Well done folks on another fun day at the Sospan Road Runners Pembrey Multi Terrain 10-Mile Run.

The MT10 is a single lap multi-terrain race through the beautiful scenery of Pembrey Country Park in Carmarthenshire. The course is a true multi-terrain one and includes tarmac, gravel, grass, forestry tracks and a lovely section along Cefn Sidan Beach. The weather was perfect for it too.

Edward Clements came in fourth place overall, out of a field of 500 runners, in a great time... of 1 hr 1 min, followed by Hayden Johns, David Meyrick, Harry Goforth, Ian Vickery, Emil Chwistek, Ashley Thompson, Billy Connor, Dave Gosling, Carlton Coates, Mike Smith, Richard Nugent, Vicky Jones, Anto O’Hara, Wendy Chwistek, Tracey Thomas, Ceris Hewlings, Lisa Day, Lauren Johns, Julie Slack, Shauna Rowell and Donna Bradley.

Activity Wales events - November Challenge 2017: As most of you know, Dave Gosling and Billy Connor have been running every day since Friday, October 27, increasing by one mile their daily total, leading up to a 30-mile run tomorrow (Saturday) -the last day. Anyone can join in - you can run any distance -the way this works is you run in reverse! From Saundersfoot at 9 am the 30-mile runners start. At 10.40 they will pick up the 20-mile runners. At 11.20 approx they will pick up the 17 etc... until everyone is running together for the last and final mile of the challenge. There are a few Aces planning to do the full distance with the boys and lots have stated their interest in joining along the way.

The focus is all about fun and raising what you can for two great charities - Challenge Aid, which saw them build a school in Nairobi last year. Also CALM - Campaigning, understanding and supporting men with depression. Entry is from £15 and everyone will also get a medal and a tee shirt too. Enter now at nc.onlineentrysystem.com

Ceire Merrison: Well done also to Ceire Merrison who passed her indoor cycling instructor curse in Marlow over the past weekend at Performance Cycling. Ceire will be instructing at Cycle-Fit, Tenby.