When one becomes two...

Falkirk Parkrun - an opportunity to run a 5k route in Scottish temperatures and on husky friendly terrain. Perfect opportunity for pocket rocket Kobi to continue his quest for super speed further than 1 mile....

Set in the glorious surroundings of Calendar Park in Falkirk, this new Parkrun is run by an amazingly friendly group of runners that offer dog biscuits and human sweeties to all finishers!!

True to form, we arrived at the start line not quite fully prepared to start the race and managed to lose about 30 seconds untangling dogs from ganglines and necklines - runners disappearing off into the distance! When finally both dogs were free from constraints, Kobi shot off the line in hot pursuit, determined to catch every runner at lightning speed.

We zipped past quite a few fellow parkrunners before reaching a narrow pathway, upon where I decided that it was not safe to try any super speed overtaking and would try and take advantage of the human runners blocking the path to slow Kobi down and not let him burn himself out.

My plan worked very well as we ran through some fabulous trails in the woods, up and down little undulations, avoiding squirrels and tree routes. Lovely course and it was a delight to watch the two dogs working well together, stride for stride and obeying my every command. I could see the happiness on the dogs' faces, as we flew round the bends clocking up km after km...

First mile 5:24, second mile 5:26 and then..... Kobi could no more.... Just as we reached the foot of the hill that is commonly known as "the mountain" to most Falkirk Parkrunners, Kobi ran out of run (in true Pooh Bear style..) and came to a spluttering stop, almost standstill.

He turned to look at me, confirming that he was now very tired and the fire in his belly to catch every runner truely burnt out. There is nothing I can do from this point forth other than jog/ walk to the finish and encourage him to just keep on moving forward.

And so to the finish we did plod, to resounding cheers of support from a fantastic crowd of Scottish supporters. Post race biscuits, sweets and chat an absolute pleasure.

Brilliant little parkrun event and I took fantastic encouragement knowing that Kobi can now run two fast miles!! Now all he has to do is hold it together for one more mile....

Hot dogs: country bumpkin dogs in city centres...

Salisbury 5-4-3-2-1, fabulous event that offers a variety of distances for both walker and runners - dogs allowed!

Excellent training for me coming the day after a fun 50 miler across the North Downs Way, jog in the park for Kez, and big challenge for little Kobi - running 30k with lots of people....

A rather how day, my first concern is always the well being of the dogs. The dogs have been training in warn conditions and so are very acclimatised to them. They are phenomenally fit and best of all they always let me know well in advance if they need help, i.e. a river swim. I know the signs and it works for us. We train on the race route, and I know where all the accessible river crossing. I also carry water and electrolytes for them, just in case...

Due to the earlier start, we began the run at the same time as the 50k runners (or rather we missed the start and chased after them for the first two miles...) with the intention of picking up the 20k route part way round and completing a final distance of 30k - the furthest Kobi has ever run.

In true Kobi style, we ran the first few miles at more effort than required... Thankfully Kez with his pacer's head on ensured we didn't do 5 minute miling! When Kobi did finally settle, it was an amazing experience to see him actually working with Kez. Head down, tail flying behind, he looked like a true husky. This is the first time he has shown this pose while in harness and bodes very well for his future as a longer distance athlete. Perhaps his dream to one day run a marathon may well become a reality....

The first river stop very nearly resulted in some outdoor swimming for me (much to the amusement of my fellow runners!!) - I forgot that the lines attached to the dogs were much shorter than the ones I normally have when the dogs are bathing in that particular section of the river!! Thankfully Ian was by my side to "anchor" me to the river bank.

We ran alongside our fellow runners for many miles, enjoying the scenery and chatting around us. The usual accusations of "cheating" were easily outweighed by the fantastic compliments and responses from our fellow runners as the huskies trotted past. Kez helped steer Kobi around legs, trees and lamposts. Kobi tried to barge his way through everyone and leave his "scent" on every blade of grass in the Wiltshire countryside....

We ran very slowly to ensure the dogs did not overheat, and stopped for very long times at the drink stations, which had been brilliantly supplied with a great variety of dogs bowls. We even discovered that Kobi rather enjoys jelly babies and Clif Bar Shot blocks!

