Well Matt, Wednesday is your long run night but I have to say I don't blame you, I got up at 6.00am on a Sunday at the beginning of the year and looked out of the window and it was p!ssing down so I crawled back into bed. I felt guilty as sin when I woke up so did the run a little later in the day.

To tell you the truth you may want to drop off those long runs I would not want to wish an injury like mine on you but mine was purely down to over doing it and not resting up sufficiently, so enjoy this evening off there is always next week.

Sounds really good, I am really impressed with you Wednesday commitment one that I would never be able to do with my work and home commitments. Sunday is my day of choice.

As for the hamstring, I think there is more to it as there seems to be a lot going on down there, the hamstring's swelling has gone down and the muscle just feels as though it needs a good stretch however I believe it was masking another little niggle in the calf and would not be surprised if this was the cause of the whole episode.

I have been heat treating it as you know and feels pretty good at the moment although I did run across the road this morning to avoid a car and it is still telling me it is there, so I will rest up more.

I am a mobile marshall on Sunday for the local race so will probably put some shoes on then and give myself a little workout and walk to places if and when necessary, I think it is important to exercise an injury like this to help strengthen it whilst not over doing it.