Seems like a fair decision SG regarding the heat. From what I heard about that corner of Kent nothing was going anywhere near France, so you may have had a lucky escape. 12 hours to get through the border!
A clubmate of mine who I'm running leg 1 and 2 of the bob graham round with tonight has spent the last couple of months running 80-100 miles a week. Lots and lots of hills and not very fast. Last 10 weeks he's prob averaged 7-12000ft of hills per week. He's just ran a 10k PB in 32.49 with zero speed work and i think he's 35.
Mileage, mileage, mileage again. I'm sure the hills count as speed work unless he is crawling up on all fours?
I had a 10mi TT PB last night, taking 8s off my previous time. It was very hard fought! It seems I do better having raced or had intervals a couple of days before a TT.
The speed factor is a strange thing. Two of my old running mates from Finch did leg#1 of the Bounder's Relay on Tuesday, along with me. Both had run PBs at Yateley this year and are of a similar standard. We used to spar at parkrun when I could run fast
Even with the heat and the shortness of the course (2.2X miles) the first of us 3 to finish was ~1minute ahead of the second. #1 had run an ultra at the weekend "to improve his mara times". So maybe volume does trump all at race distances?
Of note is their lack of cycling. They are pure runners and have both had training consistency for some years now.
I was about 25s down on protagonist#2 with my 14:07 for 3.4km in 33degC. For someone who thrives in the cold I'll take that
It never fails to amaze me how much the heat can take the pace out of legs though. Yesterday's easy effort was at 0630 to avoid the heat. Still didn't work!