The afterglow of completing an Ultra

Yes, that sounds sensible. I know I need more hill work. I tend to let speedwork drop while I'm increasing mileage, to reduce the risk of injury, but now I'm at "maintenance" for mileage, I'll add some speedwork back in. Come the winter, I may be taking part in the local crosscountry league with my club, which should be good for me, I think. 

Exactly right Ben. I still go down the track for short and fast reps. I think it is very good to be doing that for speed, strength and to enforce good running form as well.

Debra - X country rocks! I use it as a very hard training session and a guage of fitness. I have had tough ones and some where I have surprised myself at where I have finished. They are good fun though.

I LOVE cross country. Can't wait for the season to start, have my eye on a hill race in October which I LOVED last year. Mud and views