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Sunday 31 August - Handicap 10 start - 9.30AM - long run
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Lots of racing activity last weekend, so it will be business as usual this coming Sunday with another trip to the Col du Coq Noir. This has proved popular over recent months, and clearly is proving beneficial.
In his first official interview since his M60 triumph at last Sunday's Severn Bridge Half Marathon, Mike Murphy (of South Wales Argus fame) said "I put it all down to the Sunday runs up the Coq Noir. I feel like I'm 20 not 60 and Martin Rees better watch out".
Wanna piece of the action and run like Mike Murphy? You know it makes sense!
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I will be hoping to run on Sunday but nothing too fast as I have the 10km coming up. Murphy will have to go on ahead of me. 
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Very funny Mick. Lyndon - unless you go haring off with the likes of Rob Sage, rest assured the pace on Sunday, a week before the Cardiff 10k, will not be too fast. Get a grip!
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Don't think i'll be haring off this Sunday. Plan to be there to hopefully do 20-22 in total. Have half marathon planned whilst Cardiff 10k is on.
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I aim to be there on Sunday (back injury permitting) i am ever the optomist.
Lyndon, with me running there is no reason for you to have to race off as there is someone at the back for you to do a comfortable easy pace with.
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I'll come along on Sunday as well. I plan on doing 19miles (very precise). So you dont need to be worried about being at the back Ange!
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These long runs have been brilliant for anyone looking to improve their stamina, last Sunday's half was a great race and I must thank Mick for the battle we had over the last few miles. Without the support of the Sunday group Mick, Dave, Davey, Alan, Marcus, LYNDON etc it made a hard long event feel a little easier. Marathon next or maybe a Ultra?
Sorry I can't make Sunday's Run.
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Will be at the start at 9.00 to do a few extra miles before returning for 9.30, so anyone welcome to join me before the normal session. Must be a marathon coming up!
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Hi Dave
I'll be down for 9am to do a few miles before the mass start.
Cheers
S
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I will be there for 9:30am, love these runs and I know it will be prepare better than anything I have done before for the Cardiff half in 6 weeks time. Also well done to Mike on his success last week, I know he has had a few rough months but I am glad it is coming together for him now and it is deserved too.
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Another great run in lovely weather. Great turnout, thanks everyone.
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Yes, really good turnout - must have been 14 or 15 of us - great effort, especially for those not used to the legendary hill to the Black Cock! well done everyone.
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Sunday 31 August - Handicap 10 start - 9.30AM - long run
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