Mark’s been racing (again), Logan’s been the disciplined one as Seville Marathon edges closer… and we’re back with another episode of Snail and Pace - serious enough to be useful, not serious enough to stop us going off on tangents.

We kick off with a proper catch-up - including a bit of 2016 nostalgia (Strava beginnings, university drop-out chat, and why Swansea didn’t quite live up to the brochure). Then it’s training updates: Logan breaks down a big Seville week featuring treadmill tempos, Carrow Road mile reps (including a suspiciously quick 4:59…), and a long run session with 3 x 3 miles.

There’s also a classic Logan moment: leaving bottles out on Marriott’s Way… and realising the fancy “pro” bottle he copied from YouTube is a nightmare to actually drink from mid-session. Lesson learned: test everything.

Mark updates on a busy couple of weeks of racing - Runners Next to the Sea, East Anglian XC League, and Reedham Ten (a PB… but with mixed feelings). We also shout out some big local performances and dive into Valencia 10K madness - Danny Adams, Alfie Manthorpe, Joe Wigfield and a stack of ridiculous times.

Running Icks return:

Logan’s: being a slave to your watch/heart rate when wrist HR is wildly unreliable

Mark’s: inconsiderate drivers during races

Listener questions:

* Your non-negotiable kit (outside shoes/socks/fuel)

* What keeps you hungry for more after success?

If you’ve got a question for the next episode, message us on Instagram:

📍 Mark: @markredrunner

📍 Logan: @logansmith3