Capenhurst 5k tomorrow - not as quick as Christleton but I'll be going for a PB here and I'll have plenty of support.

I got off to a decent start running with Captain Dale as we both stuck to 3:23 km pace. I felt pretty good through the first 2k but Dale started pulling away trying to catch the group with my usual suspects Carl Mountain, Jack Atkins and Rachel Burns. I was through the 3k marker in around 10:17, still spot on and not too far from the group in front. I felt okay but the watch said different! Once I hit 4k it was going to be a struggle for me to get under 17:30 which I managed by the skin of my teeth.

All the other gang comfortably got under 17 which Dale getting closer to that level, just outside. So a good run out and loads of positives. I went away for a week to Spain, plenty of good eating and a few easy runs - I also experimented with a few HIIT hill reps that went okay.

Unfortunately since I've been back I've been struggling with a stomach bug. I've ran a few easy five miles but no sessions for over a week, I still had a stab at a few 5k's - Wavertree and Halewood which I deliberately took easy but still managed to stretch my legs.

I'm kicking off the training for the Wirral half marathon in October this week - big miles and hopefully no distractions - plenty to look forward to this month too, Counties relays and the Northern 6 Stage, no James in our team anymore so the nationals aren't a reality but we'll give it a good shot and have a good laugh along the way