A great day for running

What a day!  Can you just see by this pic why I looooooove doing my runs after work, along the beautiful Warrnambool foreshore, before I head inland to my very dry dusty little town.  There is NO comparison!  There's a fantastic two way path running from the pier around the coastline past the surf club to Granny's Grave.   People are really courteous.  There are bikes and skateboards and roller skates and runners and walkers and people with prams, and surfers heading down to the shore, and water fountains at some of the vantage point.  The council certainly have looked after the people here.

The sea is there, it smells fresh and beautiful.  But today yes there were flies.  Oh God!  I snarfed one I swear it hit the back of my throat as it flew straight in my mouth, and all I could think of was I hope it hadn't just been in a rubbish bin, ewwwww!

This is the face of happy!  Bird's nest and all !!

I had gotten myself into a little pickle recently, the lass who lives up the road is starting at TAFE and I kind of got rail roaded (because of my inability to say no) in driving her in and out each day to school, my 50km drive to work.  My drive is my quiet time, I can listen to music, listen to my podcasts, plan my day.  And then I thought of my afternoons after work, my runs! my gym!  This picture below is what wipes away any frustrations I've had during the day, I go home HAPPY.

I had mentioned to the mother that I was very ad hoc with my times going home of an evening, some days it was 4.30, some days it was 6pm, depending on if I ran or met friends after work for an activity.  She said "no matter, I'll get her to wait in the library for you".  Aarrrgghh!!!  

I stewed on it all night, and the next day I mustered up my new found courage and spoke to the mother, told her that I had been looking at my schedule and that I could certainly help and take her daughter in with me of a morning (the perils of living in a little country town is that there is NO - or very limited - public transport), but she would have to arrange someone else to get her home of an evening.  I didn't want her daughter to be hanging around waiting for me, and I didn't want to feel rushed in my evening activities as at times it was very ad hoc.  And you know what?  The sky didn't fall in!  The mother thanked me for being able to meet her half way and she would work something else in getting her daughter home of an evening. 

Now... onto to the Running Man!  After last night's efforts he floored me again and I was sitting in the lounge room just chilling and out he comes ready to hit the road again.  And I just know you wouldn't believe it if you didn't see it - shirt tucked in, belt on his canvas shorts!!!  He actually put his woollen beanie on until I swiped it off his head.  Hamming it up for the camera here!!

But true to his word, he really did go running, off he goes up the street, and it wasn't under the cover of darkness tonight.  He did a kilometre again, came home and complained this time about his ankles and shins, yes yes, he is visiting Athletes Foot with me on Monday, but ever so proud his Runkeeper has clocked another kilometre.  And I can't wait another minute for my Ozsale package to arrive for him, I need to get him some running shorts, stat!   I wonder if Nike would be interested in sponsoring him??? (out of pity??)

I am so freaking proud of my running man!!!!

He did it !! He really really did it !!

I am so freaking proud of my husband right now.  Mike is not active, not by a long shot.   He has a rather sedentary job, his own business working with power tools, sure he is on his feet most of the day, but he's not really moving any great distances.  More often than not you will find him like this ...

or like this ...

or even this ...

But since giving up smoking six months ago he is starting to feel so good, he hasn't had to use his asthma puffer doo-dad for ages (yes yes, I know, he would smoke then puff on the asthma doo-dad, not good).  So he's feeling really good and dare I say even a little bit quietly, I might have even inspired him.  

So when Aldi had a sale recently of running gear, he got me to get him some running clothes.  They had sold out of the shorts but I got a nice sweat wicking t-shirt, plus I've ordered another shirt and shorts on Ozsale (yes, me and my online shopping) just waiting for them to arrive.  Now... being the Scot that he is, he just wanted to buy some runners from Rivers.  Urrrgh.  I warned him that they would hurt, he'd get shin splints, he'd hate it, but he just wanted to see if he would like it.

So tonight, he went out and did his first 1km run EVER, well let's not say ever, let's say his first 1km of a dedicated exercise movement since he was a little boy.  One freaking kilometre, run/walk/run, I couldn't be more proud.  Oh and he now has signed up to Runkeeper so he even tracked himself, did it in 9 mins 51 seconds and I cheered him home.  Mind you he did it in the ever growing darkness so he could do it by stealth and no one could see him.  But ha!  His ankles hurt ... love it when I can get the last word in about the runners he bought.  So looks like a visit to the nearest Athletes Foot is in our future.  

