Rotary Club of Kenilworth Two Castles 10K

Well done on your time too, JMC

Darryll - you're right.  Lots of people start way too far forward - I just about got my start position right today ... first time in 4 years, mind! 

Kevin - well done nontheless.  I do think it's quite an energy-sapping course.  Very little recovery time in between the harder sections.  

yes that 3-8k period, there was never really a chance to recover and open the legs up, just as you got on top pof breathing antother incline was there.

Well Done on the PB Elgm.Lovely to get a PB !! Sounds like your ITB is better !!!

Doing well thanks. Off on a weeks holiday to St Agnes ( cornwall next week ) and then back in time for training for Abingdon marathon !! Plenty of wine to day as getting into holiday spirit early

ITB is a killer, ran Cov Half a couple of weeks after the doc diagnosed it last year - stopped half-way to get knee bandaged and walked the last 3 miles in agony before sprinting the last quarter mile, collapsed over the line and had three visitors, one with a medal, one  with water and one taking me over to the first aid tent. I could barely walk for 3 days afterwards.

That said, I took a few weeks off and started running slow flat 5k training runs, up to slow 10 miles by Xmas and shot over 30 minutes off my time at Reading after 3 months of speedwork and longer runs.

I used to visit the doc once a decade, it's more like twice a year since I took up running, must cut this down.

set my 10k PB despite the hills and heat, but ive not raced a 10k in over a year so i'd have been shocked if i never, knocked 7 mins off my previous time. 

i agree with the run in, the last km was like running at a major city marathon, great support from the local community,