Sub 3h15

Morning all - good wishes & vibes to the Edinburgh racers, and to OO down here in sunny Sheff. 
2 weeks now on the bench - 4 pints of ale last night - may need a pair of those elasticated waist trousers soon  . . . . .

I'm so excited for the Edinburgh lot. Can't wait to read the reports. And of course, the Comrades report too. Like OO I have a smaller race tomorrow, just a 10k for me though. I don't feel fit at all, still in post marathon slump, but I'm going to have a go at sub 40 and see if I die or not. Unless it's boiling, in which case I'll just aim to not die fullstop. 

RJ, read your blog: great stuff. Love this bit:

being brave to hold back when it would be easy to push on and push on when it starts to get tough,

Fraser, have a great race, glad to see you are looking at 6:30, it is a scary target but has to be done. It should feel very very easy at the start so if it doesn;t you know it is too much and adjust, if it does feel easy then let it flow and hope the end comes together. See RJ's quote above.

SJ, chips, beetroot, and 2:59:59, you've got all base covered, AVIT!!!!!

A huge dollop of good luck wishes to all the Edinburgh runners - weather forecast doesn't look too bad so expecting and hoping for great things.

Best of British luck to Speedy, OO and anyone else who's also out there racing tomorrow.

Guildford parkrun for me this morning. As I haven't done much running recently, did just over 50 miles on the bike to and from work yesterday, got in late after a (non-drinking) night out last night, it was pretty warm even at 9am and the course is undulating rather than flat, I wasn't expecting great things but I managed to sneak in around 19:52. About half a minute down on my PB put given all the other factors, I'm more than happy with that.

Starting the process of clearing the garage out this afternoon - bah! 

Oh no, Minni and I have almost morphed together again!

10 miles yesterday, should have been 8, but it all felt very easy, so I just continued. 4 miles bimble this morning.

Good luck wishes and positive thoughts for the racers tomorrow.

Which race was that Minni? Winning ladies at the 10k I'm doing tomorrow usually finish in around 36 - 38 minutes according to the website. I'm hoping for a good race and a good time. A podium position looks unlikely!

CJ - nice early run!
BOTF - I'll probably be trying out the Llangollen canal towpath later this year.
Bike It - have a safe trip and get used to the altitude ready for next week.
All the best to SJ, FW and RJ in Edinburgh tomorrow. What's the latest weather forecast?
Nice plodding Joolska and Moof.
PMJ - I take it that was walking recoveries?
KR - still great racing and well done on the gongs.
OO - smash it in Sheffield tomorrow.
Speedy - hope the temperature drops a bit for your 10k.
Moof - that's a cracking parkruin debut - no need to be disappointed.
Lorenzo - good parkrun too.
SD - good to see things are progressing nicely.
Parkrun for me today too. I've never run in this sort of heat before, so reasonably happy to come home in 19:59. Less happy to discover that I'm not listed in the results. Paced it better today, 6:20, 6:29, 6:25 and 0:45, I think,. So first mile was still the quickest but not by a silly amount. Total of 9 miles @ 7:09 m/m.

Poacher wrote (see)

perhaps Minni's top half and Lorenzo's legs could enter an event as a team and get a podium place.

Perfect for London next year - Lorenzo will have to carry me around.  I'm sure there's a world record in there somewhere.

Its been very hot today in the North but the good news for the Edinburgh runners is its starting to cool now.

Speedy it was the Edinburgh 10k which is part of the whole Edinburgh Festival of Running weekend.

Moof - nice parkrun.

Sheffield is not so small Speedy- over 7000 runners. There are 6 V45 prizes though so  I'll be chasing one of them

Did the final race preps. My daughter showed me the high spots of Sheffield- curry ans some cheap wine, all set now.

Good running all I'm off early in the morn.

Poacher - OK, maybe I'm getting a bit blasé. It was certainly good to overtake a few people in the last mile and a half. I've heard back from the parkrun team and apparently they gave out two no 9 tokens by mistake and had to delete me As far as I can work out, I actually finished 10th.
Moof - Well done on 1st MV40. I think I was 2nd MV45.
OO - not sure I'd risk a curry the night before a race!

made the mistake of asking my daughter where she'd like to go for a treat ...

Gul nice parkrun there, sub 20 was a target a while ago and now it is casual.

Moof very solid there. Be sure to get an accurate conversion for 6 minute mile pace: lots of people convert at 1600m to the mile so a 5k is 3.125 miles but it is only 3.10685596 so you have to run faster than 18:45.

I'm excited for the Embra guys!  Off for my own run now and then rehearsing, but will think of you all.  Hope that if you have the same glorious sunshine as we have in Bristol that there is a gentle, cooling breeze (which is always a tailwind!)