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38th. 9th counter for my team.

28:39 for 5 miles round lloyd park in Croydon for my best position yet in the Surrey League. Part of a team that won by a 100+ point margin. We finished 45 minutes before the rain started slashing down.

This mornings long run round Shooters Hill totally wiped me out. Had to go back to bed and have been demolishing food all day.

it can be as uninspiring as it wants. I need it to be flat and there to be no wind so i can get my target time. Have booked a grim b&b for the night before.

beautiful running conditions this evening. managed to do 5x1600 @ 5:21 average so pretty pleased and looking forward to Gosport now.

a little bit of rain before saturday and cross country will be quality as well.

had to cut short todays session. legs felt like they were refusing to move. might well be a forced rest day tomorrow. hopefully only a blip before Gosport half.

good effort.

Dulwich Park parkrun might be the one you are after. flat 3 laps. plenty of people around to chase/pace.

Track 5000 is probably slightly faster though as conditions are more controlled.

there is a lot of numbers on that fellrnr page.

does anyone have time to actually look at that, work out appropriate runs and then complete them all?

much easier just to run some runs fast, some long ones slow and do a track session once a week. and eat sensibly, not the 3 snickers I had after pasta for lunch yesterday.

@rwn definitely better to do threshold miles on a thursday than a tempo run.

and the best runners do the jog at 5k pace plus 1 minute

Coulsdon was also fun. A bit of everything, off camber slopes, rocky tree lined descents, steep ish hills, if they had made us jump the log it would have been perfect.

good luck to all half marathoners today. conditions look good.

Cross country season starts tomorrow.

Pasta and two pints of guiness for tea.

trail run is http://www.railtotrail.co.uk

friend of a friend is organising it. I signed up for the half.

the hoodys are nice. only being able to drink redbull and diluted redbull all run wasn't so great.

I did this last year. Bit gimmicky but quite fun and some decent stash at the end.

21 miles with some crazy amount of ascent and descent, it took my legs a while to recover from that one.

I heard that this year might be the last one as it hadn't taken off quite how they had hoped. Possibly because there is a pretty full fell running calendar anyway.

Has anyone got round to signing up for that trail running event in about 2 weeks?

Well. I am definitely going.

Definitely do the cross country. it is ace. although i suspect it could well be quite dry this weekend. and you will almost definitely need some cross country spikes...

anyone planning their running up to and beyond October might want to have a look at this: http://www.trailscape.co.uk

A friend of a friend has set it up so no promises about the quality. I am going to give the half a shot. should be fun to get off road running again. better than smashing out the miles in a road relay and letting other team members down...

Southern Road Relays at Aldershot. an undulating two laps that i went out way too fast one as well as suffering the driest mouth ever for the first 5 minutes - possibly a sign i was pushing too fast.

My team came 37th which isn't bad for a B team. Our A team came third.

Lighter racing trainers are definitely faster... I like the psychological effect of knowing I am racing when I put them on.

Had to cut this mornings run short due to sore thighs after a 2 pb week. I followed up the GNR with a 16:10 5000m on Thursday evening at our club championships. The final race of the evening was won by an England athlete in 14:40.00, on his shoulder was an U17 in 14:40:04. Brilliant racing.

you will be fine giving blood then running the morning after.

but go to the cheese festival as well.

It was pretty warm on Sunday in Newcastle.

I was going well until about mile 10 but then started desperately needing the toilet after having a breakfast i don't normally eat and dropped off my target time. Finished 54th in 1:15:13 though so pretty pleased with a PB and now on to the next half marathon.

Any summer chafage tips? Things are getting bad, particularly under the arms.

Did my first race for a while yesterday, the Rydal Round in the Lake District, part of Ambleside Sports: a very traditional Lakeland scene.

It was a good race with a lot of uphill at the start, a bit of ridge running round the middle and then a long downhill back to the start field. The uphill I did more walking than running but managed to make up for it by coming down pretty fast. Local knowledge is key as you could skirt round the very top of some of the peaks and go straight over the edge on the grass rather than following the path on the way down.

Legs are feeling ok today.

On a side note I highly recommend The Sports Gene by David Epstein.

this heat is killing me, i never trained in the summer last year as I only started in october and it's horrible. I'm fully dehydrating on a 6 mile run even if i drink all day before hand and that's running in the evening when it's cooler. .

i hear you. went out on my long run for the week this morning. forgot to take any money for a drink and after about 1hr50 couldn't move my legs any more. problem was i was still about 4 miles from home.

36 minute 10k is still very good.

@eyebrows either strava/your watch has some issues or you are an undiscovered running talent. that third mile in 4:06 would have put you in some good middle distance company at the BMC mile grand prix this weekend.

i couldn't be bothered to go out and pound pavements today. not as much fun as being in the countryside.

Made it out into the peaks for a weekend of running. First run was the best, up Shining Tor, almost too hot and had to stop in Buxton on the way to youth hostel due to being unable to focus on the map.

You could definitely do something like this as a day from London if you wanted to: Shining Tor loop

Peterborough half marathon? It's my back up if i don't do the great north run fast enough for a VLM place.