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2old - absolutely not - I'm running for fun with a friend and I dont want to deal with the consequences of taking her out too fast!   Plus, I can still remember how hard london was - I'm not ready for that again just yet.

simon - shhhhh!

2old - edinburgh - at 4.30 pace though so its more a LSR.  7M at 8 pace is going some after your layoff - be careful on your build up please!

Ant - I guess that pacing helps explain why you just missed your target - I find it so hard to get right on the shorter distances.  I'm with freemers, I think a swifter 10k is ON!

Minni/Ant/Col/Carrot – yes, 8’s for me right now is too fast for easy pace/LSR – it certainly doesn’t feel easy!  I’d like it to though in the future so my plan is lots of 10-12M progressive runs with as much at 7.30-7.45 as possible to build speed endurance and get my legs used to running faster.   

So another progressive 10M for me today with the last 6M at about 7.40 pace.  Still feels tough, but I'm kind of enjoying it...  Next one wednesday!

And a pretty big couple of weeks ahead…  Marathon on Sunday, then straight into a road bike training week, 10k Tuesday evening, and hilly half IM the next Sunday.  I’m carb loading!

Col – nice 9.6k – that’s pretty speedy.  I say go for it with the HM.

Weeble – I’d definitely recommend a f*rman novice schedule as a base for a comeback from injury – 3 runs a week and cross training helps lower niggle risk.

Minni - Great news the calf seems to be on the mend.

Nice swim AA, glad the shoulder is feeling better

SS – I like that you are sticking to the plan – I think you’ll be raring to go when you get back to running on the ground again.  Never say never with the PBs – you’ve surprised yourself once this year!

Kiwi – glad the physio was more useful this time

O4S – nice biking

2old – a little cruel watching the marathon no?  Good that things seem happy walking

Great news Brolish!  And great pace for your steady run too

Nice 3000 Ant – never done one of those before, can imagine theres a big temptation to go off too hard and pay for it big time!

Redwood - hope this week is better

Affirmative on the greenfly ant - I keep picking the blighters out of my chest hair  (hmm, must have been doing some of FRCs sessions...)

Some nice biking/sessions being done.

Did 10M today - first 5 at 8.15-8.30, last 5 at 7.45-7.30, so a bit like your session Spoons.  I've found I've got so used to running at 8.30 pace while I've been building the mileage up, that anything faster feels uncomfortable, even if the HR is still relatively low - I just feel really unbalanced and gimpy!

I'm convinced that after plodding for the last few months my main focus now needs to be on doing lots more of runs like this - I think its the only way I'm going to get used to running at the new speeds I want to be my 'comfortable' pace.