I didn't expect to do an episode like this after all the jubilation of last weeks 27 mile run, but it's been a tough week for me mentally. I spent a lot of time battling with negative thoughts and emotions, and running has helped pull me through it once again. It's time now to look ahead at the Llanelli Half Marathon on Sunday and worry about which way my hat needs to be facing on the day.

This week the script is out the window and I talk about the 27 mile challenge I did on Saturday. I recall dehydrated memories like wanting to run as soft as the h in Rhubarb, and feeling my DNA change as the miles filled up my legs.

This week I talk about my longest run ever (well, since strava got invented) and how, a few weeks before the World Champs in Moscow, I went to Spain to suck a Prawn head, drink beer and run up a mountain like a blue balloon.

This week I started doing calf raises as part of my warm-up routine and it really got me thinking about my earliest memory of that particular exercise.

It's a slightly longer than usual journey on the Megabus this evening. I hope you don't mind. It's mostly down to the fact that I feel extra energised after appearing on the Wynne Evans show on BBC Radio Wales today. This week I talk about the Bobble Hat at the beginning of time, how to train for a 5km PB, and how I put a postcode on my belly in 2019.

I've decided to slow it down. Recently my focus has been on running fast, whether that's over 5km or on the track, but the speed work has been pulling at my body and making it sore. I took a few days off and re-evaluated why I run. I'm now focused on running longer and slower, which has already proven to make me feel better mentally and physically. The only issue I have now, is where do I carry my snacks on these longer runs?

This week we are joined by my brother-in-law, who talks about Batman's waterfall whilst drinking gin through his nose. I discuss my week of steady jogging and why you should allow running to show you criticism rather than contempt!

Welcome to week 3 of Megabus to the Ritz. Today we talk about running on a treadmill, we give a round of applause to the moon and we ask ourselves "what were those postmen laughing at?".

After two weeks of average boozing (it felt pretty epic to me though because I've been teetotal for 5 months), I'm going back to the soft drinks. It's been a funny start to the year, but after a few good sessions this week, I feel like I'm finding some form with my running again.

Well, this is the very first episode of Megabus to the Ritz. I talk about my first run in 2019 and how a reincarnated chicken shouldn't immediately impersonate a peacock.