Had a bit of a hurty foot last week after my 18 miler followed by dance class. Something happened to my left little toe - very strange! Binned my planned 5 miler last Thursday but then my foot felt better.
So I rescheduled my weekend. Decided not to do another park run on Saturday so did 8 miles at quicker than Marathon pace instead. Its amazing how wonderful it feels running after three days rest - bring on that taper! Then 3.5 miles on Sunday at a slightly faster pace and that felt quite good too. This means I have increased the time between my medium long (8 miles) run which used to be on a Sunday and my LSR which is normally on a Tuesday. I think this is the way to go.
14 miles today and I really struggled to keep my pace slow [target 10mm]. I ended up with an average pace of 9.45 but my heart rate kept low (about 30 bpm below max) so something is working. I even managed to run the last mile in 9 mins as I was feeling so good.