A long, hard run into the deep, dark woods, as Rob racks up the miles and Paul addresses empty-nest syndrome. Featuring Tetto’s talk, parkrun excuses, Frozen nipples, how to taper, Rob’s ‘ridiculous’ hydration vest, troublesome teens, the arrival of Autumn, predictions for York and Scarborough, the yin and yang of the hard miles in a marathon, October manifesto pledges, and a surprisingly high number of stiff climbs.

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