Well, after the summer injuries, I have had to start again and I am looking to build slowly and carefully and not rush into injury again.

After Viennawhen I ran 3h30 I was thinking that I maybe increase by 15 minutes or so again in Budapest.

The reality is that it probably takes years to get there and I am in no hurry, I want to enjoy the running.

There has been a couple of things that have made me think recently - firstly I had a running gait analysis done in England. I was back briefly and saw that it was just 2km away from my Mum's house, so I ran there and they did it on the spot. They made the same conclusions as in Hungary, but the people doing it were practising podiatrists, and suggested a change from cushion shoes to support shoes. I was pretty surprised. I remain over pronating slightly in my left foot - nothing new there.

I need to also keep working on my core strength, and I am pondering whether I should try triathlon. Apparently the cross training significantly improves the running. Problem is I don't hugely like cycling and I really hate swimming :) but it may be a sensible thing to do as I seem to get injured easily.

The other thing I am wondering about is whether I should get a good elyptical machine, it would be very useful in the winter to keep in shape, though the cost is something would prefer to delay a bit....

Recent runs are looking good, just feeling a lot better on the recent runs, and really running in them. The speed is slowly picking up as well. Well I need to keep going with the intervals and tempo runs I guess - but not too much at once!