9k home from work, after second osteopathic session from Howard in the afternoon – half an hour of face down agony. Knees alright. Speed on. Relax, relax. No music. Focus. Fastest I’ve ever run it by some distance, perhaps a 54 min 10k, which would knock 15 min off the time I set last October. Focus. Relax. Seems to be the key to avoid the tightness, the tendons shortening. Felt incredible afterwards. Realising that the up and down is in the mind as much as the body.

Open last beer in the fridge. Next one is going to be Sunday afternoon in New York City. Changes to be made, but tramps like us…


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