Get off that couch!

The first month of 2015 is almost gone - life has been a bit of a whirlwind, with year end closed and a bit of time again to get ready for a year of renewed focus. First of all, to start the year with a spur-of-the-moment entry in my Toastmasters Club Speech Competition, which, despite not having brought home the coveted Cup, have motivated and inspired a few to admire and maybe do the same, and get off the couch! Sharing my written version below with you all, Hope to keep on inspiring as I have done with this blog and my previous running entries.

Happy Start of the 2015 Spring Running Season for those with races in their calendars! :)

Post by Riverside Communicators.

Do you think you can run a marathon? 

Do you think you can run from Buckingham Palace to Windsor Castle, in a couple of hours, and arrive at the finishing line in 1 piece?

I’d never thought I could do that. 

I’ve never got through the Athletics heats at school and was never a sporty person.

I was only forced to take an interest in Marathons when I started going out with a marathon runner, and supporting him is harder than running one yourself. At the Paris Marathon expo, I registered my mobile for alerts, which will send me a text message when he reaches the 20km and 30 km mark. 

Saw him off at the start, got to the 25km mark with lots of time to spare, surveyed where I would stand on the course, and went to the nearest café for a croissant and a coffee. Beep! Came the text, I got my bill, eased into position and snap snap, got 2 nice close up pictures of my runner, then hop onto the metro, for the 31km spot at the Trocadero. 

Having had to change trains twice, the 30km text came just as I was getting out of the station. I had missed him – so had to run to the finish myself.

So the following year, 6 of my friends decided to sign up for Paris –was I going to wait around for all of them to come through the finish? If you can’t beat them, join them…hence my number 1 tip to be able to do a marathon: Just Sign up first!

I had 6 months to prepare. They say, you cannot miss any of your weekly long runs, and build on no more than 10% increase in distance each time, so that you can one day complete the full distance.  Regardless of how much running I did during the week, every Saturday morning I was up for my long run, the pressure was off as I was meant to go really slow….I enjoyed myself, getting to know more and more of the Thames Path as the weeks go on, but one day, I learnt the real reason why I was out there doing all these miles. After going for what must be 3 hours, I flew over a tree trunk and fell on my hands without gloves. The shock totally woke me up!  It really taught me to: Do all your long runs properly, and do not fall asleep!

With less than 4 months to go in the New Year – I came to realize that I have never even done a half marathon– how can you do a full then? Watford was the logical choice, being on the 1^st February and on the Metropolitan line. Unfortunately it was a very cold day, I thought it was best to rug up with a long sleeved running top, a fleece top, AND another jacket. A bandana to cover my nose, and also a beanie – I looked more like a bandit than a runner. Well I was more than equipped for a ‘rewarding course in country lanes with undulating hills’! 

My water bottle fell off the belt, and I was almost trampled at the start. I soldiered on and my felt my vision getting blurry, because it started snowing and little wisps of it was landing on my eyelashes! I almost felt lucky that I have so many layers on, until the second half of the race, I was getting warm and sweaty, and had to choose between stripping everything off and littering the countryside, or carrying them around with me. I kept them on, but ended up getting a headache and had to walk at times. Which taught me another lesson – don’t wear too much for a race, you will definitely get warmer!

The Big Day came in April, I felt more than prepared: 

I have one race under my belt, 

done my longest run in 4 hours! 

I have my gloves,

I got rid of that bandit look and 

know that I cannot fall asleep.

I really enjoyed the run around Paris, it’s good to take in the Bastille, the Eiffel tower and the Trocaedro with my camera and on my two feet. I ran at an easy pace, until the last 5 kilometres, when I had to go slowly through the park. A nun offered me a glass of wine, which I gladly accepted and then spat it out as it was warm! That got me to rush to the finishing line in just over 5 hours and luckily, still in one piece!

My first marathon experience taught me not to do anything you haven’t done before on race day (such as accepting red wine from random nuns that appear in a park!) and remember what you learnt from each training session.

But it’s signing up and getting yourself onto the starting line that makes the difference. You are the winner of your own race if you put are willing to put yourself out there.

So move away from that couch…you too can become a marathon runner this year!

