I just about survived Aztec road miles today, three around 5 minutes, and a fourth that was slower and just so much hard work that I stopped. Still I'm quite happy after running 24 on Sunday, after all today should be my stiffest day. There was a good group there tonight, John Duncan was going very well, and I wasn't going fast enough to catch up the youngsters ahead of him.

I've been allowed into the Senior race at Cardiff on Sunday, I'm not sure that I could manage a short race at the moment, and the Masters Race is only 6K. If I can get through the cross country races over the next few weeks, it will be time to focus on preparation for London - but it's going to be a heavy cross country season.

I heard today that Adrian passed away, he had been ill for a while, although it only seems a short time ago that I was chatting to him about how training was going. His great athletic achievements are well documented, but he was also the kind accountant who would sort out my project spreadsheet when I got it muddled up. He was 44.....