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Ant I've been thinking the same thing with the long run paces.  My last couple of longer runs have been closer to 8mm without really feeling that 'fast'.  If I want to run sub-3:15 at Amsterdam, that's at least 7:25 pace.  Need to get out of the mindset that 8mm is 'too fast'. 

That must have been so annoying Col, that's a great time though.  What sort of time are you targeting next weekend?

Kiwi I'd not bother with the physio if she's just going through exercises.  How many more can she need to show you? 

Minni I really sympathise, Parsnip is currently sidelined with a dodgy hamstring (again) - he's just wanting to get back into some speedwork over the summer too.

Sounds like some great drinking sessions from Chick and Spoons, with varying success at dodging hangovers!  I mentioned it ages ago (and it's too late for a hangover today) but do try those rehydration drinks after you've been out for a few shandies.  Leave them out ready next to a pint of water for when you come home!  I must stock up for my hen do next weekend

15 miles from me this morning, off to the pub to watch the last game of the season.  It's terrible when you don't have Sky at home and you have to go out to watch the football  

Sorry the run has made your calf hurt again Minni I do think physio treatment helps, if you get a good one.  They get into the knots much deeper than I could myself as I stop when it gets to a certain pain level!

No greenfly to report around here Ant.  Good lunchtime session yesterday, I've got a 10K next Wednesday and will probably be aiming for similar.  So not in PB shape now!  I love how you're seeing the race as a rest from the killer interval session!

Well done to Mr Chick for his longest run

Good to hear the heel was still OK when you got up this morning 2old  

Spoons the 800m reps the night before your HMP effort can't have helped matters! It's the perceived effort that counts.  Enjoy the weekend, sounds good

Mile reps today, they were hard and I was shit

O4S / SS there was indeed a sigh of relief in the Northern Veggie household last night!  Should never have got to that stage

SS I've been trying to get Parsnip along to spinning as a bit of cross training as he's always picking up niggly injuries.  Still working on him.  Sounds like your OH has got the bug!

Ant that's an excellent mile time, that must have hurt    Clearly a glutton for punishment with the 3000m next week!

Well done on the 24M on the bike AA, did you hurt your shoulder in the fall? 

Track is never easy Col! What's the target for the 10K?

One more sleep Minni! What have you got planned?

 Simon that is so impressive, sounds like the lighter bike really helped you stay comfortable. But you still must have quads of steel. 

Good luck trying to fit all that in Spoons, how far have you planned for the MLR?  If you're doing less than 13 that should be OK to include some tempo miles, a bit like those horrible P&D runs where you do 12 with 7 @ HMP. 

Sounds like a good rest day SS!

Oompa I think a grape sized blood blister wins before the contest has even started!  I'm actually a bit proud to say I currently have TEN toenails intact.  One is multi-coloured, but it's still hanging on   It's never been the same since it fell off once, I think once they start going black they're just always going to be weak.

Minni it's like counting down to Christmas, two more sleeps!  Hope your patience pays off.

I've not had a blood blister for ages, I feel a bit left out

3 x 2000m done tonight at the track, lungs are still burning a bit!

 Happy Birthday Weeble!

Minni I think having a crummy run at Sunderland last year was probably a blessing in disguise!  I'd have entered again if I'd had a good run.  Think they've tried to do too much with the HM included this year.  Such a shame for all those who ran, I know loads who did it as their first marathon.

Free probably the weights didn't help, still a good placing   Best blood blisters are those under toenails....

Great news on the running (and weight lifting?!) Red!

SS we need Arsenal to beat Wigan!  Shocking really when you're having to rely on other teams getting beat to stay up.  You sound positive about the cross training for a while, it'll do you good to recover properly before starting up again.

AA you'll do that no problem, 8th September must be 15-16 weeks?  Is it the bike miles you're concerned about?

How long until the uphill marathon Spoons? You must be getting fitter if the 20 wasn't as bad as the last time, remember to factor in the last minute house move!

Oompa you should know better than to reveal details of runs followed by pain when Minni is reading

Nice steady running Bro! Do you just get your sessions week by week? It'll be good to see your results from extra speedwork.