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SL - snap. Hard hill reps, much like yesterday, cause my legs to ache, so I don't do them very often. Wise or wimpy?

Good news on the knee LD. I presume it won't stop you joining in the next strava competition though?

Nice commute from Wardi and 16m from Padams.

Well done on the 10k podium Also-ran.

In defence of CW's organisation, etc, when I went to Berlin in 2011 I got lost on my first run there, but it was thanks to his previous mention of the navigation functionality (which I had never previously looked at) that I managed to find my way back to the apartment.

Padams wrote (see)

Scarily I think I live in Crab's universe rather than CW's parallel one. Even when I'm on holiday somewhere I don't know I tend to just go out for a run for a couple of hours with nothing on me, make it up as I go along and try to find my way back.

Snap (on both parts!)

HR - my osteo reckons the new Pegasus don't feel the same as the older ones, so you may want to stock up on them (though I will add the caveat that he used the words new and old, rather than versions, so he may have been comparing a few models back at the same time).

Nice reps jonny.

Barking re: the doc LS21 (sorry, poor I know, but couldn't resist).

My first 'quicker than 10k effort' session in a long while today (they tend to work out at one around every 2 months - not planned, more when I feel like stretching out the legs - usually tends to be a hard hills session or something like this). Reps @ pace (recs): 3/4m @ 5:19m/m (2mins), 1m @ 5:15m/m (4mins), 3/4m @ 5:04m/m (2mins), 1/2m @ 4:49m/m (2mins), and then a 2m tempo - 5:31m/m to finish off.

1/2m was hard, but not flat-out - could have gone past a mile at that pace. Good fun.

Back to more 'standard' efforts again now.

Brooks t7 - I've used them all the way up to mara without a problem. They are a bit on the stiffer side compared to Nike Frees, but not as much as your standard Adidas racer.
Alternatively, Brooks Green Silence - can usually be gotten very cheap (regularly £30 on Sportsshoes), though they are a bit wider than the t7'.

Dachs - all sounds quite logical to me. One of the biggest things I attribute my initial improvement to (20min drop in the space of 1 year from my first marathon) was doing a proper medium midweek run.
Also, one downside of the club track sessions is that they, by necessity, try to be all things to all people, so never really focus on one event and build a progression along the way for it.
I'll be doing some Friday night track marathon specific questions later in the year if you fancy them btw.

Nice session kr.

Hopefully that hip settles down quickly PP. I gave up my 10000m place a few weeks back when my back was at it's worst as I thought I'd leave somebody else make better use of it.

Was in for my osteo session this morning. First one for a fortnight. Pretty much as expected - everything has tightened up again (last few days it has been quite painful when not running), but it's still in a much better place than it was before the last session which is great. My glutes in particular were quite bad, but that just fits with the fact that they're being actively used again now. So, overall, continued improvement  I bloody ache after it though!

Cool with Lisbon SL. What's the course like?

Nice one with the tempo HR. I love running in the rain.

Loved that story CD.

Treating myself to a beer after a big day. 8m with a 3m tempo (5:48) in the am (focusing on maintaining a relaxed form rather than speed so somewhere between HM-MP) and then 17m with 12m @ 6:19 in the rain which felt really smooth.