Go Mike!  You totally rock.  

I'm thinking that someone might be going to bed with satisfaction tonight, knowing he has taken a great first step (well second if you count the stopping smoking thing) on the way to good health and a longer life.

Virtual Fun Run for January

So the January run for the Licorice & Olives series of 5km Virtual fun runs has commenced and we have a week to run our 5km and log our time by showing a screen print of our GPS system or a photo of a Garmin watch display or however a person is clocking their runs.  I've decided that I'll use this route for the whole years series so I can really see how I'm tracking.  Having said that it was already quite warm by 7.30, I should have gotten out there earlier.  

So January's time = 38:11.

Not only that but I love that Runkeeper keep you informed.  I'm part of the 1000km walk/run Facebook group.  And already for 2014 I've run 66.6 km.  Saw the 666 come up, ha!  And then I get an email to let me know this is the most I've run in a month since I started with the 1000km group.  Thanks Runkeeper.

And after having a round off, when I went overseas, I have now signed back up for the half marathon program.  Thank you Mish, lovely to be back.

I have two funerals to go to this week, so it's going to be a difficult week to get through.  I hope there are smiles in your part of the world.  Cheerio.

Answering and comment on a few past comments

Sounds like a mail show from some of the podcasts I listen to, ha!  But often people don't have an email attached to their comments so I can't reply, and blogger doesn't let me see the email of who comments, or at least if it does I have no idea how to, so thought I'd answer and chat about a few comments here in this post.


Matilda:  "Have you got a foam roller?  If not totally invest in one. Also you'll need to start considering fuel for your long runs. I suggest heading over to runnerskitchen.com.au (i think au), and see Tara, her Amazeballs are jut that, ah-mazing!"

• Yes I have a foam roller = best . thing . ever.  Although I have been known to call it names.  Mike gave me one for Christmas, I don't know how I coped without it.  All the trouble I went through with my ITB last year I should have got one sooner.  At the moment with my longer runs (over an hour) I've been having these jelly beans I got from the US.  I had to buy a box of 24 in my order I had delivered to my last stop in the States, so I still have a number of packets.  Not sure if it is mind over matter but I feel like I get a second wind when I pop a few at about 50 - 60 mins in.  Thanks for the tip of the Runners Kitchen, I'll check it out.

Sheridan:  "I'm all set to get my butt into gear and lose some weight again (after putting it on again) so were in it together again (although I have to admit I'm going it alone without registering with 12wbt this round. 
And how totally awesome is the Penang chicken?? I think I'll make that again this week too. I also love the beef stroganoff!" 

• Sheridan!  Where have you been girl.  Good to see you pop up again.  We shall keep each other on the straight and narrow.  And yes the Penang Chicken is terrific, although in the early days I made it all the time and got sick of it.  So revisiting it again after months was a real treat.  Another fave I have is the Sweet & Sour Pork.  It's so yum.

Matilda:  "...Have you got a running plan in place for your half?"

• Plan is that I'm re-signing to the next round of 12wbt, which will hopefully be my last round.  After having this round off, although my running is going great guns, my food still isn't.  Still work to be done on my brain I think  :-)   So I'll do the half marathon program.

Annie:  "... It was so hot up here the other day that I did my walk in my family room. It was 8 steps from one end to the other and I kept at it until I'd done 10,000 steps. I was a little bit dizzy at the end..."

• Annie you are GORGEOUS!  I can only imagine just how dizzy you got, not to mention the track you've probably left in the carpet, I tried to calculate how many ups and downs of the family room that would be but then *I* got dizzy!!  :-)

Janie:  "Hey Carol, you totally rock dude! Love your work and your persistence. xx

• Janie!   Thanks mate.  It's been too long, we need to do lunch!!

Sarah:  What half marathon are you doing? When is it?

• The Geelong Half and according to my ticker I have 95 days to go!  27 April to be exact. (gulp!!)

Ingi:  Go Carol! I love that I come back here, after what - months? And you are still hard at work, slogging it out with a 10km and a half marathon in your sights! I need to come visit more frequently - great motivation!

• Ingi mate, I have missed you.  We need to motivate each other.  This can be our year, okay??

And I think that just about finishes me off for tonight.  A workmate and I are taking on a killer hill after work tomorrow, I shall be back with probably more tales of woe! ha.  Until then.

