I have reached the point in my running plan where I am doing four runs per week. I do an extra run on Thursdays, instead of going to the gym, to take advantage of the summer daylight hours.

I went for an hour-long run on Wednesday: the first time that I had done a run of that duration on a weekday since I have been in London. I followed this up with a fast-paced 5km run on Thursday night. I am making good progress: I can touch my foot now when I stretch my hamstring and I don't notice any tender muscles or joints when I am running.

My last long Sunday run took an hour and 50 minutes, which is slow for that distance (just under 20km) but I am not too concerned with this. I will run the same distance this coming Sunday.

I noticed that if I eat a banana right before my run, then I don't experience the energy lows which I had on recent runs.