Anyway all back on track now! quick up date on my running journey. Well on the way to 10k, its still hard work yet i hit it regularly, but not every time. I've down loaded the audio fuel mid effort long run. (Yes its mid effort 155 to 165 BPM) Its a two hour long run that builds up over ten weeks. And I'm loving it! Recommended. After getting comfortable with c25k+.
Im Eternally greatfull to NHS choices for this great set of pod cast. And most of all, all you guys fro the help advise & surport along this on going life changing journey from. Thank you. Happy running every one!!