A little bit of rest goes a long way when trying to perform at your best. I had an easy day yesterday, which resulted in a 1 km time this morning of 3:20 – a new PB for recent times. I know I can go even faster with a proper taper, but I’ll hold off on that for a while. I might try a longer time trial on Thursday, having had a few easy days between now and then.

Eight years ago on this day I was running alongside the Erie Canal in upstate New York. As you’ll see from the video, it’s an amazing region in which to run. A few days earlier I’d run past Niagara Falls, with some photos of that below too.