Rhayader 20miles - 20mins faster woweeeeeeeee

What a day
A 2 hour drive to the beautiful countryside of the Elan Valley.
In summary - i knocked 20minutes off the time i managed 2 yrs ago.
I managed to focus and runn all apart from a few yards on the first lonnnggggg hill and a couple of water stations.

Here are some images.
The elevation - note 800ft of climb to mile 6 !

and the route of the course. Scenery AMAZING.

The run - challenging - ok for most of it helped by running for around 8 miles in the middle with a Scot from Shrewsbury thanks mate - especially for the rendition of Flower of Scotland when i caught you up at mile 19.
I found mile 16-17.5 or so difficult, i wanted to take my 4th gel, but had no water.
I saw a supporter with 3 lucozade bottle -
please could i have some of that.
Yes
oh thankyou thankyou
magic
I gave 1/2 away to the next slow runner i found.
And then a good plot to the finish.

On average UNDER 10 minutes per mile.
Please
yes !

London run

Busy week , last week but i still managed intervals on Tuesday , a gentle jog in Regents Park Thursday and a 13 miler Yesterday Sunday.


Here is the route in London- the numbers are the laps which i had left at 0.25miles from the intervals.

Running in Rome

This is part of the route of my slow plof last Sunday morning from our Hotel into the park & back. My first visit to Rome. I am very impressed by its beaty and surprises churches and ancient treasures at many turns ; with the centre within walking distance from our Hotel off the Piazza Berbarini.

My visit to the Trevi Fountain dedicated to Dawn.