Bit of a reality check after Madeira. Drizzly night in Gillingham 🥺 #running #athletics

My 1st international competition and I came away with 7th place, some new friends from around the world and an experience I will never forget #running #athletics

This is my 4th day in Madeira now and I've been so focused on my races that it's nice to sit back for a minute and just soak in this extraordinary place. #running #athletics

I set myself 2 goals this year 1) British Masters 400m medal 2) European Masters 400m final I've now hit both of these. The European final is tomorrow and quite frankly I don't care how I go, I'm just excited to be there! #running #athletics

First ever international race was a success! Comfortable 2nd place and through to the semi finals tomorrow 😁💪 #running #athletics

Tomorrow is my first race for GB in the European Masters Champs This venue is amazing #running #athletics

Arrived in Madeira this afternoon for this week's European Masters Champs. Feeling both excited and nervous. The view from my hotel room is pretty nice though #running #athletics

Rest day walk this morning ahead of some big races this week. It was a lovely crisp morning down by the river #running #athletics

We had our club presentation evening last night. It was lovely to be recognised with best veteran track athlete and an outstanding achievement award. It was also great to see all the amazing young athletes we have at our club competing at national and international standards. #running #athletics

I guess a win's a win, but that was not a good watch #COYS

Brutal lactic session tonight. 3 x 450m 1st 150 @ 80% 2nd 150 @ 90% 3rd 150 @ 100%

Tottenham are back in the Champions League tonight #COYS!!!

A race yesterday and a leg session in the gym this morning, it's now time for some TLC #running #athletics

It couldn't have gone much better today. A huge vet PB for me (400m in 54.23), 3rd fastest time in the UK this year and a bronze medal in the British Champs. Absolutely buzzing #running #athletics

It's the British Masters Athletics Champs today. This is the 1st major comp I've raced in since I was 17 (33 years ago). I can't wait to pitch myself against the best in the country. I'm in great shape so let's see what happens #running #athletics

This is the main track in Madeira where the European Masters Athletics Champs are this year. It looks stunning and I can't wait 😁 #running #athletics

Home gym sessions have been made far more pleasant this week with the introduction of the latest season of Always Sunny In Philadelphia #running #athletics

Great race yesterday, despite having a gippy tummy and less than ideal conditions, I ran a 55.45 sec 400m which was my best time of the year. I'm in good shape as I approach the British champs #running #athletics

I was woken on Tuesday by an awful hamstring cramp. Despite my wife's best efforts to raise my leg and stretch my foot, it wouldn't go. It was excrutiating. The resulting sore hamstring meant no training for a couple of days but I'm racing on Saturday so the rest will do me good😂 #running #athletics

I think we should just call it now. No need to play any more games in this year's Premier League #COYS 😁

I have the day off today so went to the track early. It's really nice having it to myself 😁 #running #athletics

Really pleased with the set of 200m runs tonight. All in the high 25, low 26 second region. Bodes very well for next week's race #running #athletics

Hitting the track tonight for a set of 200m runs at 400m pace. Next race is a 400m on the 30th, so I want to train my legs for the speed I need to go out at over the first 200m #running #athletics

I hate being a Spurs fan #COYS

After a week off from the track, it was back to it last night as I now start building for the European Champs in Oct. 2 sets of 3x150m with 3 min recovery, run at 90% pace. It was brutal and I ache today, but it was great fun. #running #athletics

We just had our train ticket checked on a journey to Cannes. There were 3 ticket inspectors accompanied by 6 armed police officers. They do not fuck about in France. They were all very polite though

We spent the day in Monaco for my daughter's 21st birthday. What an excessive and extravagant place. I loved it but am now skint. We did not win in the Casino #Monaco

What an amazing start to the day, floating over Kent in a hot air balloon. Back to work now. #hotairballoon

Floating sprints for the group tonight. Accelerate, push, maintain, push again, maintain, stop. All in 90m. Great way to push top speed. Main aim for me is to get through uninjured 😂 #running #athletics

It was a bit wet at the track tonight #running #athletics

Action shot from Friday night. Kindly shared by Ashford Athletics Club #running #athletics

Back on the torture machine this morning. Bastard. #running #athletics

Couple of great races last night. Not quite the time I wanted in the 400m, but a comfortable win for the team and a new club record. #running #athletics

It's race day! Chance for my first 400m of the year... and then an hour later my second (4x400m relay) 🙄. I'm really looking forward to seeing what shape I'm in and hoping for a good time. #running #athletics

Got into the office early this morning so I can crack on without being interupted but have found myself drinking coffee and brousing Bluesky instead. I can see I am going to smash procrastination out of the park today 💪

Brutal session this morning. It was great #running #athletics strava.app.link/FDJOvBihWUb

Successful night at the track last night with a season's best over the 200m and a 2nd place and pb in the shot. The team also won the match. Thoroughly enjoyable evening with some great people #running #athletics

It's race day again today. Another 200m and due to my competency in the event two weeks ago, I'm doing the shot put again 😂. I'm hoping the niggles have cleared up and I can really attack the race tonight, ideally I'd like to go under 25 seconds. #running #athletics

This picture clearly shows the result of running 6x250m in 32°C with 16 year olds who run the 400m in 49 seconds #running #athletics

After a small injury last week, I was unable to race the 100m I was due to compete in for the club yesterday. Instead I decided to help them out in the hammer & shot competitions to ensure the club got as many points in the meeting as possible. We ended up winning the match. #running #athletics

Due to an injury I picked up last week, I've had to pull out of the 100m tonight. Instead I'm going to throw the shot and hammer for the 1st time in 34 years 😬. It's a shame about the 100, but great to still have the chance to earn good points for the team #running #athletics

After picking up an injury at the weekend, I told the manager I'd help the team out by throwing the over 50s shot on Friday night. The last time I did this, I was 14 😬 #running #athletics

I got some great speed out of the blocks this morning until my adductor went pop #fuckit #running #athletics

I must say that sitting in the back garden this morning at 5:45am with a nice coffee was bloody lovely

Action shot from last night #running #athletics

25.16 second 200m. I wanted slightly quicker but pretty pleased with that after 5 weeks out with injury. Got a win for the club as well. #running #athletics. Relay next, although I'm pretty sore

It's race day! #runnung #athletics

Got the blocks out tonight. One last blast before Fridays races #running #athletics

If Ethan Hunt ran like that in real life at his age, he'd need a 40 minute warm up first filled with a jog, dynamic stretches and sprint drills

I got through another sprint session last night. This time we were doing cone runs, where you plant your feet at a set distance between the cones when sprinting. This encourages good form and high leg turnover. The calf is holding up ok and I hope to race next Friday 🤞 #running #athletics