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Difficult to say. On my Garmin 150 metres but another guy with a bit of equipment on his wrist that was more sophisticated swore it was 10k bang on. TBH it did feel a bit short.

Thanks mate. 42.34 for Leominster 10k today. Slightly short course but far from the 'flat' course described. 42.34 and an old git category win.

Ah the costs of excess. I think you've still got more than a decent mile in you..... Pershore 10k. Great event; can't fault anything about it. Well just one little thing maybe: they let some ******* run it who beat me. My 43.19 would usually win the category there, but a top 30 in the UK old git...

I will resist the temptation to try a Jesus gag. But pleased to hear that he walks among us. How did it go? Winchester PR (their 400th) is a nice course. Very flat on paths and grass and quite scenic. But 34 corners so not a PB course. 20.44 got me a category win and 5th place on their old git...

Anyone doing anything special over the long weekend? I'm having a go at a triple: Winchester parkrun Saturday, Penrose 10k Sunday, Leominster 10k Monday. Will probably end in tears.

I've only just realised, at the age of 67, that 'seconds out' refers to their trainers. I always assumed that it referred to seconds (as in timing) of the break between rounds being out and the bout needing to be resumed.

Tunbridge Wells is nice with a wicked little hill at the finish.

Nice one, reminding me that there was a sporting man-god in my 6th form. A few years back I recognised his name in the resuls list at Hove Park and noticed with just a little bit too much pleasure that he was about 5 minutes slower than me. (I think he emerges rather better than me from this...

Nearly 500 at Worthing today. 20.40 for me which was OK.

Yes, I've heard of this guy. He cleaned up at the recent World Masters in Finland. Our own Paul Whelpton was slated to run the HM but unfortunately got a DNS.

Sorry to hear this, but I can imagine nothing worse for the hamstring than any sort of kicking. Good to rebase and looking at longer term goals. Yes, I'm having a bit of a golden autumn I guess. In terms of upcoming events, I've got a couple of 10ks before the end of August and then others in...

Oh no, not the hammy. It's that pace that did it. Bloody boiling at Worthing. 20.37, 20 seconds slower than last week. Age cat win.

Well done. Funny you mention the shorter steps approach to help the hammy. When I did mine I ran exclusively up steep hills prior to a comeback and it seemed to help. But mine went a few times when I went back on the flat for races, so caution is good.

Need to checkout physios in Croatia, Montenegro and Albania before departure! If you can stand the heat then Hove prom could be a quick one on Saturday.....

Gaffer, thanks as ever for updating the table. Are you still on the sick bench? Any grounds for optimism?

Thanks, mate.Lopping another 18 seconds off a PB would be quite a stretch. It might take more than a new pair of Endorphins. I think the realistic target is to stay at the same pace but just get older! I genuinely never thought I could break the 80% barrier and last year only did it by running...

Very big field of 500 in perfect conditions at Worthing today. 20.17 for me which is the fastest 5k I've ever run in my time on planet earth. And still only 2nd in my age category to John Orden (19.59). My age grade of 84.22% was, however, marginally better than JO's and 2nd only to Graham...

Makes the Ovett and Coe rivalry sound like small beer. Worthing PR is back on tomorrow. Did the Highdown Hike on Wednesday. Nasty little run: rabbit holes, tree routes, uneven ground, difficult to overtake, hot and humid. Loved it. There's a very good You Tube running channel, Film My Run. It...

Firstly he needs to be registered with England Athletics (through an affiliated club). If he is then an email came through on 21st June. TBH that contains just about all he needs to know. He must register for both the race(s) and with the England masters, the latter is free. There's also further...

That's made my day!