This morning while out for an easy 6km run, I collected at least 20 smiles. I have a habit of greeting people I pass in my local neighbourhood, especially early in the morning. Most people will acknowledge you by responding in some way but there are always those that look grimly at you as if you just said something bad to them and do not acknowledge your presence at all. This always upsets me. I can’t help but take it personally. I have learnt to avoid the repeat offenders when I see them out on the road. I read somewhere that a smile is infectious and cheerfulness will eventually break through. This morning was one of those days. Every person I passed and greeted responded with a greeting and a smile. My cup of happiness was overflowing by the end of my run. It was helped by a glorious sunrise.
The air was warm and humid when I left the house just before 6.00am. Had planned on doing intervals but the grass on the oval I usually run on was overgrown which created a spongy surface. I decided to do the intervals on the track later this evening. So just ran an easy 6km and smiled at everyone I passed.I have not been on an athletics track since I left school way back in 1977.
So I was very pleased to overcome my inertia and finally do a track training session this evening. The intervals were 4x800m with 1:30 min rest which I did in 3.22, 3.22, 3.20 and 3.33. Had planned to do 6 repeats but after the 4th one I had nothing left. Maybe I should have stopped at 3 repeats or maybe I should have gone a bit slower? The target pace was supposed to be 3.43 to 3.48 so I clearly need to work on pacing a little bit more. A total of 6km with warm and cool down. Monday, February 2 2009 (Swim 2-km)
It has been a long time since I have been in the ocean while it was dark. Night diving at Camp Cove on Friday after work used to be a regular event many years ago followed by dinner at Grandfathers Moustache at Rose Bay. I was reminded of this recently by the battle to save the Foy family house at Camp Cove.
The ocean is surprising active while we sleep. So it was at Narrabeen pool at 5.15 this morning. I was surprised to see that at least four lanes were already taken up by swimmers doing their laps. What a great way to start a working week. 
Get your exercise done, stay cool and fill your soul with a beautiful sunrise, followed by great coffee just around the corner at Ocean Swell cafe. I swam 2km mostly with fins. I am working my way towards letting go of the fins - slowly. 
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