Provence, Maritime Alps, Penny Lane 10k

Back from a fortnight's family holiday in France. Splendid time had by all - lots of snorkelling, swimming with the children. But also a few interesting trips. Left the caravan at 4am on two seperate days to drive to the Mercantour (Maritime Alps). The first trip saw me up Mont Ponset (2900m or so), with a sharp summit tower scramble and superb views, followed by a beautiful circuit via the smaller summit of Mont Caval over the Lac des Prals. On the second day I went up the Gordolasque valley to ascent Mont Clapier (3045m), one of the area's major peaks - wonderful. Also ran/walked up Robion in the Castellane Pre-Alpes and had a good run up Mont Vinaigre in the Esterel (where we stayed, excellent trail running throughout the massif). The day before going on holiday, I ran 39:23 in the Penny Lane 10k - but went through 8k in 30 mins so lost a lot of time on the final hill...

Cilcain 'over the top' MTB

Deliberate attempt to up the mileage this week, as conditions have been a little cooler and more suited to harder training. Good longish trail/road runs on Tuesday and Wednesday, and a decent mountain bike outing yesterday from Cilcain 'over the top' of the ridge to Llangynhafal and back via Moel Arthur. The steep but grassy descent from the ridge is always a joy - very exhilerating - and this was no exception.

Capenhurst 10k, Cyffylliog MTB

On a hot and humid day (26c) yesterday, I failed by an infuriating 3 seconds to dip under 40 minutes in the Capenhurst 10k outside Chester. That said, my time of 40:03 was enough for 10th place in a field of over 100, so there was some compensation. The heat was undoubtedly a factor, conditions were far from ideal - there was a slight breeze at times, but it was very sticky and humid. I'm not sure whether Thursday's 42km mountain bike ride from Cyffylliog up to and round Llyn Brenig was particularly sensible preparation either. Those are my excuses anyway...

Llanwrthwl

Spent the weekend staying with friends in Llanwrthwl, Powys. Apart from enjoyable Hay festival, myself and Steve walked from Cnwch to Llanwrthwl via ancient sessile oak woodland and the open moor of Carn Gafallt. The weather was perfect - not a breath of wind, deep blue skies - and the land is devoid of people. A superbly diverse habitat with lots of pied flycatcher, redstart, wood warbler, whinchat and even a goshawk. There is apparently a breeding pair of hen harrier around here, but we couldn't find them. A few runs this week, mainly on local trails, as preperation for this weekend's Capenhurst 10k, which looks like being a hot one. Some bike rides too: one around the excellent red circuit at Llandegla, which has some new fun bits added, and a few around the Gwysaney tracks.

Cader Idris fell race

Spent the week recovering after the Cader Idris race on Saturday. It was tougher than usual this year - all the way to the summit after last year's truncated affair. And the lakeside path was an appalling quagmire - several runners went in waist-deep as they tried to negotiate the meadow, which was comprehensively flooded. Odd the think there's a hosepipe ban in southern England. The rest went well, though - clammy mist made the going cool. I was up in 1:15, down in less than 50 mins - but seriously delayed by the Gwernan path. I'd persuaded my pal Dave to do the race a week before he runs the Blackpool marathon - not the best form of 'tapering'. I've been recovering this week, with an 8 mile run around Hawarden on Tuesday, and a very pleasant evening run with the Sychdyn crew around Gwysaney last night in glorious (but cool) sunshine.

Moel Famau run

Ran up Moel Famau from Cilcain (the August fell race route) yesterday, intended as woefully inadequate preparation for the Cader Idris fell race on Saturday. Exhileratingly blustery conditions as I then ran along the ridge over Moel Dywyll and down past the reservoirs, where a cuckoo took flight as I descended via the woodland edge. A reasonably comfortable outing, but I am sorely lacking in recent hill training so not expecting a great performance on Saturday. Weather looks awful too.

Chester half marathon

Ran the Chester half marathon yesterday in good cool running conditions: continuous rain helped a lot. As such, a bit disappointed not to break 1:30. Ended up with 1:31:29, largely because I blew up on the final tiny hill into Handbridge. Lost a lot of time here, which meant I couldn't get under the 90 min barrier. Still, a PB and an enjoyable race. Loosened up with a mountain bike ride in the evening, thinking the rain had stopped. It hadn't, and gave us a real drenching as we forded streams on the tiny lanes north of Rhosemor.

Sychdyn runs

Training going reasonably well this week - all set for the Chester half on Sunday, although I fear I've concentrated too much on speed and haven't got enough long runs under my belt. Pleasant outing last night with the Sychdyn crew in gusty wind and intermittent heavy rain. The night before (Tuesday), I unofficially matched my Christleton 5k time on the Buckley 5k route - to the second...

Christleton 5k, South Stack

Dipped under 19 mins in the Chrisleton 5k, which was quite pleasing (18:56). Not really my kind of distance - bit too intense for my tastes with little time to think about tactics or anything else. A 10 mile run around Gwernaffield and up to Rhosesmor on Sunday morning was a tranquil antidote - not too muddy underfoot, sun peeping through, dozens of willow warbler and blackcap to serenade. Followed by a family trip to South Stack in low cloud, icy wind and heavy drizzle. The usual thousands of guillemot, along with razorbills in the sea, a few puffin visible on the lighthouse side and one chough - which Morgan managed to spot. Short bike ride in the evening damp, when the rain had finally stopped.

Dinas Bran fell race, Wrexham border league

After running the Dinas Bran fell race and the final border league fixture of the year (Wrexham), within two days of each other, I felt a little tired - and a little traumatised by my poor performance on the hills. But now, a week on, I feel ready to enter the fray again with the Christleton 5k.