4 miles for me today. 1 mile warm up, 2 miles and a mile warm down (9:18,7:55,7:54,9:10). Easy 2/3 Friday and then the South Molton Struggle Sunday. Went out straight after work and had to miss club night as my youngest had stuff on after school. Bit annoyed as I was collecting my club vest and trophy tonight, will have to wait until next week.
B2B, to compare grendels run, simply bang out a 5k in around 24:45....then imagine you've two miles to go.
Grendel, I can imagine you'd have expected something a little quicker but each race is unique and all sorts of variables affect your time. Falling off a ladder three days before is certainly not ideal and while its true your legs do most of the work your upper body is important and its bound to have an affect on your performance.
Rest day today, club training session tomorrow. No idea what that entails but quote looing forward to a structured session. Have found an event for my 40.th next year, will post a link once I've got Mrs JR's approval. It looks pretty brutal.
The key thing for me AG is to change one thing at a time. That way you know what works, and if something isn't its easier to spot. If you change too many things and get a problem its not always obvious what's not right.