Winter (and Kona) are coming.

Unfortunately the darkness is closing in and it is time to move our Tuesday run session back to our winter training base, Well St Common. The upside of Well St Common is that it is well lit. The downside is that it is not as secure as the Victoria Park running track and in training we are sometimes a considerable distance from our starting point.

If you bring a bike to training please bring a lock. I also suggest you keep any other equipment to a bare minimum and please do not bring any valuables that you are not prepared to run with.

With our own aquathlon approaching we will continue to emphasise 5km race pace development in our Tuesday night session. We will then look at altering the session as we have the Jekyll and Hyde Park Duathlon coming up, the last of the London League races and a number of you have signed up for running events from half-marathon to ultra-marathon distance over the autumn and winter.

Congratulations to all those who took part in the London Triathlon over the weekend. Well done especially to those who braved the conditions on Sunday afternoon which were positively awful!

I came across an article the other week and thought it would be worth sharing. It is an interesting theory as to why consistent progressive training with adequate recovery leads to improvement in performance while minimising risk of injury. It also explains why fluctuations in training load, often the result of not following s structured training plan, can and often does lead to injury. Click here to have a read.

The Ironman World Championships are only a few weeks away. It looks like both the men's and women's races are wide open this year. The recent Ironman 70.3 World Championships provided a little insight as to who is currently in form. Leanda Cave won the women's pro race. You might have seen her training at the Lido in the past with Red Top. Sebastian Kienle won the men's pro race with an incredible bike leg that set up the win. Here are a few interviews with some of the favourites for Kona (Sebastian Kienle, Leanda Cave, Craig Alexander, Mirinda Carfrae).

So, who is your favourite to win Kona this year? See ya, Tim (LFTC Coach).