You weren't racing? By the last lap I'd started looking around the dode of the course and spotted you.
have tweaked a hamstring, and still cant manage much more than a steady jog before it tightens up. But was still good too see you guys burning about. Hopefully manage to get the spikes out in 3 years time
22k at 4.34s... "steady jog"
I'd they're London miles then maybe. Sheffield miles maybe not.
Ralph clearly becoming more Norwegian as we speak. Are you walking up steep hills on long runs yet?