Cheers Geno. Great advice. A question for your nwxt livestream: I managed 16km this morning but due to time off last month for illness its been a pretty steep 4-week build to get there (10-12-14-16) with no recovery week. Although my energy levels seem ok my legs feel pretty tired and sore. Do you think I should plan another 16km next week or start my taper instead? My modified goal is just to get around and finish strong so I haven’t done any speedwork yet.

@Geno Milnes sorry I missed your livestream yesterday. Are you going to post it?

I was concerned after rolling my ankle a couple of weeks ago but have nursed it back with some easy jogging & had a confidence boosting Parkrun on Saturday. Today’s 60 min tempo was more of a struggle but feels good to have it in the bank.

I’ve worn Brooks Adrenaline for years but recently tried the neutral Ghost. I now alternate between the two and can’t notice any difference so will probably just go with the newer pair.

@Geno Milnes I must be on the right track then. Just give me a few years.

Surviving those 400s was a win for me. I actually felt really good afterwards.

This morning’s progression workout was how I tend to do Parkrun so seemed quite familiar. Felt more like 7-8-9 in the rain so very happy to finish.

Anyone keen to meet up at the track for the 400m intervals on Tuesday?. Maybe time it with the Tuesday Tuneup at 6pm.

Yesterday’s intervals were a bit of a shock for this old body. but didn’t notice any niggles doing today’s strength session .