The Bandit Look - Watford Half-Marathon (my first!) 1/2/2009

My first Half-Marathon - Watford 2009
My first Marathon - Paris 2009

The Talk Test

The last few months have been crazy,  temperatures have fallen, the miles have slowed, with the exception of the weekends while we were away, a memorable one exploring Bruges' Windmills before breakfast and along the shores of the Rhine at Dusseldorf.

I've had a taster personal training session from my gym recently and those lunges with weights have put me out of action for a week( just like Willpower and Grace), and I'm considering whether to quit the gym..

My latest focus is on improving my speaking skills and rediscovering my creativity, by joining Toastmasters, Riverside Communicators in Twickenham in October.

Ever since joining, I've had the chance to play an active part in the meetings, having already served as Timekeeper and Table Topics Masters (on Guy Fawkes Day!), on
3rd December I earned my first ribbon for giving my first speech, The Ice Breaker.

One of my favourite parts of the speech was the bit about running (of course) - and I suppose the runners amongst us will get the pun!

our love flourished along the shores of the Thames, as he was training for Paris Marathon, I was forced to keep up on the bike...  it wasn't easy. ...    but it was for the long run. 

It was a sunny day on the day of my Icebreaker speech, and feeling cooped up in the office, I had to make an escape at lunch. There wasn't room to practice my speech again, and the only way to not refer to any notes, was just to not have them with me. So off I went into Gunnersbury Park, knowing the speech can only go on for slightly more than 6 minutes (before Timekeeper will turn on the red lights and ring the bell), so I practiced this as I was going around the park,. Twice (the speech, not the Park). It really made me realise what I don't remember, or what I can speak from my heart. So with that bit of fresh air in my lungs, I feel more prepared for that evening.

At that same time I was preparing for my first ever volunteer role at Richmond Parkrun by using that practice as a 'talk test' to be able to run without being breathless whilst carrying out a conversation. As a free event we are supposed to volunteer a few times per year, but since I don't even turn up enough for the 5km first thing on Saturday, I chose a role where I felt comfortable and that some running can still be done - and that was as a pacer on the first saturday of the month.

There were a few 'random' times on the usual bibs, and being out of running for a while, I didn't want to pace at my own target pace of 27:30, instead I opted for a sub 30minute. But when I arrived on this frost morning (0 degrees celsius!) this was the only bib that was left for me to choose!

I haven't ever run at a 35 minute 5km before (especially not in this cold weather!), so even though the other volunteers say I can announce myself as a 32:50, no one will have time to believe me.

It's an unpopular role. Runners at the start line look at me and wish they can be in front of me, only thing I can say is 'see you all at the finish, I hope you don't see me again!'.  I do not want to appear to be walking to discourage other runners merely getting by, so had to stop myself from overtaking anyone.

In preparation I had printed out my run keeper map, and know for the first time the location of the exact kilometre markers. My first kilometre was the most relaxed I've ever done (almost like the start of a weekend marathon long run) - it was a cold day and I cannot help by glancing backwards to see who else was behind me...  there wasn't too many at all. At the end of the second kilometre I did speak to one woman who was aiming at 32ish...  again, being able to carry out the 'Talk test' (not out of breath when talking and running at the same time) -  I was careful to let her go first after- but not sure whether  I did eventually overtook her at any point (hope not).

At the 3rd to 4th kilometre, where the hills usually start in Richmond...  for the very first time I wasn't even out of breath...  I went slow...  but not sure how slow can I ever be (and not walk!)? Again, not many people behind...   

Towards the last 200 metres, I glanced at my watch. only 30 minutes!
I really don't want to do the thing where I've seen pacers do and stop and walk...  so I had to jog on the spot, and do a big big wave of with my back facing runners - hurry up...  you can make it!!!

So I must've done that for about a minute...  and got home at 32:15. Luckily still not my personal 'worst' at Parkrun (the worst time goes to Bedfont Lakes, when I was 10 mins late to the start due to no parking space).

The grass was slowly defrosting after the ordeal...  my poor hubby also doing the same waiting for me (a PB for him the second time this month!), and then I couldn't stop sneezing. Almost for a week!

That's the price of being a volunteer to motivate runners and to sacrifice a better time for myself.
I hope it was worth it in the end, and to get myself talking to more people, to be in an easier pace.

Willpower and Grace

It's one of the moments when you walk in a room and realise that you haven't 'got the memo'.

