Cross training for me is usually cycling and gym classes (body pump, circuits etc). I haven't done either for ages though for various reasons so must get back to it. I found that having a stronger core really helped me with my running. On a long run it was often my core/shoulders that would start aching/tensing up but that all seemed to disappear with plenty of gym stuff
Another tip PGI re tense shoulders is to hold your thumb and second finger together as you run or stick your thumb up; one of the reasons people get tense shoulders is that they ball their fists up (I'm guilty of this so try and do the thumbs tricks when I remember). Also if you have time, make sure your core is strong, sit ups, planks etc, this will help your overall run anyway; the core is as important as your legs, it gives you a balanced running stance.
The self styled gangsta friends of Yassar Yaqub who revel in armed gang violence, but whinge and protest after the police challenged and shot their friend, you can fuck right off. Yes you might be grieving, but he's not a martyr and you're preening violent cunts, not hard done by victims. At that shrine you've put up by the motorway I'd be tempted to stop and take a piss on it. At least I would if there wasn't an absurdly sentimental ongoing vigil to the loveable drug dealer. Someone would probably stab me. #justiceforyassar - yep, kind of already happened.
Went to the minor injuries unit at the hospital the other day and got them to do an x-ray to see if my 'stress fracture' was healing. Apparently if you have a SF it is hard to see on an x-ray but may show up when it is healing, anyway there was nothing to see and they are pretty sure they would have seen something. She said it could be ligament or muscle strain, I have to say I'm sceptical as everything I read and all my symptoms pointed toward SF. Anyway, it's lots better and I plan to start running again next week but will only do a mile or so just to check that there are no ill effects, once Ive done that for a week or so I'll get back into normal training.
Kieran, not sure what to say about the sausage costume!!
PGI, those longer distances can be hard but rather than think about the total distance, just think that you are doing a mile or two extra than your last run, so instead of thinking "God, I've got to do 10 today" just think of it as say, 2 miles more than the 8 you did last week if you see what I mean? I always remember I trained my non running hubby to run London, we started in Oct as a complete novice and when it got to the longer runs after Christmas he always struggled at the point of the extra miles than the week before! He used to say "I just can't do it" so I let him have a rest/walk/sit down whatever he needed and then he would get up and and carry on and complete it. He completed London, he was steady at about 5:45 but for a first timer and 60 years old he did a great job! Don't stress about the distance, just het out there and spend the time on your feet, you'll be fine