The road sections (of which there are very few) were a huge problem for us - my country bumpkin dogs are not used to running on pavements and don't quite understand the safety protocol when running down a rather busy road. I do apologise to my fellow runners for our rather extravagant sprint on the road into Alderbury, when we probably clocked 3 minute mile pace in our desparation to get safely to the next traffic free section!!

Ian and I had to separate company in the Longford Estate as he was continuing for the full duration of the 50k, where as we had to now pick up the 20k route and head into Britford and back to Salisbury. A nice muddy tree lined route soon followed and we were able to have a little blast and dismiss the sadness as at not being able to continue with Ian for the full distance.

Kobi started looking a little tired and was beginning to show the behaviour we have come to recognise in our little rescue boy. When he gets tired his confidence drops and he starts to worry about things he is not familiar with. Different people, new challenges etc are all suddenly huge problems for a little boy that feels scared. Kez and I have to give him our confidence - he watches us listens to us and tries to follow our example. Only a few short months ago he would have given up at this point and shut down. Body drop the floor and his brain would shut down - this was how he had evolved in order to protect himself from all the trauma that he was subject to as a baby, before we rescued him.

The next river stop had a fence to negotiate before free river access, which Kez recognised and squeezed under with no problem. Kobi on the other hand convinced himself that the an axe wielding man was hidden within the fence and refused to even touch it. If I panic or show signs of stress, Kobi worsens, and so with a very deep breath and superhuman strength, I somehow managed to lift him over whilst not being hauled into the river by Kez who was happily splashing around! I was rewarded on the exit from river by suddenly seeing two huskies disappearing from me as I had forgotten to attach their dog line onto my running belt!! Thankfully Kez is extremely obedient and came running straight back to me when I called him.

The next challenge for little Kobi was to negotiate a very busy city centre -all that stood between us and the finish was a one mile section of a city full of tourists..... He panicked, I panicked and Kez just put his little head down and tried to drag us round all the obstacles. Kez really is a superstar. I know how stressed he must have been as he is not happy in crowds of people and certainly not ones that keep reaching out to touch him as we run past. People blocked our way and seemed to find it very funny to try and grab at the dogs, which were clearly scared. Poor Kobi was absolutely petrified as he tried to follow Kez. Both of them ran beside me and I tried to reassure them, and encourage them to keep moving. I knew that if we could just keep moving Kobi would be ok. Stressed yes, but it would give him strength for the next time we encounter such a challenge....

And we made it safely to the finish. Stopped short of the finishing chute to ensure our chip time was not recognised, however the sensors did pick it up and we were credited with a very fast 50k time for only running 30k (this has since been rectified).

The first thing I did when we stopped was call Kobi and Kez to me and praise them. Little Kobi just pushed his little body into mine and wanted to be hugged for a very long time. It was so sweet and so like a young human child wanting reassurance from a parent. When I finally managed to prise him out of my arms I looked at his little face and he looked so happy. So different from the puppy we met only last year. This little guy now loves life and all the challenges that it brings. These challenges do make him stronger and he is rapidly becoming a superstar. I am frequently in awe of his resiliance and fighting spirit. He has endured so much and actually appears grateful for what he now has. Human emotion and interpretation I know, but this is one of the reasons why I am able to get so much from my dogs - empathy and a desire to understand their behaviour in human terms.

Magic Miles in so many ways...

Speak of "Magic Miles" and I immediately think back to the days of Coe, Ovett and Cram. Hours of watching their races over 800m, 1500m & 1609m. Feeling inspired to run and dreaming of one day running for Team GBR....

Recently I have been looking for an opportunity to run a one mile race with Kobi our little rescue dog. A chance to see what he can do over the one mile distance (the little guy had a tendency to "blow up" in 5k races, but very fast for the first 1.5 miles). So when Martin Yelling and Tom Williams from Marathontalk.com came up with the briliant idea of a global Magic Mile challenge, I hoped this could be the perfect opportunity for us..

Poole Parkrun very kindly agreed to let us run in their staged event in Poole Park. Having previously run 49 Parkruns with Huskies, the dogs' behaviour has been complimented on numerous occasions and their reputation appears to be spreading.... Being a non dog runner myself sometimes, I know only too well the safety issues that need to be considered when running at high speeds around people and it is always my first concern, even if it means I have to stop or to run very wide, I will not put others in danger.

My original intention had been to run Kobi on his own, but after a pre race trial with him running solo I soon realised that he still has some major confidence issues that we need to work through before we take the next step.

