A county champion, a finish-line ambush and a crate of wine… Run Replay episode 81 has a bit of everything 😂🎙️

Fran’s Chicago build is back on track, despite some unexpected strength training courtesy of a raffle prize. Sam and Luke relive the Middlesex Road Relays, with county gold for one and a painful last-second sprint defeat for the other 👀

Plus, gym DOMS, 400m reps and a new challenge: Luke and Fran are taking charge of Sam’s training as he targets a sub-16:30 5K.

Enjoy!

You guessed it, we are back! As Luke says, as Autumn beckons, so does a sense of routine, regularity and a reasonable amount of running.

We talk about what the summer has been like for all of us, and not just the heat!

Fran's got Chicago on the horizon, Luke's been asking lots of questions and Sam may have just talked himself into a new coach - enjoy!

Some running, some resting and a whole lotta yapping - enjoy!

Georgia comes back on to talk about what she's been up to - in running and life - and what she's got planned next.

A lovely chat with a lovely person – enjoy!

It seems running a marathon is not enough anymore - now it needs to be two, or around a shop, or across some bog!

We discuss all this, and more, including the start of Fran’s 16 week route to a more traditional marathon – Chicago.

Enjoy!

Who is this Bob Graham character anyway?

Luke took on a slightly longer challenge, Fran started Hyrox and Sam is looking for a comeback - all in the lives of Run Replay, enjoy!

Luke replays his victory - hurdle by hurdle - at the county champs 🥇

This week is all about recovery, for most of us at least.

While Fran and Sam reminisce about post-race week, Luke gears up for his (2nd after Pednor) biggest race of the year, the Middlesex 400m Hurdles.

We all discuss recovery strategies, as well as nerding about hurdling – enjoy!

It's a long one, perfect for your long run!

Fran and Sam recount their marathon experiences, as does Luke who snuck in the nohtaraM ehT - enjoy!