathlon, I desperately need to get back out on the road!

After procrastinating for several weeks, I decided that today was the day and loaded my bike in the back of the car and set off for Lakeside. The grand idea was to ride the 20km bike course that forms one-third of the EOW Tri in order to establish a line in the sand of my current cycling ability or performance.

One of the things that has stopped me getting out on the road bike more often was concern about clipping out of my clipless bike shoes. I have had a love/hate relationship with them. I love them when the peddles are turning but as soon as I have to unclip myself, I worry. Not without cause!!

Anyway, back to that shortly.

The course takes you from Lakeside Country Park in Eastleigh, north-east along Wide Lane, left onto Chestnut Avenue, past the Asda roundabout along to the roundabout at the end of School Lane. You then return to Stoneham Lane where you head out to the main junction at J5 before heading left into Wide Lane to your start point. That’s a 10km lap (almost) so for the Sprint triathlon, it’s a 2-lap course.

EOW bike lap

Each lap is undulating with the first half of each laps being mostly uphill and then downhill back to the start point.

EOW bike elevation

As it’s not a closed course, there are several roundabouts and sets of traffic light to negotiate. Everything was going really well and I managed to get to 18km without any issues. Each time I saw the need to stop, I slowed early and meandered gently until the traffic flowed again. It’s a little annoying that at traffic lights drivers tend to hug the kerb which gives no space for cyclists.

At 17.5km, the lights changed just past the Concorde Club. I hadn’t slowed enough and the lights took an age to change to green. The cars pulled away too slowly and I found myself stuck behind a stationary car unable to go anywhere. I started peddling backwards! Have no idea what I expected that to achieve! What it achieved was the bike toppling to the kerb and me not having time to unclip my kerbside shoe! Knobhead! I picked myself up, remounted the bike hoping that I’d not damaged the paintwork on the bike. Fortunately, other than a few superficial scratches on the paintwork, no damage was done.

The last 2km went ok. I was kicking myself for my school boy error. Hopefully a lesson learned? Maybe!!

I completed the course in 44:47 with an average speed of 25.5 kmph. Not spectacular. Definitely something to improve on! How I’ll do after a lake swim and then following up with a 5km run is open to debate!

I’ll repeat the experience (hopefully without the fall and a little quicker) next week time permitting.

2nd open water swim

This morning I did my 2nd water swim at Lakeside. I had been looking forward to it since last Tuesday and woke far too early.

It wasn’t quite as warm and the water temperature reflected that. It was noticeably cooler than last week.

Clare was also there for the open water swim. We were joined by fellow parkrunners, Tamsyn and Teri as well as a couple of other familiar faces.

I was first in the water and as I submerged my head under, the shock of the water’s coldness was no less than last week. It stings and really affects you. It’s no wonder that your speech is slurred at the end of the session. I managed to get a lap done before the others entered the water. My path from buoy to buoy was much improved on last week especially for the first lap.

I completed another 3 laps. Most went ok. I did deviate towards the middle of the lake a few times particularly when I forgot to spot. I really need to do that every 6 to 8 strokes otherwise I could end up swimming in circles.

As I got tired, my technique slipped a bit. However, I’m really happy as I competed another lap making 5 in total. With each lap being about 350m, that gave a total of 1.75km. I think that could be the furthest I’ve swum for 30+ years!

Open water swimming for the first time

About 3 years ago, I visited Lakeside Country Park in Eastleigh for my first ever parkrun. At the time, the lake was being used for open water swimming and it was something that really didn’t appeal to me at all. 2 1/2 years later I signed up for my first triathlon and as it is being held at the same venue, it includes a 400m swim of the lake!

I certainly didn’t want my first experience of the lake to be during the Eastleigh Open Water Sprint Triathlon, so spoke with a friend and fellow novice triathlete, Clare, about going for a swim in the lake on one of TryTri’s supervised open water sessions. These are run twice a week (Tuesday and Saturday) from April until October and are open to anyone that can swim 400m without stopping. Well, after about 8 months of swimming 2+ times a week in a 25m pool, I guess that means I qualify for that criteria so other than having to get a wetsuit, there were no excuses.

Finding a wetsuit proved to be a little bit of a challenge! I’m sure it is for everyone but I didn’t comfortably fall into any particular size range as my chest isn’t exactly Herculean but my waist more than makes up for it! Given that I am hoping to lose a little more weight, I chose a size that accommodated my height and chest measurements but left me at the upper end of waist and weight measurements. The rationale being that it’d have to stretch to get me all in!