For those of you that do not know Kobi's story, he was rescued last year very close to death and his future looked very bleak. Petrified of humans, his little mind and body had never known nourishing food or love. He was too weak for the vet to vaccinate him as the live vaccine could have killed him. I connected with him the first time I met him and knew I had to give him a chance of life and to be happy. I even allowed myself a very far fetched dream of one day turning him into a European Canix Champion...

Therefore Kez was drafted in to the race to give Kobi some canine support, and also to ensure perfect steering!!

Our pre race preparation did not go very well thanks to scarey men (Kobi's opinion), squirrels, loose dogs and a general "cannot be bothered" attitude from the dogs. I quickly reassessed my objective of trying to run 5 minutes, to just getting round the course with both dogs in front of me and no "incidents". The other extra exciting aspect of the race was that Liz Yelling (yes THE Liz Yelling of Olympic Marathon fame) and her husband Martin were both running in the sub 7 minute race!!

I started at the back, and very wide of all the other runners and with Ian's help we clipped on the neckline and held them for a few seconds to allow all the runners to get started. And then we were off...

Immediately both dogs went into work mode, full flight and chasing after the other runners. I kept them very wide for the first 3/4 lap to ensure all the runners had settled and it was safe to move over without infringement of anyone. I settled just behind the lead runners and felt completely in awe of what I was doing. Running this close to an Olympic athlete and watching the dogs running so freely and so happily and in full control I am glad that I was wearing sunglasses as I cannot be sure if the tears were due to the wind or the emotion.

The event organisers had very kindly set a course for dogs on the grass on the inside of the race circuit, but the dogs chose to run mostly on the tarmac - with the exception of the grass section on the far outside where we nearly had to hurdle the bench when Kez responded too quickly to me turn right "Gee" command (thanks Kez, we'll try steeplechase next time...)

My fears that the dogs would object to running three laps were soon overthrown as we flew round without breaking stride at the start/ finish point. On the last lap the fourth placed runner came up on the inside and I asked the dogs to go wide again to ensure he had full freedom to choose his route, they responded inmmediately but as we moved back to the inside I felt Kobi falter and slow down, was he going to blow up with only 300 metres to go...

Kobi moved onto the grass, and just as I started to fear that he had "run out of run", Kez decided that it was time for him to take control. Until this point Kobi had been setting the pace, Kez had done all the steering without much gusto, and to be fair I cannot blame him. He is an ultra runner, used to pacing himself for a very long run, not sprinting the entire distance. And he did not know how far or long he would be running this evening.

We soon started pulling back the distance we had lost to the runner in front of us and were gaining speed as we ran towards the finish. When a human is assisted by two racing huskies, the advantage in a sprint finish is phenomenal and I quickly had to make a decision as to whether I went for it or not. The risks were too great, visions of fast dogs, tangled lines and injured runners sprung to mind and I didn't ask for that final assistance. We stopped just short of the finish chute to ensure that Kobi didn't suddently bolt off to one side to avoid the people standing at the side.

Wow, I have never felt such immense pride in the team work that the boys and I showed during that run. Completely in control and all of us having such fun, doing what we love doing - running as a team. Running alongside athletes of such calibre and participating in such a fabulous fun challenge. And my ankle did not collapse or even seriously object to what was asked of it!

Our time was 5:02 and I know that with a little help and effort we can go faster.

Tomorrow I return to the 50 mile runs, but not before fueling the fire of the dream for little Kobi...

P.S. As the question will be asked... I have run 5:48 in a training run on an undulating course, without dogs.

24 hour running

24 hour running. Mention that concept to most people and they respond with “why”??!!

My reasons for attempting a 24 hour race would make a story of their own and originated several years ago. However, the long term plan was to run one after I had conquered 100k and matured as a runner. I have not yet done that, but the lure of a Scottish vest and the chance to run in another Commonwealth Championship was too much, and at 12pm on 7^th May I found myself in Basel, Switzerland on the start line of a race which would not finish until 12pm on 8^th May and would hopefully see me run further than I had ever run before. 4.9 marathons was my dream target.

What now follows is not a precise, blow by blow account of the race, (that can be found in “the book” when published!), this is merely a summary based upon what I felt and saw and also Ian's account of the race for the times when I was neither aware nor conscious. Times of feelings are approximate, based upon memory, factual events prior to 9pm are precise, courtesy of Ian's fabulous recording system of what I said and what I ate or drank on each lap!

