Dancing out with the moonlit knight, Knights of the green shield stamp and shout.

Another week and another PB, 17.03 at the Sale Sizzler 5k, so close to getting under 17 I could taste it! I've ran the Sizzler twice and if it's dry it can be very fast, due to the fact it's a flat as the proverbial but a little bit wet and the start/finish is a bit slippy.

I got off to a great start, learning my lesson from last year I didn't get boxed in and felt really comfortable - I went through 3k a bit slower than anticipated and put my foot down as hard as could for the last 2k. If the finish would have been a straight run I'm confident I'd have easily got under 17 but the twusts and turns at the end meant I had to settle for 17:03 - a 6 second PB. I tried to follow it up the follwing Tuesday at Wavertree but ran 17.10 there, another good time and 19 seconds quicker than I've ever done around the Mystery.

James broke his own PLS 5K record too, 15:47 which is long over due, PLS are looking in good shape for the relays in September, fingers crossed we can get a few teams out and have another great day.

So I'm in better shapoe than I've ever been, mainly thanks to the hard work and great sessions I've been doing, I might race at Chenster on Sunday then I'm off for a few weeks to St Lucia, I'll take the runners but I doubt there will be much quality, just running off the four course breakfast I'll be eating!

As well as beening in good form, I've really enjoyed the Olympics, hopefully Mo can follow up his 10k with double on Saturday, he may just eclipse Bolt and Rudisha as the star of the games if he does, in my eyes anyway!