This morning dawned. I woke up at 5am and then clock-watched for about an hour before getting out of bed. I’d already got everything ready (wetsuit, swim cap, goggles, towel and swim pass – thanks to Chris Stocks for the latter) so it was just necessary to grab some toast and an Americano (thanks Tassimo!) before heading on the 5 minute journey to Lakeside. As I arrived, there were a good number of cars in the car park already. Clare was there as I got out of the car and we walked down to the changing rooms where we met Ben from TryTri who explained what was going to happen. As it was my first swim in the lake, I had to complete a waiver form but this isn’t necessary everytime you participate.

The changing rooms are clean and bright. They are small though and having several people in there at a time means that you’re jostling a little for space. There are also lockers although not enough for everyone. My advice, leave any valuable in your car!

Having put on my wetsuit, it was time to return to Ben to swap car keys for a swimmer number (which is on a silicon wrist band) before heading down to the lake. There were already several people swimming and the lake did look quite inviting! It was a glorious morning weatherwise with blue skies and the sun out.

As we entered the water, it didn’t feel quite as cold as I’d thought it was going to be which was a pleasant surprise. It was time for my first lap. I’m going to be honest… It was tough. I got about 100m (maybe less) and I had to rest. Having swum in a pool, I’d got used to the opportunity to rest at the ends of the pool and to be able to catch your breath at the end of every length of the pool. It was also surprisingly difficult to swim in a straight line! In a pool, this is easy. Just follow the tiles at the bottom the pool. In the lake, you can’t see the tiles at the bottom. For all I know, there aren’t any! 😉 In fact, as your hand enters the water, it disappears into the green murkiness! It’s like swimming in pea soup (or so I’d imagine given that I’ve not actually done that!)

Each lap is 350m and I must have stopped for a bob about about 4 times on the first lap. At times, the water felt tidal as I was swept off course!! I’m sure that it was just that I simply can’t swim in a straight line without a guiding hand! The only thing that constantly helped me swim in approximately the right direction was knowing that the sun was on the right side of me! On the first lap, I rarely
‘spotted’ the next buoy and that was what was causing me to swim an erratic path. ‘Spotting’ involves raising your head and looking for a point of interest (in this case, the next buoy) regularly during the swim and adjusting your course accordingly. This is vital in open water swimming and a useful skill to practice! I will!

So, my first lap was shameful but I’d made it around! Clare was waiting for me and we had a brief chat before heading off for a second lap. This time, I knew what to expect and was a little less apprehensive. I’d also warmed up which made a big difference. This time around the lake, I spotted more regularly and relaxed my breathing. I made more use of the natural buoyancy of the wetsuit and rolled my body more. I’m still not able to bilaterally breath (no idea how I’m going to master that!) but it wasn’t too much of a problem. As I swam, I tried to remember all of the things that I’d learned from the pool; straight body, extend, kick from the hip, engage core, etc etc and things did seem easier. I made it around the lap without stopping! I’d even go as far as to say I enjoyed it… I think! Clare decide that two laps was enough and I was left to decide whether to go for another lap. Given that I swim 1km in the pool on each session, I wanted to do that same in the lake. Time for lap number 3…

As I did each lap, it seemed a little easier than the previous one. My route from buoy to buoy was slightly less erratic and the distance between the buoys didn’t see quite so far. At the end of the 3rd lap, I chatted briefly with a novice triathlete who had swum half a lap and was undecided as to whether to do a 2nd. This gave me the impetus to swim one more lap.

I have no idea how long each lap took me and don’t really care too much! 4 laps completed. 1.4km swum in a duck pond! Did I enjoy it? Yes, definitely! Am looking forward to doing it again.

The next challenge was to get out of the water with wobbly legs! However, the real challenge was getting out of the wetsuit. I make a complete hash of that until Ben provided some invaluable advice. Pull the suit down as far as you can then with one leg, stand on the suit, pull the leg out, step sideways and repeat. It worked. Phew! Another bit of advice is to cut some material off the bottom of the wetsuit so there’s a bigger hole. That’s not advice I’ll be taking with my brand new £140 suit! :-S

Time to get changed, have a quick shower and get home before work. First lake swim completed and successful. Looking forward to the next one!!

Quick reminder – http://www.youtube.com/watch?v=50AzTJClfWc – some useful transition tips

The journey to 50 parkruns

As a regular reader of my blog (with its less than regular posts), you’ll know that I started running in 2009. Over 3 years later and I’m still running. In fact, in February, I recorded 97 miles which is my highest mileage month ever.