Time to look around when you're out and about exercising, breathe in the fresh air, listen to the birds, see the beautiful blue sky up above and revel in the fact we're out there in it, moving, and yes, enjoying the ride.

Ow ow ouch!

Im laying here in bed blogging on my phone, legs out straight because they hurt.  Ow.  I decided to do my long Saturday morning run tonight after work being that I did a pitiful effort on Saturday and being that the weather is far more agreeable.

So I left Warrnambool and drove 45 km to Terang and parked the car and did a combo run/walk to Noorat and back.  Then got in my car and drove 20 km home.  Talk about a roundabout way of getting home!

So Terang to Noorat and back totals 12km.  Exactly.  I did a lap of the car park back in Terang to make sure!  I also snarfed about 50 flies on my journey too!

My hair scared old people and small children!!

Not to mention the cows who ran away frightened ... or I like to think I may have inspired them and they've taken up the sport of running too!

Naaah! I think my hair and my crazy waving arms swatting at flies terrified them. Ha.

So tired and elated tonight and just a wee bit achey.  And now off to dreamland.  G'night!

Thankfully cooler!

Saturday morning I went out running and did a test run for the Licorice and Olives 5km Virtual Race Series.  I was planning a much longer run, and had planned to pause my Runkeeper at the 5km mark to take a screen print of the time and then resume it.  But I only managed another half a kilometre, I was spent.  I was thinking it was the toll after the past week of the heat and not sleeping, then thought better of it.  I was so relieved when I logged onto a local running group site I am part of and found other local ladies were feeling the same effects and struggled running on Saturday too.  Yay, it wasn't just in my head.

We're down to double figures until the half marathon, 98 days to go, so I have to get the kilometres on the board.  I'm a long way off a 21.1 kilometre run, with my longest non-stop run only reaching 13.2 kilometres.  98 more days to train!

I need to get back to completely clean eating and last night had planned to make a 12wbt favourite that we haven't had for a long long time, Penang Chicken.  I had chopped everything ready to throw together, and alas, went to the fridge to get the red curry paste, and what was left in the jar was as hard as brick bats!  Hmmm, after 6pm, the supermarket was closed.  So it was pop the chopped veg and meat in containers in the fridge and it was off to the pub for us for dinner last night!

So will be an easy peasey dinner tonight, just throw everything together, and yes, I have a new jar of red curry paste!!

This is one of my most favourite Michelle Bridges quotes, I scrapbooked it digitally and I had it printed onto a block through Snapfish and it sits up on my kitchen window sill.

I had made this photo block when Emily from Energy & Emily blog had organised a 12wbt gift exchange, and I liked it so much that I got another one printed off on a block for myself.   I need to take more heed of it!!  As my resolve has somewhat slipped of late.

And while I'm coming clean ... is this a Sunday for confessions or what?  I don't believe I've mentioned on this blog, as the book was released whilst I was overseas, but my story is in the latest Michelle Bridges book "Get Real".   They had asked back at the end of the Melbourne finale round for members to submit their stories and they'd consider for an upcoming book.  I threw my story together and submitted the required two photographs and didn't think any more of it.  Months later I got a package in the mail and it was an advanced copy of the book.  O-M-G I was in it.  

And I learnt right from that moment that I should stop taking instructions so literally.  When they had asked for two photographs to be sent in, one being a "before" shot, I thought they meant the 12wbt "before" shot that we uploaded when we started the program.  So imagine my surprise when I opened the book and I saw the majority of clothed before shots of other people, and there I was standing in all my underwear glory on my page!!!  

Cringe cringe cringe !!!

I remember the exact moment that Mike took my before shot when I started.  I was standing there in the lounge room in my undies and Mike was fussing with the camera.  I wanted him to just take the photograph and be done with it.  Oh no, the lighting wasn't right, the angle wasn't right, the focus wasn't right, then he said to be ... "look sad for the camera will you".  That was it.  OH MY FUCKING GOD I WAS SAD, I WAS THE SADDEST I COULD BE IN MY LIFE ... "TAKE THE FUCKING PHOTO" I yelled through my tears.  Even now I'm tearing up remembering that moment.  I never want to be that sad and sorry girl ever again.