The location for the race was St Jakob Park, in Basel, Switzerland, the course 1.15km around a sports field. Organised by Sri Chinmoy Marathon Team, the support, set up and food provided was excellent pre, during and post race. There were even bunk houses for any participants that might need a little sleep during the race.

There are different approaches to 24 hour running, some people never stop and keep on running or run/ walking, others blast a few hours and then sleep, before returning to churn out a few miles. My plan was to keep on moving forwards for the full 24 hours with Ian support me all the way....

The first few hours were relatively comfortable as I tootled around the course, taking in the sights and sounds of the park, familiarising myself with every turn, land mark and more importantly, where the toilets were!

The temperature climbed into the high 20°s and then above 30°, peaking at 32° for many hours. Even running very slowly and taking on liquids and electrolytes on most laps, I could feel the heat taking affect upon my body. Several people had dropped out of the race and were being treated by the medics in the shaded areas. I tried to not let it phase me, just plod on and get to the early hours of the morning when the temperature would drop and I would be in “Sandra time”. For those of you that do not know me, my daily ritual (and one that I love) involves me getting up at silly o'clock and going running with our husky dogs for hours.

Around 5.5 hours disaster number 1 struck. My ankle started causing severe pain. I had been managing the discomfort of a dull ache since the first hour, but nothing more that I normally have to manage each day. Fear struck me as the pain worsened as I remembered Keswick. I stopped to change shoes and put on my ankle support, but the next two laps had me limping as the pain was so severe. Tears followed and once again I was facing retirement from Ultra running for life.....

Before retiring, I decided to try tubi-grip and if that failed I would try one dose of co-codamol, codeine being the absolute last gasp attempt at staying on the course. Last time I tried that one my body remained in the race, but I think my mind went somewhere else!

Full length tubi-grip upon my ankle and off I went. Lap 51 pain subsided, lap 52 pain subsided furthermore, lap 53, pain gone. And so it remained. Ankle was not a problem for any of the remainder of the race. Who needs expensive supports/ braces when a free NHS option provides the cure!

Next problem was the oppressive heat finally wearing down my Scottish body. Not used to these excessive conditions it could not cope. I started showing all the signs of heatstroke, but refused to admit it. Ian knew better and managed to convince me to lay down for a while to try and bring down my temperature. I continued to fight, struggled to my feet and got back on the course for another few laps.

Each lap got slower and harder as I felt my mind drifting in and out of reality. I felt my target slipping away and realised that if I did not do something, I was in danger of not being on the course when the final whistle was blown.

I staggered into Ian's arms and plopped to the floor where I was rapidly treated as I fought the mind demons in my head. “Quit now and you quit for life” etc. I told myself “just one little sleep and I would be back up...”

Fast forward one hour and I tried to get back on my feet. My body was having none of it and decided that completely shutting down and removing all my stomach contents at the same time would have the desired affect of stopping me. It worked, I stopped, but it also nearly resulted in an emergency call for an ambulance, which thankfully Ian was able to convince the medics that he would follow their advice and if I worsened then we could rethink the need for an ambulance...

Another hour later I tried again to rise to my feet and Ian accompanied me around the course for two laps. I was still in serious danger of collapsing again. I was defeated. Time to quit the race and go sleep in the bunk house, I would run no more that day. But, I did keep my race number around my waist for some reason....

A few hours later, I decided to get out of bed and return to walking the course. Body still said no and thankfully Ian stopped me from falling once again and placed me back upon the bed. More sleep until 8:34 and then BINGO. I awoke and felt very much aware of my surroundings. This time I did get up and remained up. Back on course to finish the lap that we had started about 5 hours ago, to much relief from the officials. Managed a decent sized breakfast and I was back on the course gently jogging and determined to stay upon my feet until 12pm.

The temperature was already 24° and it wasn't long until I started feeling hot again. Determined not to be beaten and with Ian's help, we managed to control the nausea and ensure correct fluids and food were taken, dampening me down with cold water after each lap..

As the time moved closer to 12pm I felt my strength returning, and as each lap passed by I became more confident about speeding up. I felt good again and soon was lapping people as most had resorting to walking. I ran past the male who was leading the race as well as all the female runners.

