Went good this week,

While Gail was out in the outrigger paddling to five finger islands off of shack Island  out of departure bay this morning I found out that it was quite windy and wavy on the water , having to watch out for a big tug boat that didn't see them till  they were riding the waves and paddling up the next, the skipper must have looked on his radar to notice them  just in time to slow and move over a bit , wondering why anybody would be paddling in that kind of conditions. meanwhile on land I was doing my run through departure bay and heading up Hammond bay Road heading for Lenlin Rd and the trail that would take me to Rock City Rd, and back to the Island hwy , I had thought that going this way I would miss the hills but going up hammond bay rd was a climb which I don't mind , it seems I push off harder going up hill,{ hill work outs are seposed to help you with running on flat ground}, which is great when your not tired and you keep going to the top of each hill you come to , getting to the end of the trail past Cottle lake and Rocky  city road an other hill starts this is the last steep part i would have to run on for awhile the rest off the run took me to the pathway besides the hwy which I followed to Mafeo park and steward road in nanaimo here I was able to run along the sea wall trail back to brechin point marine covering just over 18 k.m.  The way I went this time , the hill work was at the beginning of my run so the last part of the run was easier although with a faster cadence  on the flat surface you seem to work just as much,