So being in the book was a real wake up call for me and with my resolve having slowly slipped over the last few months I know I need to get it back big time.  I need to walk the talk now.  So if you have the book, check out page 72 and 73 if you like.  That's me!  Don't say I didn't warn you about the undies!

Hot !!

Holy cow Victoria is copping it at the moment.  The heat has been unbearable.  And I am sooooo not an early early morning person during the week.  It is enough for me to get ready to go to work, let alone getting up early early and running.  During the week I usually run after work but there's been no chance of that this week.  It's been like an oven.  Consistently.  Anywhere between 40 and 44 C.   For my American friends that is anywhere between 104 and 111 F.

So I've taken to the gym so I can at least get some running in on the treadmill, under the fan.

It's funny how things change.  In the early days I loved the treadmill.  It was a much easier way for me to run, rhythmically, constantly, at the same pace, at the same level.  I liked it.  But once I discovered the great outdoors, the different feelings under my feet, the undulating ground, the smells in the air, the birds chirping, the bees humming ... okay so I'm getting carried away there a bit ... but once I discovered the great outdoors there was no turning back.  Yes yes, treadmills have their place in my life in inclement weather (be it cold and raining or oven like atmospheres) but boy I struggled to keep myself entertained yesterday.  Even my music didn't cut it.  I still managed 4km, then decided to do weights instead.

I took a sneaky pic for my instagram feed.  Felt so self-conscious taking a pic in the gym, so being that everyone was on the back row of treadies, I pretended I was fussing with my music and snapped it! ha. 

So sparing a thought for my friends north of me.  Matilda I hope you're faring okay up there.

I'll do another session in the gym after work tomorrow, as the forecast is 44 or so.  Urrgh.  Then hopefully the temp abates a bit for the weekend.  Cross fingers.

Stay cool runners, lots of water!

Longest . Run . Ever !!!

Well with 105 days, 20 hours, 56 minutes and the seconds counting down till the half marathon, I know I need to pull my finger out and the last few weeks have been spent getting some miles back in my legs.  My eating perhaps has not been the best, I seem to be a bit out of control in that department.  But my thinking is, the more active I am, the more I am not going to want to ruin what I've accomplished.  Makes sense.

So this morning I wanted to get out there and run my longest run ever.  And I did.  To date it has been 12.7 kilometres.  This morning I am proud to say I did ...

TA DAAAAAAH....

Love Runkeeper giving me little congratulations messages like this!  And it was tough.  A beautiful morning, a perfect morning in fact for running.  The sun was behind the clouds, so it hadn't started beating down until say the last 10 mins or so.  Sensational.  But again with the plodding.  It was my long slow Saturday run, I had my music playing, I was loving it.  I caught my second wind at about the 9km mark.  "We will rock you" by Queen came on in my music and I don't know what it is about that song, I start running with a bit of attitude! ha.  Whatever works right.

So I rang around the perimeter of our town.  It has been said that I need to move to a bigger town!  Not sure about that, but I went around the outskirts and up a stock route, and then did a bit of zig zagging to get back home.  Once I hit the 12km mark I knew I had this in the bag, cause I could run 1km.  And check out the calories I burnt ... 1109!  Bingo.  Mission accomplished.

Calf muscles have been aching today though so I had a date with my roller.  Painful, but it really helps.

I was planning on making some rice paper rolls for dinner tonight so headed down to the local supermarket this arvo to get some ingredients and something made me feel the back of my leg.  I didn't even realise I was scratched.  About half way through my run this morning, I was out in the back blocks of town and two golden retrievers came running out at me.  To be honest I was oblivious to them (hmmm perils of running with headphones I soon realised) until one almost tripped me up.   They were harmless and just wanted to play, but were trying to jump up as I ran and I remember now feeling one of the dogs jump onto the back of my leg as I ran.

Apologies for subjecting you to my naked calf !!!

So people please, if you live in town, or even in the back blocks, make sure your dogs are behind fences!  Responsible dog ownership please!  If it wasn't me, it could have been a car running over them!

And there endeth my rant!

Who wants to do a fun run with me ???

Not kidding.  I wonder if you've stumbled on the Licorice and Olives website yet, and in particular the:

5k Virtual Race Series.

What an absolutely brilliant idea.  Sarah a good Aussie girl, has developed a plan to host a year long, once a month series of 5km races.  People all over the world are signing up.  It's going to be fantastic.