I was given a flag to carry for one lap when I reached the 100k mark, and boy was I glowing with pride as I raced around that lap. I might be way off target, but I once again had proven that I was not a quitter. I had rested, but I had not given up, and I had some more miles to clock up. My next target was to run further I had ever before, which at 108k, was a realistic target. People recognised me as a “casualty” from earlier and offered tremendous support as I ran. It was amazing and their energy fed into mine and encouraged my legs to move faster.

Then mini disaster number 4 (don't worry about the ones that I did not share...). Major explosion on one of my toes, could only mean one thing!

Change of socks, and several Compeeds and zinc oxide tape later and I was back running again. Turns out the damage was a little worse than just one little toe, several toe nails will not be joining me on my next running adventure, but I am sure the new ones will be even better.......

As we neared the end, Ian explained that I would be given a flag to carry on my last lap. This confused me a little as most people appeared to have been carrying a flag for some time. It took me a little while to work out that it was taking them significantly longer than me to complete each lap. I was now running each lap around seven minutes, which was faster than any other point of the race for me. I was handed my flag at 23 hours and 53 minutes, if I kept up the pace I would just be able to complete one more full lap.

As soon as I had the flag in my hand I felt an immense sense of pride and my legs kicked as I ran forward. Ian ran round with me (just off the course) explaining what I had to do with my flag as soon as the hooter went.

I had to slalom around people as I negotiated the course for one last time. I had to complete this last lap, a magical power helped me along and it felt like I was flying. I made the lap and the hooter did not go off. I actually managed about another third of a lap, and pending confirmation from lap splits, ran the last lap in well under 6 minutes, probably closer to 5. Not bad for the end of a 24 hour race, and confirmation that I can be good at this, just wait until the next one, which will be colder. Antarctica here we come......

My thanks and gratitude to Ian for his never ending support. Special thanks to Izzy, Steve, Stephen, John, Les and Margaret for their support during the race and beyond. And thanks to the organisers and fellow runners who all connected with me at some point during the race, especially the cameraman who appeared to like my vest!! I apologise to those that chose to rest near to where I fell unwell and to the those that got to see my feet. I hope the trauma does not last too long.

Story of the little lost dog

When we first met Kobi, I looked into his eyes and saw nothing. A blank expression was all that met with my gaze, he would not make eye contact, and would not even try to focus on his environment. Absolutely no interest in humans whatsoever. His little body carried him around, but his vacant expression showed no life at all. I had a horrid sick feeling in my stomach when I envisaged what might have happened to him in his short life. We will never know what he experienced, we just know all to well the coping mechanisms he had cleverly adopted in order to survive what ever was going on around him.

We knew it would be a challenge to bring a sparkle into his eyes, we had space in our pack for another dog, and we wanted to give a lost dog a new life. A life that would include being part of an amazing pack, eating fabulous food, huge amounts of exercise, even his very own bunk bed!

If I am honest, it was that vacant expression that sold little Copper (as he was then known) to me. Something told me that if this dog was to become what he wanted to be, then his best chance was to share our life. I felt that there was something very special inside his little shell, one of those gut feeling as evidence all around me was to the contrarary.

He was completely petrified of humans. To the point of freezing and completely shutting down if a human got too close. When he froze one could have done anything to him and I don't think he would have ever reacted. Dogs he understood and was fine with, humans he did not trust and did not want to have anything to do with. He was extremely underweight and had been flea and worm ridden when first handed into the dog rescue. Apparently he was found on the streets, but it was generally felt by the rescue center the people that "found him" were actually his owners. His original foster owners had performed a wonderful job of cleaning him, feeding and trying to connect with him. He quickly gained weight while living with them, but would not interact with them, preferring to spend most of each day in a cage, even though the door was wide open.

When we brought him home he quickly settled into his cage, it was his little safe haven, which we respected and would not infringe upon "his space". When he did come out of his cage if either Ian or myself went within 10 feet of him he bolted into another room. We had to wait until he was in a corner before we could clip a lead onto his collar, just to take him a walk. If we looked at him he would cower and drop to the floor.

We considered that he might be very ill or possibly be handicapped in some way. He had not pain responses and his reactions (or rather lack of) to certain stimuli lead us to consider this train of thought. He seemed fascinated with his own paws as they moved, almost as if they were a live animal that he could chase. It looked like he did not realise they were his own. Baby puppies I can understand show this type of bahaviour, as they learn about themselves and their bodies, but at possibly ten months he appeared to old for this immature behaviour.