I was prepared as any attendee to a yoga/body balance class in a gym would: black tights, no socks, trainers on, a towel....but a runner's short sleeve shirt. FINISHER, it boasted, from the latest jp Morgan corporate challenge.

Everyone was wearing black singlets, black tights.

Instructor welcomed me, and asked me to stand to the right hand side (inner side) as I was new, and asked for my name. Take my 'muddy' shoes outside and come back only with the towel and water.

The other 2 girls, relatively newbies: Tatiana and Polly smiled and relaxed me as we waited for the class to fill up. 7 in total.

The word of the day, on the mirror is DEPTH - as they say on the site: to do something
In depth, you need to work hard.

And thats what instructor repeatedly said, if you are not trying hard, you are not in my class!

But Bonnie, since you are new, you can put your hands on your waist! (while others hold them above their heads in various manoeuvres)

This class certainly has it's standards, and I'm not sure how long my concessions will last for if I come back another week!

The first exercises were some sole awakening. Lift and drop toes, roll feet from side to side. Highly recommended for runners! I love the way my feet felt against the new re engineered wooded floors, unlike the normal dance studio at a gym.

Then it got more intense, but not unmanageable. With music, core strengthening, dynamic plank. Yes, I have been there before, but not that long.
It felt good, towards the middle of the class I was sweating!
My heels were free of pain on those arches, a new experience since my last Pilates class when I was in full running training mode and had struggled with balance.


Another encouraging word from Polly during the water cooler break, that's why she kept coming back!

It's such a supportive environment, and a good stretch, almost as good as a (Thai) massage. I feel activated, and hopefully another slot in Thursdays calendar to improve my gym attendance rates!

Willpower is what everyone needs to have to succeed. Not everyone is born with Grace..and perhaps with a bit of persistence, it can be learnt!

Video of the type of exercises involved:
http://youtu.be/OuHVVyNQQes

The DOMS for the Willpower and Grace class (on further research, a proper method of conditioning), came on the next day, when my whole body ached as if I'd finished a half marathon the day before! It was so bad I skipped my Saturday Richmond parkrun for fear of a below par time as I've been building up since the 10k.

The lesson? Need to keep stretching and exert willpower, and those barefoot exercises, and you will carry yourself with Grace.



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EMC Million Makers 10k

It was a perfect day for racing. Cooler temperatures, no rain.

The runners on our floor sat excitedly at their desks, still chewing on last year's stats, if it were to indicate this year's success, and last minute tips on race strategy, nutrition and estimated time.

Glad to have had a breather and a sneak peak at Race Central by marshalling at the 12pm race (there were 3 times: 12, 15:30 and 18). It was a long walk up from the office to the start, and luckily I brought my brompton bike along to save my legs from walking up and down the park, to and from the marshalling points.

I managed to secure a 'complicated' marshal point, a t junction where the 5k/10ks would turn left/right to complete their 2 or 4 loops around the left, or right of the park to the finish. (The 10k runners run the first route of the 5k route anticlockwise)

Sounds complicated, but as I found out later as a runner, it was ok and minimal chance of collision!

I had a good time supporting the lunchtime runners, along with a supporter who 'paid for them to run for him' :) here's pictures of the fastest female and male. Love the running style, long strides








Both feet of the ground at the same time!










I also had fun watching the myriad of lunchtime normal activity in this park: the fitness training (squats, burpees, laps) & the furry friends! It's good to take a breath of fresh air at lunch!







I signed off my post as most of the 10k runners have been through -was expecting some more, but later realised they'd made an 'executive decision' to get ready for the ice bucket challenge, saving some showering after a 5k??







Rollforward to 5:30pm. Energy levels waning, a coffee, spoons of honey and a nutrigraim bar later- I was out onto the start line with my fellow runners. It was good chatting to quite a few of the runners at the start, colleagues I've never met, some from last year (who remembered me as 'being quite fast'!) and checking from the little sticker on our bib whether we were a 5k-er or 10k-er.

A storage tent. An organiser's gazebo - it was the friendliest race I have been to.

Off to the start! I picked up on the advice of 'breathing every 4 steps for a 10k', and starting playing the 4/4 time standard, Miles Davis's 'All Blues' in my head... As always, the first kilometre was too fast! But as I overtook the fancy dress Gorillas, I ran the long uphill on the big loop, regulating my breathing and trying to stay calm and not 'hit the wall'.

