Runner who loves the off road

This was my first visit to Wales and i have to say what a lovely city Cardiff is.It has had a lot of money and modernisation and the bay in particular is very impressive.I tapered well for this event but i was slightly wary of a pb as the temperature was 81 with no wind.I ended up doing 35.39 which is my best of 2008 but still some 41 seconds down on my pb.The winner was a kenyan(for a change!!) in 27.45(wow0 and the top 17 lads were sub 30 minutes including quite a few british lads.

Tonight i finally done my first 17 minutes at Silksworth in Sunderland.I set off far too quick doing mile 1 in 4.47 and after that i gradually died a slow death and was past by my Blyth teamate with 10m to go.i now know that i can dio sub 16.30 if i dont start to fast.Impressive winning time of 14.45 by Hood of Sunderland followed by Buckley,Massingham,Newton then Williams who all were under 15.11,The womens race was won by Freya Murray of Chester le Street in a good 16.13.I now know i can get some where near my pb for 10k on Sunday.

This week i have 2 important target races with the Sunderland 5k and Great Wales 10k on Wednesday and Sunday.Since the Albert park time trial i done a disapointing 35.50 at the Tynedale 10k (2/70 but beat the Blyth Running Club summer cup corse record which was good.In the last 4 weeks i have upped my mileage to 72 miles and im tapering this week beforre starting my Amsterdam preparation on 27th July.I done a short race of 1.3 miles in Berwick and covered the hilly course in 7.05 coming 2nd.My recent interval sessions have been good including some sub 5 minute mile intervals.