Mach 4 Charlie? I'm sure they're on about Mach 18 now! I had some Mach 5s way back when.
TT - I know the feeling with life taking over, and also with the IBS. And I need to lose 6kg to get back to race weight. Oh, and I also have a birthday next week, although I'm 2 years behind you. Slightly spooky. Lets hope we both get to where we want to be for London.
20 miles for me today, not ideal the day before the Midland Masters XC Champs, but the marathon is the main target. I was Ploddy McPlodface for no real reason I can put my finger on. I was also cold. I never warmed up through the whole thing.