Tom's a poorly boy so I'm joined by his wonderful wife Helen. Alberto Salazar comes under fire again. Wilson Kipsang rules in Tokyo but misses a WR, it was National XC weekend, and just what inspires you to be active? For Facebook Friday you gave us your long run tips. In Training Talk Prof Andy Lane talk about the benefits of raising your awareness of discomfort (part 1 of 2). We've got some cracking Rate Your Runs, you stand on the Podium and Steve Smythe tells us how to run a sub 3hour marathon every year for 40 years!