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Just back from a lunchtime 10k incorporating the Ashton Court parktun course. That's 201km for the month. Great to see so many of us on the Strava group. COYR (Come On You Runners!)

So with the Cardiff match coming up on Saturday am hoping it will be a great time to launch this print. The original painting is by Ex-City Manager John Gorman and I have arranged an initial print run of 50, of an Edition limited to 100. John and Scott have both agreed to sign the prints, which are on archival paper (platinum etching for those that know their paper) 350mm by 450mm with a 25mm border. Cost will be 35 each plus p&p (if it can be coordinated happy to arrange a socially distanced meet in Bristol to handover) 10 pounds from each print will go to the Robins Foundation, Scott will receive the original piece of art and remaining profit will go to John, or a charity of his choice. If there is the demand I hope then I'll commission the second 50 prints. I think John has done a fantastic job capturing Scott, his iconic celebration and his continuing involvement with the club. Since I am keeping 6 of this print run that leaves 44 for sale. I will add to this post once they have all been signed. In the interim hope this celebration gets a run out on Saturday and we see 6 points from this week (ever the optimist!)

Thanks mate, got 18 miles in today which was my first one of the challenge. Felt good and still no major pain from it, hoping I can manage it still as the weekly miles creep up If you want to get into longer territory (or increase the speeds of your runs) you definitely need to come down from those zones. There’s a lot of research supporting the 80:20 split whereby roughly 80% (it can be 75:25 or 85:15) of your runs are at low intensity, zone 2, and 20% are at zone 4 maybe pushing zone 5. there’s an article here https://www.runnersworld.com/uk/training/motivation/a27718661/what-is-80-20-running/ but also Global Triathlon Network have a video on it on YouTube. It’s the sort of principle I’ve been following for my training and I’m noticing my times are getting a bit quicker - or more to the point the same perceived effort is become a quicker pace. I also recover quicker Definitely takes some getting used to intentionally running slower, you could also try listening to music that has lower BPM and run to the pace of the music?

Hmmm...?.

Nothing says, "you're 28, at the peak of your career, we want you to stay" more than a 12 month contract. Appreciate that with games being closed to fans clubs are going to find it difficult to know what to do, but 12 months hardly seems to roll out the welcome mat.

I wouldn't want to be in Mrs Popodopolous's shoe if she overspends on the household budget!

I run with a club called active soul, i love meeting each Thursday for a good structured session which is usually around speed work for an hour

Yea it’s all been fairly new to me too, I assumed if you want to get quicker you just run faster until you can’t and try again next time ?

Tell that to the Tory government

My 15 minutes of fame :)

A dustbin thread? Really? Can't they come up with at least one original thought. Do they have to steal everything. I suppose it will have such hoots as; 1) Its not a proper stadium without terraces and tents (a few garden sheds and a cricket pavillion) 2) When was the last time you played Rochdale eh eh? 3) It doesn't have Babestation on tap. Obsessive behaviour.

Trying to take my mind of recent performances after the match today & was looking online to see if there is a city runners group - then stumbled across this one , looks great! Have put request in to be member 27

Everything they do is in sight of a tent.

A rich man living in essex decided that he wanted to throw a party and invited all of his buddies and neighbours. He also invited Dai, the only welshman in the posh neighbourhood.. He held the party around the pool in the grounds of his mansion. Everyone was having a good time drinking, dancing, eating prawns, oysters, steaks from the BBQ and flirting. At the height of the party, the host said, 'I have a 15ft man-eating crocodile in my pool and I'll give a million quid to anyone who has the balls to jump in.' The words were barely out of his mouth when there was a loud splash and everyone turned around and saw Dai in the pool fighting the croc, jabbing the croc in the eyes with his thumbs, throwing punches, doing all kinds of stuff like head butts and chokeholds, biting the croc on the tail and flipping the croc through the air like some kind of Judo Instructor. The water was churning and splashing everywhere. Both Dai and the croc were screaming and raising hell. Finally Dai strangled the croc and let it float to the top like a dead goldfish then slowly climbed out of the pool. Everybody was just staring at him in disbelief. The host says, 'Well, Dai, I reckon I owe you a million pounds, 'Nah, you're all right butt, I don't want it,' says Dai The rich man said, 'Man, I have to give you something. You won the bet. How about half a million quid then?' 'No thanks... I don't want it,' answers Dai. The host said, 'Come on, I insist on giving you something. That was amazing. How about a new Porsche and a Rolex and some stock options?' Again, Dai said "No." Confused, the rich man asked, 'Well then what do you want? Dai said, 'I want the bastard who pushed me in!!.

In the local tavern just before he seats sail. Says cheerio to all his mates ‘see you in about three years’ and off he goes.... Three years later he turns up again but this time he’s got a peg leg, eye patch and a hook. He was asked asked what happened to him. ‘ the leg I lost when a Portuguese cannonball took it right off, arr’ ‘ me hand was chopped off my a Spanish sailor with a cutlass arr’ ’ the eye I lost when a seagull shit in it arr’ He was asked how did seagull shit cause him to lose his eye ’ it was the first day with the hook’........