I run, while others dream, and I dream....

3:30am this morning I awoke, jumped out of bed, threw on my running clothes and try to sneak through the front door while sleeping huskies dreamed. I failed. Kez was instantly alerted to my intentions and blocked my route from kitchen to front door, and Kobi tapped my legs with his little paws (must remember to not teach the next puppy to "touch" - huskies kinda like to "touch" with emphasis!).

The reason for my early start today? If I am serious about attempting a 24 hour event, my body needs to know what it feels like to run at every hour of the day. Listening to experienced 24 hour runners, 4am tends to be the worst time, which unsurprisingly does not phase me as I daily fall out of my bed around 4:30 to run across the Wiltshire countryside.

I love early morning running for a number of reasons. There are very few people around at this time, people are sleeping and I am in "my world" alone. Where there are no interuptions to disturb me from my thoughts and dreams in "my world".

The animals of the countryside keep me company if I need: Brock the badger on his slumbering slog back to Betty; Fred fox trying to sneak up on the first batch of this year's baby rabbits, unfortunately born too early, with a low survival rate; Snowy the barn owl, struggling to raise a family in his declining prefered home; Riva the Roe deer, less weary this morning as I chose to leave the huskies behind. There are others, all that I see regularly and each has a story to tell...

As I run, the miles slip by as I think, analyse and dream. I dream that Kai is running alongside me, like he used to all those years ago. I feel safe when I think that I feel his presence, him protecting me now as he did in life.

I think of all the hurtful and negative comments that people make to me, how hurtful I find them and how I can manage my mind to just let them "bounce off". I know I am super sensitive, and I also know that there are people out there that are not capable of sharing positive words about everyone. I do not know their circumstances and do not care to know, but hope that one day they learn that sharing positive words and comments is so much more rewarding. It is empowering when you see another person's face light up, inspired by a word, by a recognition.

Today I made a resolution to myself about how I will cope with those comments. They will keep on coming, of that I am sure! My strategy will be experimental, if this one does not work, I will try another strategy. I will not give up because if I do I will give up on doing what I love, and what I am.

My run today takes me round Salisbury's "Three Peaks". Not quite of mountainous standard, more like mole hills, but definitely hills in this relatively flat area of Wiltshire. There is Figsbury Hill, Old Sarum Hill and Laverstoke Down Hill, plus a little peak just above the Woodford Valley. The ground is very muddy and sticky underfoot, tough going but brilliant training. Energy levels good and no ill effects from yesterday's speed session with little Kobi and Kez. Thinking of both dogs, there are some fabulous stories that I can share about both of these guys. Kobi - the Usain Bolt of the dog world, Kez - the Haile Gabraisalle (note to check spelling later...)

It has been so long since I last wrote, so many adventures and experiences in the last year. I have some catching up to do...

The surprise of my early morning run was the chainsaw massacre of trees (I think) by Network Rail. 5am on a Sunday morning, in a residential area and these guys have chainsaws verberating throughout the neighbourhood. I could still hear the resounding growling as I ran over Laverstoke down towards the Hampshire side of home.

Mission accomplished I return to bed with a litre of rego, happy that I had succeeded in another area of my training. 30 minutes later I had to get back out of bed, run a bath and have a very hot drink! My body temperature had plummeted and there was no way that I could sleep. I will learn this lesson well and do things slightly differently next time

The Hibernation Habits of an Ultra Runner

Yes, I do still run.

Yes, I do still write!

Just been a little preoccupied with "stuff" - funny how one cannot always manage time to allow all of life's "wants" to be done.

Whilst I play catch up, some interesting life developments in summary....

1. Finding "the one" at the local Marathon.

2. The wonderful world of PARKRUN

3. Postponing life whilst waiting for ankle surgery.

4. Kick starting life whilst waiting for ankle surgery!

5. From Ultra Runner to "speed freak" - dropping down to 5k races.

6. Passporting "kiddies" in preparation for an assault on the European Canix community.

7. Chasing course records

8. Eating for two....

9. Running London Marathon in reverse

10. Hitting "the wall" at mile one of a marathon

11. Chasing the dream - 100k UKA champs one last time?

12. Sponsorship opportunities that actually work!