The old pins are hurting after doing some good running over the last few days. Not huge mileage (that’s to come) but i have been putting a lot of effort into a few 4 milers. I am only going for a quick 3 miles in the morning.
Taking the canoe down the River Conwy tommorow should be quite interesting dodging all the Yachts as we paddle into Conwy Marina sometime tomorrow afternoon 
Is that a quick 3 miler in the sense of just nipping out for a shortish distance. Or quick in the sense of high intensity lung bursting effort?
Quick as in just popping out for a 3 miler at an ok pace nothing to fast but giving it some effort in the last mile or so
Keep it going, Reading is 6 weeks away!
Come on Brewster at this rate I’m gonna beat u