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Slokey - What a scare - I mean, you could have destroyed all your stats, right there.

8 miles for me this morning incl. 8 x 500m. They came out at an av. 5:37mm pace. In fact, I planned to do 10 reps, but the first one came out @ 5:08mm and rather put paid to the rest of the session...

In terms of time they went 1:36, 1:42, 1:44, 1:48, 1:45, 1:47, 1:45 & 1:48 at which I decided enough was enough.

Quite happy, though, especially as my feeet were really sore after Sunday's hilly effort and felt like they'd been repeatedly bashed on the soles like that bloke in Midnight Express.

Public holiday today.

No, they are minging, Poacher, but what a fantastic effort from you today - effortless, even. Maybe that's the key, just turn up and leg it round. I sometimes think we (I) worry ourselves too much and crumble as a result.

PMJ - Excellent time, and fantastic gurn. With your right hand "down there" we'll take your word for it you were running at that point.

Talking of heavy rain and the like, we had the hailstorm to end all hailstorms on Friday, and this was the result in the main street:

Mennania -You could just use this new-found freedom to do whatever you fancy for a month or so, mixing it all right up according to what you feel like doing on the day.

In the end I just did 10 miles but more or less replicated next week's HM course by going up 150m in elevation. Unfortunately the normal route you follow once you're up the hill was closed off (landslides due to the heavy rain), so had to come down straightaway and do some flatter miles down in the city. Last mile 6:45mm just to show myself it is still possible.