You do them in a set period of time at the month's end, you send her your picture of your Runkeeper or running app or GPS device such as a Garmin, and she keeps a leaderboard.  You'll be walking or running against people from all over, but most importantly, you'll be running against yourself each month, improving your time, improving your fitness.  I'm really jazzed about this.

Fun fun, go check it out.   I hope some of my blogging friends sign up for it too, so we can "run together"!!

So tomorrow I am doing my long slow run.  It was hot today, hopefully it won't be too hot too early tomorrow.    I am going to keep this in mind ...

I wonder how far I will run tomorrow ????

Surf T Surf round up

Round up of the Surf T Surf.  What a carnival.  There were record crowds (2000+ runners I believe) and as I looked to the heavens as we made our way to Warrnambool I breathed a sigh of relief.  Not a cloud in the sky.  No rain!!!   It was a BRILLIANT morning for running.  The race was half an hour earlier than other years which worked well.  Only a slight breeze, even better.

Some of the ladies from our wonderful Warrnambool & Surrounds 12wbt group met up as we arrived, there were girls there I didn't even get to catch up with, it was crazy with runners, and yet so well organized.  A quick snap of me and my entourage of one!  Got to love Mike, he's always in my corner.  He was snapping photos of us so we could document the day.

Some of our fabbo girls, who I love to call "my health and fitness sisters".

Ready, excited, lined up waiting for the start.

We were so lucky with the weather.  No rain for the morning and only a slight breeze.  Thank heavens the expected wind/rain didn't arrive until the afternoon.  Only once did my earphones blow out of my ears as I rounded Liebig into Lava Street. 

I ran my own race, I knew I was back of the pack but that was okay, I also knew I was going faster from the times I was getting on my Runkeeper.  I had to have a few sneaky walks as I didn't quite make it up a couple of the hills.  It's a hilly mean course.  Rocky on my headphones did help me somewhat but even Rocky wasn't enough at the top of Nicholson Street!   I loved that some of my workmates were working point duty and they high fived me as I ran on past (probably not the done thing for police officers directing traffic!!).

As I got to I believe it was the 3km mark, that's where the 6km race runners double back but the 10km route goes out another 4km, I hit that point and I saw one of the 10km runners flying back.  Steve Moneghetti.  It was such a thrill to see him run.  Heck!  It was such a thrill to know I was running the same race as him.  So by that moment he'd already run 4km more than me!  Mind you, just as an aside he came second in the race with 32 mins something, the winner ran 10km in 30 minutes, I kid you not.  FLYING!

So I kept on with my plodding and there was a lass ahead of me, we had played cat and mouse for a while but I ran on by her as she was flagging up a hill.  As I joined back up to that turn around point it was great knowing I only had 3km to go.  The lass I had passed caught up to me and called my name.  Blow me down it was one of our 12wbt group, I hadn't recognised her as she had a cap down low on her head.

From that moment on we ran in tandem Kate and I.  We both had headphones on so lost in our music, at times we would call out to each other, urging each other on.  We powered back that last 3km.  As we came down Cannon Hill (I love that this course finishes on the downhill) we were motoring.  I don't think I'd ever run so fast, a lot of it the impetus of the downward hill, we were calling out to the 6km walkers ahead of us "coming through" or "on your right" so they knew we were behind them.  Down Pertobe Road Hill and a sprint to the finish line.  As we neared we looked at each other, grabbed hands and held them high above our heads and ran over the finish line together and finished with an exhausted hug. 

This is what it's about, the camaraderie, the friendships, the spurring each other on.  It was an amazing feeling.  If Kate hadn't caught me up I maybe would have limped it home.  She's told me likewise for her.  The running together, the almost peer pressure of not wanting to flag, it had it's place.  Official times came in later that day, we crossed the finish line at exactly the same time.  Brilliant. 

Excuse the crazy woman in this photo, we were on a huge high!!

I was ecstatic :  1 hour, 12 minutes, 09 seconds.  My best ever 10km run.  EVER!  I have a PB people.

Okay so the fact I came 7th last we won't go into.  ha!  But it's not about that, it's about goal setting and achieving the goal.  I achieved my personal best time, I achieved the fact I said last year at my very first fun run that I would be back to run the 10km and I did.  I loved it.

And look at my prize!!!!!!  