'Would you like a drink of water Bonnie?' Personalised service at the drinks station, how can I refuse? Very conscious of the small race numbers (77in total and half at the 1800), I spent my first 5km staying on pace, taking advantage of any downhill whenever I can. During this time, I overtook this guy and girl and when I went round lap 2, I saw that the girl was gone and 'mr. Green' shot past me on an inner tangent, and was impossible to catch up.

So, it seems. 10kers pairing up with a slower 5ker - what a good way to induce negative splits!

But the humble me didn't have enough in the tank to spur my fellow male runners on when I overtook them. I just let them be - and pictured the nitro boost happening anytime...just anytime. You never know.

How many 16-bar sets of All Blues have I gone through...the faint murmur of runkeepers 'current pace: 9 minute twenty...per mile' kept me focused. My strategy at Parkrun last week...latch on, reel them in. But where were those to reel in? My only, only chance came in lap 2 after mr Green disappeared, was to go after mr navy blue.

I spotted him (the only aspiration for approximate a 3 minute aka 0.3mile distance since the 2nd drinks station at 6km)..and used the gravity of the downhill again to let my legs go. Kept a safe distance. A pain in my rib cage, a bit of a stretch. Tempo. Tempo.


The km markers disappeared, and I really couldn't care. I was more interested in testing out the reeling strategy. I picked up my stride, kicked back more, breathed harder, replayed the downhill speed up when I took down mr green and blue girl...but me navy was still in the distance. Closer. But still not close enough. The imagery of passing through mr white shirt at 5k, and the 'ghosts' of miss white vest from last week, spurred me on harder.

I passed my marshalling point at 12pm, and knew it was the rough bumpy batch on the Tarmac before the uphill grass finish. I jumped a little bit, my back started aching, my stomach aching, will I be able to do it, am I going to catch him in the barricaded area? ? Are we actually going against the same placings???

I let him go. With 2 metres of a distance apart, 6 seconds apart. They called my time. 55:08 for a 10k, witnessed by a few supporters, and a final lap (to me) as exciting as a Mo Farah in the 10,000metres in 2012...a very close shave.

Is it really a PB? A properly measured (not certified) course, with an uncalibrated runkeeper GPS. I just love these almost perfect splits!!


The day after I was overjoyed to do a bit of quick analysis on the results spreadsheet. I was the 4th fastest female in the 10K category! 'Once again' in the Top 5 (this for someone who never made it through athletics heats in school). Only here I get such a chance. You think, 'what if' ? Looking at all the finishing distances and times, analysing the circumstances, The results and dynamics would be all so different if we'd all ran at the same time...

Which is why I love distance running - you run your own race, and the 5k and 10k is totally a different game. Compare same runners year on year on different distances, yield different results. A year older, a year wiser? Or 4 quarters more weary?
Time has told, and may/will only tell again.

Donations? Please visit my just giving page:
http://www.justgiving.com/owner-email/pleasesponsor/Bonnie-WongEMC

Thanks to David Koffler, you can find official photo's of the event here
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Race strategy!

Call me kiasu...nope. (I've already kissed any chance of being 'on the charts' this year goodbye, being a more organised race and with external competitors (thanks to runner's world advertising!) But with the competitive mentalities of quite a few people on my floor, I've been tempted to road test the course for Thursday's 5 or 10k.

Last week, I ended up being in Gunnersbury Park...once, twice, and three times.

Well, that's the only way I could get my kayanos accustomed to the outdoors. Me to get used to running without stopping, and close enough not for me to invent any excuse to back out of a training run...(like today, having to cook for a big meal to celebrate the fullest moon of the year!)

I'm always lost in this park. The 'potholed' surfaces, the possibilities to take a wrong turn...doing a proper race here wasn't going to be easy.


Tuesday, I kicked myself out there...thinking of the uphill, the stairs from last year, I picked the hardest route possible....and managed to just squeeze a mere 3.5 miles. It's a far cry from my 'marathon days', a no stopping session is an achievement. And a negative split! Hallelujah !

Thursday, as I mentioned in my last post, I went around the route with the organiser...ive not ran and talked with someone during running for a long time....it really pushes my limits , but makes me realise why there's always pairs of runners yapping away in the first miles after the start, it makes a negative split much easier. Alas, after lap 1.5, after she said goodbye , my motivation waned...and so did my pace.

