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It's been over a year I've been running. 2-3 times a week and here's what I've done.... 5k time from 26mins to sub 22mins. 10K time from 51mins to 45mins 3000M s/c from 15mins30secs to sub 13 mins. The winter handicap was in 30mins to 23mins If you want to know I'm 6ft 4 and weighed 16 and a half stones.... now I weigh 13 stones. I've done this through joining a club. I was at the back trailing behind everyone. I stuck at it. I was being lapped and my target was to be lapped until further in the race. Now I'm actually competiting, not just turning up.

You don't need the i-pod. I've got the Nike+ Sportband, basically a wristwatch which is paired with a chip you put in the sole of Nike+ compatible trainers. Having said that, you can buy little pouches for the chips to attach them to the laces of other trainers. The Sportband kit is usually available for £30-40. It's a pain in the tits to calibrate, and not the most accurate (it clocked my marathon distance at 28+ miles), however as pretty much a running beginner, on the whole it's been pretty decent. You can also create an account on the NikeRunning website which allows you to set goals, enter challenges, logs all your run data and uses google maps to plan out routes. If you want something with greater accuracy, you'll have to splash the cash on a Garmin or somesuch. Sciatica is a b*****d, a couple of mates, and indeed my mum have had it quite badly in recent months.

You're not being a nuisance, Muggy! I used mapmyrun.com to work out distances accurately before I got my Garmin as I find Nike+ pretty unreliable. I'd definitely suggest mixing up your routes - you can get lazy/bored running the same route all the time. Jupe - my 10k split was around 57 mins on Sunday, but my PB is 55:58. I reckon losing the half stone or so would make a big difference to my times, too.

I'm going to enter the Glasgow 10k in September so my main goal is to run it faster than the one I did a few weeks ago!

Dip the bat in radioactive... something.

Do not study questions that might come up - study recurring/important themes and subject areas. The lectures are a good guide, and use past papers to reason which ones are asked frequently. 2010 papers on their own are not a good guide. The best trick is to get a good knowledge of a theme (say World War 1) that can adapt to any question asked about it, because it probably won't be comparative, but could (presumably) be about the causes, or social effects. Do that for a theme matching every essay needed plus one spare, maybe two if you have the interest and the time. A good turn of phrase from another historian will help, more importantly, getting some statistics to back up arguments is very useful.

Did Dot quantam leap whilst she was in the Vic? It was daytime when she went in and 5 minutes later when she left it was night time. Also fair play for ripping the buzzer out the wall. If I was her and Jim was ringing on it like he was on Catchphrase I would have done the same. Seriously though, cracking episode tonight, really felt sorry for Dot at the end. Never fear, Jims caring kids are here

With G. Munro signed and possibly R. Duncan too, our already strong back-bone to the team has been well re-enforced. Assuming Barrowman and McGovern don't want to stay and the squad on the whole remains the same, I can see Adams's first choice XI as: ------------------------------ New 'keeper Miller Boyd Munro Morrison Brittain Duncan Lawson Vigurs Gardyne McMenamin Subs: Malin McCormack Kettlewell Corcoran Craig --------------------------------- There won't be many goals scored against that team. The problem is, County won't score many goals either with a set-up like that. Putting a winger like Smith on the right wing totally transforms the predictability of that team. Brittain early 09/10 would have been first choice with his goals and assists, but I honestly think his 'un-drop-ability' is holding the team back tactically. He isn't as good as Lawson in play-making and isn't as good as Duncan or Kettlewell as the water-carrier, so if he has to play it must be on the right side. Separately, Yoda said it elsewhere but I would be disappointed to see Flynn lose his place at CB, because he was excellent in the second half of last season. His goals from set-pieces kept County up. I wouldn't even have him as an option on the bench if he didn't start, because McCormack is more versatile.

"Want tae no sit on my car you fat, bald c**t"

Raith fans bang on about the youth set up becuase it does not give us any return. To say its not a drain on our resources is totally untrue. 1) 100% of the costs are not covered by the SFA or sponsorship. Some of the operating budget goes on the youths 2) At least some of the money from sponsorship would come to the club even if the youth set up did not exist 3) If it was working properly we would have had players capable of featuring on the bench instead or spending extra cash on loan signing and has beens (who never played for us) 4) We take players on loan who then go back to their parent club and get a chance and become a success. We put players out on loan then free them. 5) we sign other young players who are obviously no better than what we can produce ourselves (but have freed). Colin Cameron is our youth systems only success in the last 25 years. Does that not tell you something. Other clubs like Livi and Hamilton can produce good players why not us? maybe its because they get a chance to play in the SFL and learn from the pro's. Instead our players are held back then released without a chance to learn the game.

8 inches

The cuts arent really the issue, its the way things have been handled recently and the lack of any, apparent, plan over the last few years (and even now) that has led to such drastic cuts being necessary. He was right about the boys, jurys still out on Weatherston, Holmes had a good season apart from scoring and 3 at the back was responsible for very few dropped points.

That's absolutely NOT what he was getting at, the boys didn't have the upper body strength to perform at this level. Look what happened to Orsi, he knew that they were not ready, it's like letting the girls play in mens fitba, it's obvious whey wid get kicked off the park.

Seriously, wtf? Why even bother with that? Bret didn't even do the sharpshooter right, either had foot on the wrong side or turned him the wrong way, fucking idiot.

Batman is shit. He's not a real superhero. He has no super powers.

People who continually make statuses about Everton FC. Intensely irritating.

If it were possible I would give this post a green dot. Terrific shout.

Flight to Dublin will likely be cancelled so scraping around trying to book ferries and the like. Also, I had 3 pints last night and feel quite rough. Only mananged 4 hrs sleep as well.