So funny, as we recovered at the end, I was ready to go stalking the great Mona and as I was walking around the staging area I almost ran slap bang into him.  Mission accomplished.  He is such a wonderful ambassador for the sport.  It wasn't just a matter of take a photo and move on.  He chatted to me about my running goals.  Yes the great marathon runner and world champion Olympic champion amazing Steve Moneghetti was interested in hearing about MY RUNNING!  Woah.  Huge.  Then he chatted to Mike for a little bit too.

And yes, you have just got to love the tropical headpiece Mike had him inadvertently wear in the background! ha.

Then a terrific BBQ breakfast put on by the social club at work - egg & bacon sangers, mmmmm!

And go figure, after all the excitement of Sunday, I end up on the Warrnambool Standard website on Monday.  

And then ended up in the newspaper on Tuesday.  Could the photo be any bigger!!!!  Yikes. 

First fun run of the year - Warrnambool Surf T Surf - big happy tick.

Surf T Surf tomorrow

So tomorrow is the Surf T Surf in Warrnambool.  We have a stack of our local Warrnambool & Surrounds 12wbt crew running or walking the 3km lap of the lake, the 6km or running the 10km.  I think at last count there were 23 of us down in one of the events.  Plus I have a stack of my workmates running too.  So I'll be getting support from every angle.

It's such a feel great event, a real carnival atmosphere.  Although the weather forecast for tomorrow is windy with showers and 80% chance of rain!!!!!   Not good.  It's a hilly course so if that's not enough, having to battle the elements, yuck.  But my nerves have lead way to excitement now.  I can't help Mother Nature.  It will be what it will be and I won't be the only one getting a soaking or a buffeting.

This is my second 10km fun run (the first being the Dunkeld race back in October), so I'm super excited.  Especially now that I ran the course last weekend, so I know where all the dreaded hills are to reserve a bit in the tank.  Who knows how the day will go, I just know I'll have fun with my friends.

Mike did quite a bit of carb loading tonight, in preparation for his crowd participation.  Well the camera is heavy yanno!

So let's see:

• Race gear - check
• Non-wedgie knickers - check
• My favourite socks - check
• Body Glide - a must - check-a-rooni
• Timing chip attached to runners - check
• Camera charged (for Mike) - check
• Playlist specially made and loaded on the iPhone - check
• Dry clothes for the end (if necessary) - grrrr - check
• iPhone so I can stalk Steve Moneghetti for a photo afterwards - did I say that???

I think I'm just about ready.  Funny about the playlist, now that I am liking the whole running with music thing.  I decided to put some more pieces on my iPhone today, so we found a site jog.fm and it lists songs with the beats per minute (and the associated time per kilometre it equated to).  So in his efforts to find me some more pumping songs, he was heading his way down the list and listening to snippets.  He'd press play, then run on the spot in the kitchen to see how it felt.  It was hysterical.  My friend Myra dared me to get him to run to "I'm every woman".  Should have had the video out for that one!

So all good, early night tonight.  I'll catch you on the flip side!

I'm hearing music in my head!!

Well I'm slowly making the transition.  For the past 12 months I have run in complete silence, oh apart from my own heavy breathing (panting!!), the sounds of the birds tweeting or dogs barking or after work here in Warrnie the sounds of the surf rolling in.

But I've found as my runs get longer my mind is wandering.

Hey legs tired I think I should walk.

Hmm looks like rain I should double back.

Wow big hill ahead maybe I'll turn down this road.

And on it goes.

So new plan is to get used to running with music.    So I carry my phone anyway because of my love of Runkeeper so that wasn't a problem. I'm not big on those arm strap things, fussy bugger I am!! I have one but it just doesn't feel comfy.  So perfect use of the Spibelt I got for Christmas.  The phone fits perfectly in there.

Cast my mind back many months to an app I downloaded courtesy of advice from Ruby Red Shoes after I bemoaned the fact I tried to run with music and ended up tripping over my feet!  Trail Mix Pro.  It plays your music but automatically changes the beat of the music to coincide with the pace you are running.  Strangely it works!!!  It doesn't sound like Alvin and the Chipmunks singing, nor does it sound slow motion sludgy.  It really works.

So here's my running mix I've made.  Always up for new pieces.

Must admit yesterday afternoon after work I was glad that Rocky came on as I was running my way back up Pertobe Road and then further up to Cannon Hill where I was parked.  It had me pumping it out.  I did resist though in jumping around at the top arms up in the air!!