Now onto Saturday....having left my bag at work on a Friday, I had to go fetch it...with twickenham rugby on, the easiest time to head west was early in he morning. Now that I knew the course was largely modelled on this parkrun in gunnersbury, and finishes uphill on grass...it was the time to get my inaugural visit to gunnersbury parkrun.

It's rather friendly, people were spread out, the pacers had their numbered bibs (unlike the printer generated one of Richmond park, my home club), and when the race starts, everyone swarms downhill on the grass...



Except my runkeeper won't start. I held and fiddled for a bit, and gave up as soon as I reached hard surfaces.

It's funny running somewhere you know well, but organised in a different way. (As I keep telling the guys, it's the exam where you know the subject area, but no one tells you the exam question). Unlike Richmond park, predictably hard towards the end, gunnersbury, is very well organised....with km markers signposted, and a 'time reader' at half time...she said 13:xx. I left mr 30 whilst doing the uphill after the first km, but mr. 26 was never to be seen. Well with 13 being read, I knew it wasn't the day.

In my years of training, I've never read up on race strategy (only on training),so this article is quite handy, for the things to think about, in race.


LATCH ON

My target came after just shortly before 4km, a girl in a white singlet ....I followed and overtook her...but can never get comfortable....gunnersbury is relatively flat, compared to a 4km mark at Richmond where I was out of breath, I could still go on (but not sprint). It was then potholes after potholes around the bottom of the park...

Pick one person and focus solely on reeling them in, nothing else

This, as I was going up 'theboulevard' towards the finish, was another singlet girl "gt3000"(like my old shoes)...I tried the above, it worked! What I was unaware of was I was being reeled in by ms white singlet again...and she passed me this time.

With only 100 metres to go...I had to just get there. One tends to feel safe through the barricades but not this time, another girl tried to squeeze past me to get her barcode. Lucky the fair marshal stopped her and awarded me chip 157.

5:25/5:45/5:20/5:28/5:33... So that's it for the week. As they say, it's your first parkrun on this course, so 'we have marked this as a pb'.

It's my fastest time this year. On Thursday, it will be a course record for me (never ran this type of distance in this park). But can you ever compare different types of apples?



(Yes it's going to be a route that runs backwards on the second lap..how can it be done?)



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Back in the habit..

August's said goodbye just too quickly, I'm glad I've had the chance to have a holiday after a holiday, in Biarritz and San Sebastián. (Great place, a travel blog post will follow!£

With a training goal in mind.
I've been invited to challenge my title last year as the '3rd fastest woman', in this year's EMC Million Makers Fun Run for the Princes Trust.

With a new distance (not 4miles, but 5 or 10kms). Of course I chose the latter, for a 6pm slot.

My first training was on the Spanish coastline, staying minutes from the beach, and a very smooth promenade that takes you from one end of the bay, to another.






A 5.6miler at 10:06 min/mi. not bad, especially with a lovely strong finish picking up speed around the other side of the cape, where it's quieter.





The theme continued with a run every day to explore the other beach, and a final one, with a dip into the sea, to say goodbye.

I went into laziness after that, only the occasional gym visit, until the Bank Holiday Monday where I really must go, a very wet 6.1miles, to the Chertsey Ploughing Match, with tea and loo breaks at the beer tent, and the garden centre, as it was too wet and being splashed with oncoming traffic doesn't help.



With this run I know, I am back in the game. The feeling on my legs, the 'who cares I'm already very wet already' mentality, and listening to my breathing as the rhythm of how I'm doing.

So the time has come to finally buy some new shoes, and a new 'online price match' at runner's need finally did it for me (I pondered over the Asics kayanos in the winter, but now, the latest release, with the funkiest colours, is mine).


And then, I had to get Miss K ready for the big race. Sessions in the gym on wet and late days, starting on this 'Eco-treadmill'



And then this week, moving on to test Gunnersbury Park, where the race on 11th September will be held.

2 sessions this week! I am proud that I took the plunge and walked out at a good time and did it!

Session 1 this week was a 3.5 miler pondering the possible (and difficult uphill) route for the 10k, and making sure I didn't stop. An average of 9:27 min/mile, and a negative split!!


Yesterday morning, race organiser Sam finally wrote back on the training sessions they were running, and she was in the office and planned on doing one at 5:30.

