Just a quick update - but I'm doing 15 miles a day including tempo running and I am 100% pain free! I even did 19 miles on Sunday without any pain. the real test comes on Saturday where I will try some 5k-10k pace work to see how that goes. That's always where the wheels came off before....

I really enjoyed Scott Overall's effort on Sunday, amazing running. Was also good to see that ti seems to have broken that glass ceiling for what UK male runners can acheive. On eightlane people are actually believing that others can break 2.12 now, which is great. I really want Phil Wicks to produce what we know he can at Amstrdam also.

I have no plans to race yet - I think the National 6 stage could be good thoguh if I'm pain free. I may find a 10k to tst myself in before that also, but I don't want to get ahead of myself yet!

I'm very ready to start being an athlete again and cut out the drinking. It saps the motivation out of me but when you're not able to run properly you sort of think 'why not?' and partake a bit too much...

Hope all is well with you lot.

Ben