Excellent Badbark - very nice when you can run a sub-3 untapered on a harder course. It sounds like you'll be in PB shape again in your target marathon. Brilliant.
Good miles KR - always good to get the VLSR out of the way 4-5 weeks out. Particularly with a good MLR/LSR the day before, it get you used to the feeling of the legs once you're into the 30+ mile zone. What's your target starting pace for your 100?
My wife's nose operation went well. When she came around she was told she would need a follow-up operation through.
I very much enjoyed 26km/16miles on Sunday which I ran much too fast at 5:04 per km or 8:07ish per mile. I missed one run at the end of the week as I had a bit of a minor virus.
I confirmed with the organiser that the Bloemfontein marathon would go ahead on 14 November so I'm in. Strangely there seems very little publicity for this race and many others here. That means a 12 week schedule would start today - I'll adapt the 1st 2 weeks of P&D 12 week to 55mile schedule to account for my 10km race next Wednesday and thereafter try to follow it closely.
PJFrizzle - I used to live in North Hampshire and now I live in Potchefstroom in the North-West Province of South Africa since end December. Altitude is about 1430m - not a lot but enough to feel the difference. Agree with you on the taper length, but in my case I can never push myself hard enough (without injuring myself) to need 3w.
Session done - 2x3km then 1x2km. It's 27C here today - in the equivalent of February in the Northern Hemisphere. First 3km came out 4:12 per km (6:40ish per mile), next 3km came out at 4:23 per km (7:00ish per mile), last 2km 4:22 per km. Definitely the temperature accounting for the big difference in pace. Happy with that given the temperature and altitude.