After my weekend facebook debate I think it’s important not to start this Team Orange update simply discussing times. Generally those seeking the advice of a running coach ultimately want to improve and run faster. I get it.

But I stand by my philosophy that enjoyment and staying injury free are more important. Combine those two elements of running together and your fitness levels will improve.

Much to the frustration of those that only run at 9am on a Saturday morning, we were blessed with very little wind on Thursday providing a good opportunity to put in a decent performance.

With my coaches hat on (cap peak forwards), I was pleased to see the team taking my advice on board and getting in a good warm up pre race.

The feedback suggested the majority of you embraced the challenge idea, focused on the process and the strategies needed to run a good race. What pleased me most was the positive feedback afterwards.

Not everyone ran the race they hoped, for different reasons. But I got the impression most of the Team enjoyed the evening and were pleased with your efforts.

I think I’ve talked long enough now to be entitled to mention the term PB (referring to personal best on this occasion). The race marked the conclusion of my 13th training plan, one which spanned 19 weeks and a change of approach (I’ll write another post on that later, might be a little boring).

With my runner cap on (peak backwards) I was delighted with how the evening went. I felt very comfortable for 5k and then was able to dig deep when it got tough. Having Kate shout encouragement at Mile 4 was a big help, somewhat reserved for Kate in fact as she focused on her marshal role, but it still made a big difference.

To knock close to a minute of my 10K PB was a huge achievement for me and has left me even more hungry to keep working hard and keep improving.

Whilst I was wishing the Team good luck with just 10 minutes before the start line, Fleur was 3 miles away frantically searching for 100 Hastings Runners in the vicinity of Cooden Beach. When she finally realised that wasn’t the start, but the halfway mark she made a mad dash along Bexhill seafront, just in time to join the rabble, half way up Galley Hill.

Despite this less than ideal preparation, Fleur continued her excellent recent form to run a new 10K PB and finish 2nd in the female race.

I think the highlight of my night came from Andy Alabaster. Andy has fought back from a recent illness and he was running well at the time he joined Team Orange.

I think a couple of tweaks to his training and a few more miles and I wasn’t at all surprised to hear he ran 50:08, a 10K PB which had stood for 4 years.

I’m sitting here now grinning from ear to ear, so pleased for Andy, but also knowing how this will inspire others to keep believing what is possible.

Well done to everyone else who took part on Thursday. Louise Weatherly (03:39), Sue Wilkinson (02:30) and Marie Crawford (01:50) all improved on their times for last year.

Training plans work! Thursday is further evidence of that. You just need to keep putting in the effort, completing those sessions and the results will come.