Since I had intended to up my distance that day, it was the perfect way to stop me procrastinating!

It was a very good session, since I was the only one attending, it was a personal training session from a keen running club member with a half marathon on schedule for this Sunday!

'I always run negative splits',
Audio 'feedback' from her garmin saying we were running 8:40min miles (I think), and passing the 'talk test' , although she had to slow down momentarily to see if I was ok...

It was good, and to be complimented that this was the only training session so far, that she could run along with the trainees, and that I could beat her at the race next week (as she and another colleague will be in a gorilla suit).

So, as the latest marketing slogan goes...



More on race strategy in the next post, for now, it will be good if you can click on the below and sponsor me , every little penny counts! Thanks!

http://www.justgiving.com/owner-email/pleasesponsor/Bonnie-WongEMC

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Over too soon!

My Asics Trainers are worn out, and I haven't had a compelling reason to order their replacements.

I have been enjoying the blue skies of the English Summer with occasional parkruns and a short dash to the park, but nothing substantial.

2 weeks in the Blue skies of the Australian winter was over too soon. In the West, our attempts for a neighborhood jog was anything but serious aerobic exercise - with our niece in a running pram which involved frequent breaks and a few doses on the swings, and slides
and a jog to visit to our Italian friends which we ended up staying not only for coffee, but a lunch of risotto with truffle oil!

On the East Coast, the outdoor highlight was the trail run in Lane Cove National Park from Roseville to North Ryde. Having crossed this park enroute to school and work for quite a few years, always wondered what was under the bridge. dropped the car off in Roseville and ran (with care, as it wasn't all obstacle-free) thru the bush and back to our auntie's house, passing through waterfalls, the lovely smell of the eucalypts and the lovely feeling to be with nature. It was only around 7kms in the end but lots of fun!














Now back on English soil and landed my first volunteering experience as a flag marshal at the Prudential RideLondon Surrey classic race on Sunday.

This was part of a cycling festival, with the streets of London open for all in Saturday's Freecycle event. Sunday was devoted to the long distance route from London to Surrey and back to celebrate the legacy of the London 2012 Olympics.

When I signed on as a volunteer, I noticed my shift was very short, only 1-3pm! Having missed my training due to vacation, I went to a drop-in session in London to collect my tshirt, badge, water bottle and booklet, and only then I found out I was Marshalling for the classic event, which the world's top cyclists would compete.

My role was to wave a yellow flag in front of a bollard and blow a whistle in short sharp bursts to warn cyclists of a hazard on the road (ie if the hit me they are I'm trouble).

Sunday's weather was stormy, with the aftermath of ex hurricane Bertha sweeping the east of the British Isles. The morning 100 mile amateur race was shortened as a result, so what would the afternoon hold?

I reported to the volunteers base at weybridge high street , received a marshal bib, flag, whistle and a poncho, it was an hour before I had to assemble at my bollard.

Unlike a marshal at the London marathon, weybridge high street (30miles from the race start) was deserted. I have a few spectator guides to give out (spotted the few essential jerseys to watch out for) and had to reach out to pedestrians to generate some interest. The security contractors clearing the roads had a chat with me, they had been out since 1am. (Their shift finished abruptly due to police taking over the control of the roads, initially rumoured to be a race cancellation - quite possible due to a flood nearby reported by another marshal from my base - thankfully my marshal lead cleared the rumour for us).

At 2pm, some spectators have gathered (including hubby on a brompton) and I went to my bollard. A big splash of rain came, with everyone running for shelter, but I remained where I was.

The next few minutes was exciting. First came the motorbikes clearing the roads. Then it was the lead vehicle..the ambulance car...the view from the bollard shows they were all rushing at me...

Then it was the cyclists. 2 groups, the first a bigger one - I spotted those famous sideburns on a black and blue jersey (Sir Bradley Wiggins) and couldn't identify anyone else whilst holding the flag and blowing the whistle...the 2nd group was a bit smaller, the leftovers, and then it's all over.

All over for me at weybridge, I signed out from the base, returned my equipment, and did a cycle/run back home with hubby, to continue the race spectating on TV.

By this time the race was almost halfway through, we were lucky to be able to catch them from box hill, all the way into Central London .

Proud to say the roads from esher, Kingston onwards were familiar as we've either ran it or cycled through them.

All over too soon! Must make the best use of summer before it's too late!











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