Smiley

Proper last shout out, will post first class this evening (4.30ish). No guarantees for Father’s Day, but still worth a shot!! Or just buy it for a summer holiday read…. Simples!!!! https://www.whitelove.co.uk/book/p/the-good-the-bad-the-ugly/delivery

Last chance…. Still happy to post out first class tomorrow morning… can’t guarantee for Sunday, but still worth the gamble!!!

Lynch did for us at West Brom once. Unless that was his cover-up.

Not at the price I got it.

YEP.

But…. James McClean - yes or no? Can folk see past his beliefs and politics? Can folk see how good he might be for us, giving us some width and provide ammunition to our strike force?

Just back from our 3rd Eurocamp holiday. This time right on Lake Garda, about 4 miles from Sirmione and 1 mile from Peschiera. Absolutely stunning place. Managed a day in Verona as well. Nice to break away from the tiring all-inclusive regime and just eat out or eat in (but out, on the decking) each day. Bonus - a lot of the Italian women are stunners. Non-bonus - must have been a big holiday week in Ireland as the site was awash with GAA shirts or Conor McGregor lookalikes.

Missed the final last night. Did catch the semi between Spain and France. That went from being a boring one-sided affair into an epic. Probably would have been the better final?

Still plenty of time to get those orders in. Just dropped off a batch at the post office. Cheers for those that did order!!!

Agree. Top ref for the Whites. Really sad reading about this demise. Scary what is around the corner for any of us.

Did someone mention Father’s Day presents ideas? And ask for a discount? Use this code at checkout for £5 discount. WWFD25 https://www.whitelove.co.uk/book/p/the-good-the-bad-the-ugly/delivery

Locals were amazing. Very friendly. More so in Tajikistan out of the 3 countries I visited. Would highly recommend a trip around these parts. Flights with Pegasus/Turkish via Istanbul or with Pegasus from Almaty via Antalya. Homestays, yurts, etc all very doable and decent. Kyrgyzstan is really spending big on infrastructure with roads and accommodation, expecting an influx of tourists over the coming 3-4 years. They are calling it the Cental Asian Switzerland and you can tell why, some lush greenery with alpine peaks and turquoise mountain lakes and rivers.

Was an epic trip. A few random curveballs got thrown into the mix. Mainly when I fell down a well after day 1 of the run. Spent the next 2 days, strapped up, fine tuning some serious power walking with poles - faster than quite a few of the runners! Back running on day 4 and chasing around after folk 25 years younger than me. Tajikistan is a stunning place - the people very friendly. No orange jump suits or AK’s. Post run trip around Kyrgyzstan and Kazakhstan didn’t disappoint either. Quite simply stunning mountain, alpine scenery. Amazing canyons and lakes. Had 36 hours in Almaty at the end - actually found it to be a tip-top city - enough to keep me occupied. Great part of the world - never been on my radar before. Not forgetting a great 24 hours in Istanbul at the start. Found it to be a top city - may return. Lastly, huge thanks to anyone and everyone who donated. Reached the £2k mark yesterday. Will keep the donations open for now. Such a great cause.

Ok folks, getting close, just 10 days time until I embark on a run, walk, hike, crawl, hop, skip and jump across Tajikistan in Central Asia. Approximately 7 marathons in 7 days, at high altitude (!!!), with 30 other folk from 6 different nations. Starting right on the Afghanistan border and meandering our way along the Bartang Valley to Lake Karakul at over 14,000 feet (that’s half Everest, 3-4 Snowdon’s) right on the edge of the Chinese border. We’ll be either camping out in the ice cold great outdoors or staying with locals in ramshackle houses (think hut, no heating, cold stone floor). Training has been touch. Injuries have been a plenty. I’m back off to the MIHP in Manchester today for my 5th altitude chamber session (will be at 3,700 metres today). It’s not all bad, I’ve got 24 hours in Istanbul at the start of the trip, and then 6/7 nights in Kyrgyzstan and Kazakhstan, sightseeing, trekking around canyons, waterfalls, lakes, staying in yurts, etc. Legs WILL drop off. Wish me luck, or simply donate to a worthwhile cause in War Child. Ta. https://www.justgiving.com/page/ndj72

Back from 3 nights in Whitby. Actually enjoyed the place. The coastal path has some stunning views. Scarborough was a bit tacky. Whilst Staithes was pretty and offered a decent fish & chips lunch in the pub by the sea.

I’d left the ground and missed this. Any footage of it out there?

Got going a bit the other night. Sibling wank action. Plenty of shagging. Guns, etc.

Bang on the money. We said the same. Watching her running and being a bit “action woman” was all a bit shite. Plus her hairstyle bugged me. 5/10.

Superb. You got a time in mind? Believe it’s not a place to hope for a PB, too many people and too many sights you wanna take in.

Yep, at the same heart rate. So in theory, if I carried on low heart rate training for another 6 months, I’d knock another 2 mins off, which would be phenomenal. Would mean I could run a marathon in a PB but without exerting myself. Pretty sure I won’t shift a further 2 minutes in 6 months though. Guessing it will plateau at some point. I’m back mostly running hills and longer distance again now and noticing my heart rate is staying relatively low in comparison to my work rate. Happy with that.

Season 3 is flat in both instances! Storyline not been as good as previous 2. And all the birds are titless.

Makes you feel good doesn’t it!!

I’ve been out this evening for a flat 4 mile road run. Did the exact same route, same run, at the same heart rate 6 months ago in October. I’m 2 minutes per mile faster. So the low heart rate training has paid off. Definitely feeling pretty fit. Weight now lowest for 4 years (when I bought my Renpho scales). Have managed 60 miles this week. Mon - 7.5 miles local roads (boring). Tues - 16 miles around Ladybower Res (Trail) Wed - weights & cardio at home. Thu - 11.5 miles around Rivington (Trail) Fri - Rest day (2-3 mile walk). - Had DOMS from Wednesday’s session. Sat - 21 miles around Bury (Sunnywood Project - The Link Challenge). (Trail) Sun - 4 miles local roads.