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Another rule of thumb is 180 minus your age. On ‘mediocre’ runs - they aren’t harmful - just a less efficient way to increase fitness. And another useful point is that your improvement really happens during the rest and recovery - so running too often will be counter-productive. More progress...

Yes, I just finished it today - good listen although I got a it lost in some of the biochemistry! The summary at the end was useful, if I can remember it.... - every run should have a defined purpose - one hard run every 7-10 days, the rest are slow and you can always run slower! - don’t drift...

The Seafield?

My thigh? mainly between my knee and my hip (tee hee). Top of Olive Road - you can see where my run ended on Strava!

Not a good day! Went for a run and gashed my thigh on a protruding metal rod sticking out of a fence. 6 hrs in A&E, 4 big stitches and a lot of pain! Skiing holiday not looking promising but hopefully can still make it back for the marathon.

He was hinting Brighton was on the cards a couple of months ago. I’ve already got tickets for London but will definitely be at this as well.

Well that was something this morning! Stood out in the wind for four hours on a water station - am now in bed trying to warm up! Well done everyone who ran - only saw big nuts who was heading for a ridiculously fast time and the back of @BEB who was also going well.

Good luck on Sunday all. I’ll be on the water stall near Hove Plinth at 11 miles and will try to give anyone i see a cheer! Did my long run today -13 miles of hills- tough out there again! Hove Park tomorrow if anyone else apart from knocky1 is there - assume @BEB will be half way to Sheffield...

I’ve been listening to Movement a lot in the last couple days - just seems to get better with time.

This does ring a bell - I think AB are the initials of a woman who trains a bunch of people - I think it’s quite informal but a pretty high standard. Edit. - article here ... https://saysky.dk/blogs/saysky-journal/ab-training-group

Forecast certainly looking better than it did last night With Dennis addicting a bit later. Fingers crossed.

I’m going for my long run tomorrow morning then see on Saturday what parkrun options are left.

Early heads up - Hove Park and Preston Park both in the balance.

I am predicting an official time of 21:36 for you at Hove Park, no matter what your watch says . The fact that Mrs Simgull is Run Director on Saturday is entirely coincidence. #Bedgeburynotforgotten

Ignore that.

Saw a few people out on the prom in Hove, strangely they seemed to be running much faster in one direction than the other. Only one cyclist, who we overtook cycling into the wind (we were walking).

I see from Strava it was the teeny, tiny hill at Bradford. Have you done Cliffe Castle - the hill there is a brute! I’ve done quite a few around Leeds as in laws are near Skipton - Roundhay, Skipton, Myrtle but the pick is Fountains Abbey - have you been? Best one I’ve done. None of the above...

Definitely. Get telescopic ones with springs in.

Now here’s a good challenge - one for you dazzer6666 ?

Yep great event. NSC wooden spoon for me but still not unhappy with 49th place and 5th in age category in 1:19. Next time I won’t go out drinking the night before - definitely paid a price for that as knocky1 left me in his wake! Btw my friend Jenny who you met today won her age category and...