Well done G man.

A 1st place for Gary O'brien in the last "Back in a Flash" 5k this year setting a new Vets course record.

A massive thankyou and congrats to Gary Obrien, Emma Nielson and Graham Bell who took 2nd in the mixed relay at Coate water. What a fantastic event. Well done Steve and Julie @ Grassroots.

Well done to the Run swindon girls last night, 6 miles of fast 400's with 400 recoveries, hills, steps and sprints all thrown in.

They seemed very quiet until they'd finished.

For me this am it was a 20 mile time trial.

Legs are tired this week and I felt a little dehydrated.

Good luck to all those doing the Relay tomorrow night should be such a great event.

Come on Run swindon....... Go Go Go!!!!! Gary, Emma and Graham

Liam and Tracy

Its been a week from my last post, not that I havnt been training and also not being bored talking about training. Its just been a little full on.

Training is going well but what with the calf I have decided to pull out of Portishead at the end of the month and Im gutted to miss the relay tomorrow night however I cant wait to see the Run swindon team fly round coate water.

Just over an hour bike this morning, Was up early to miss the traffic. Counted 5 squished Rabbits. "Brighteyes"

The calf is the best its been for weeks so this week all being well will be slowly building back up my run volume.

Next race will be september now. So 6-8 weeks of focused training coming up.

Deadlifts this morning 140k for 2 reps after a 4 set warm up. So not at my winter strength but happy considering Im not fireing on all burners.

Amazing what a few changes can make to your swim times.

Focusing on spearing the water 12" in front of my head and extending forward along with feeling thumb against thigh drill to make sure Im fully completing the stroke as well as keeping 1 eye above and one eye below the water line when breathing put all my 100m reps Well under 1:40 comfortably.

Good session.

1st session back from a few days off. 15 mile bike @ a comfortable 23 mph followed by a 1 k run. Calf felt better but still a little twingy on the run.

Have been doing a lot of work on the foam roller and golf ball and that is defo helping.

As Lee has selfishly decided to go on honeymoon :-) im booked in with Kev tonight.

Good session Kev. Im confident were getting to the route of the cause so its plenty of self massage in the area as well as some eccentric stretching.

Are you running the 'Swindon Park run'? 

If so, then bring your unique barcode into Run and receive 10% off clothing and shoes.

Click here for more information.

The last "Back in a flash" 5k race is on the 27th july at 7.30pm

5k race, all abilities very welcome.

Go to Grassrootsevents from our home page

Grassrootsevents are hosting a 3k relay race at coate water on the 21st July at 7.30pm

Free to enter for all abilities .

Enter a team of 3 with each runner running 3k, one lap of the lake.

Go to grassrootsevents from our home page.

Should be great

Congratulations to  Marion who won the pair of shoes from us at the Ramparts run organised by www.grassrootsevents.co.uk last night.

Gona take a few days off. Focusing on some good stretching, foam roller, pressure point release and get in for a massage. Must sort this calf out once and for all.

In the gym for some strength work and 15 minutes on the foam roller. This calf is not playing.

The 25m pool was closed this morning so made do with the smaller pool, just worked on a slightly earlier hand entry and extension after speaking with Steve Cryer, former World Ranked Eurpean Masters Gold Medalist. Thanks Steve. (swimpodium@gmail.com) Will defo be booking in for some sessions.

With a very wet and windy morning to wake up to it was a steady 60 minute turbo session @ 95 rpm.

Out for a 10k this evening with the Run swindon girls.... How cold :-/

Off to the gym this am for squats, power fit and abs. In the pool for 1500m of drills.