There is one reason I’ve kept running and that same reason has changed my life, probably forever. That reason is parkrun.

Back in May 2010, I ran in my first parkrun in Eastleigh’s 3rd event. Since then I have run 1000s of miles and transformed my life both in terms of my fitness but also my social life. Without parkrun, it’s highly probable that I’d have given up on running a couple of years ago and returned to life where exercise played little part and I rarely left the house.

parkrun has given me a weekly opportunity to get out and run fast (until recently) and that’s led me to continue mid-week training to get faster.

It’s given me the opportunity to meet lots of people and make new friends. It’s also provided me ample opportunity to organise the events (as Run Director, Event Director and, most recently, as a parkrun Ambassador), speak at local council-run conferences and networking events etc.

One thing that prior to late 2012 it hadn’t given me was the opportunity to run that often at the event. However, Daniel’s desire to take part in parkrun changed that. We are now able to run almost every week.

It’s been great to be able to share my Saturday mornings with Daniel at parkrun. It’s bought us even closer together and, although it’s a challenge for him, he’s really enjoying it and loves the attention he gets.

So, after 34 months, yesterday morning, we headed to Fleming Park to complete my 50th parkrun and Daniel’s 10th. It was a little touch-and-go as to whether we’d make it due to my work commitments the day before Mother’s Day. In fact, I was busy trying to help rectify an issue until moments before we left the house.

We chose Eastleigh parkrun as the venue as it’s got a great community and it’s quite small and therefore you can feel part of it more easily than an event such as Southampton with its 350+ runners. It’s also Daniel’s favourite course. Next week, it’s Netley Abbey’s anniversary so we’ll be there for that.

The rain 24 hours preceding the event meant the course was muddy, slippy and wet again after the previous weekend’s relative dryness.

It was great to see lots of familiar and friendly faces and enjoy our T-shirt runs with Paul Kemp (running his 100th parkrun) and Becky Cleeves who was running her 50th.


As we ran around the 3-lap course, Daniel got lots of encouragement (a real benefit of a multi-lap course) from marshals and other runners. It seems that each week more and more people know him and he’s slowly coming out of his shell and getting to know them.

Daniel made a real effort to run as much of the course as he could and, in fact, other than walking up the hill and a couple of 10 second walk breaks he ran the rest. That approach was rewarded by a 90+ second parkrun PB which was great given the far less than perfect conditions. As we ran around, I was having to keep in touch with work via email which was a bit of a pain but at least it meant we could be there.

When we crossed the finish line, Keith Whitaker pulled some poppers and we eat some of Saffy Cleeves’ delicious cake. Thanks Saffy!!


We then had to rush back home and on the journey home, I had a call to inform me of an urgent issue at work that needed my attention.

It was great to be able to complete my 50th run. At times, it felt like I’d never reach the milestone what with volunteering at many early events once I became Run Director then Event Director.

As I said earlier, parkrun has changed my life and I hope my contribution has helped other’s change their lives too. The countless hours both at events and behind-the-scenes over the last 2.5 to 3 years has seen many, many others be rewarded with their 50 T-shirt before me and I’ve been proud to have helped organise and stage the events to allow that.

My life within parkrun has changed. I’ve recently passed on the Event Director role for both Southampton and Netley Abbey to allow me to become a ‘parkrun Ambassador’. Currently, I’m one of a select handful and our responsibility is to help support existing events as well as activate new events. These are roles I’ve done informally for quite a while anyway but the role solidifies my involvement within the parkrun organisation.

Although I have a lesser role at the 3 local events, I am still very active behind the scenes with both supporting those events on a day-to-day basis but also currently being in various stages of helping bring 4 new parkruns to life (aka event activation). These are Winchester, Brockenhurst, Petersfield and Portsmouth. Activation involves a fair amount of work including helping to build the local event teams, helping to secure funding from local councils, deciding on the course, training the teams and supporting them to the journey to their inaugural event and beyond.

I’m passionate about parkrun and how it can change lives and help develop strong communities and will do all I can to help parkrun spread into other communities.

I can’t wait to be able to wear my 50 T-shirt and to see Daniel receive and wear his. Although I have had lots of involvement with parkrun to date, I won’t feel as if I’m a true parkrunner until I have my T-shirt on.

My parkrun journey has only just begun…

(Many thanks to Paul Hammond for photos)