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Sounds a good job Ant. Good luck in your HM this weekend.

Like the fact you squeezed in 2 errands into your run Gul. I was going to do a quick 5 miler whilst taking my lad to football practice, but had to take my youngest boy too - so no run. But then back home it was bath time/story for the boys, a quick whizz round with the hoover, sort out some home insurance on the phone, empty/stack the dishwasher before I could get out for a run at 9pm. A busy night!

Gerard - I hadn't started running when I was smoking, but did notice having more energy wen I gave up. Goes without saying it will be of benefit. One of the guys on the ASICS competition last yearhad just given up smoking and was using the chewing gum as a deterant. Still see the odd runner now and again having a fag before a race!. All kitted out in their shorts, vest & race number pinned on - not sure how they do it TBH?

Nasty habit Gerrard and a tough one to give up! It took a while for me to give up and I found the nicotine patches worked best for me - and a bit of will power. Good luck.

Good luck with the 10k workout AR. I did a rejigged version tonight with 2 miles in 6.12 / 5.57, then 8 x 800m av pace 2.50's -  a tough workout!

Like the fact you set off a speed display Bike It!

Great sub 19 minute Parkrun Lorenzo.

Spot on with your spot on 6m/m 10k PMJ - you look like you are in pain in the photo.

Well done at the Windermere mara Poacher, I think you need some nail varnish there to cover up those black toe nails! I have had to “reshape” a couple of my nails post Manchester. Let's just say the summer sandals are staying the wardrobe for a while yet!

Slokey -  a busy weekend indeed. Glad you managed to stop your Garmin - that could have been embarrasing trying to explain the big mile split!

8 mile league race yesterday and a bit disappointed with the 53.00 time. Quite an undualting course with a killer hill. Was running 6.2x miles till said hill between 4 & 5 and it wiped me out (7.34 mile). Managed to recover and put in a 6.18 mile 7 to feel relatively strong at the end. Must do more hill work!

Got some thread questions for half marathon training as I am flat lining around 1.25/1.26 and want to take off at least 2 - 3 minutes.Got an "A" race planned in October (Amsterdam half marathon) and want to give it some wellie = all related to a sub 3 April 2014 attempt.

Anybody got a key sessions for half marathon training. A few years ago it was 2k rep sessions that helped me progress.
What sort of weekly mileage do you have to do for a 1.23 half marthon?
Are speed interval sesssions better or tempo runs, or a combination of both?
Do you do long runs with HM paced sections?

Got a tip on progressive runs working up to HM pace & hold then up to a faster pace.

Thanks.