Nell - good to hear that it is not PF and that the foot is a little better. Like Carter I am impressed that 7:08m/m for 7 miles is not pushing it. I would be on my way to A&E if I tried that.
Interesting thoughts too on the cadence. You are right about 180 being the holy grail. It is about running style and it takes time to understand this and then adjust.
The problem I find with those that offer professional help whether it is in the running injury field or elsewhere is that the really good ones who will not 'sell' you more sessions or stuff are hard to come by.
Carter - it will be my choice. I have more or less sorted things out for now but only so much that one can take and I have taken more than I should have. One has to have a level of respect for the person you work for and I am not sure I can say that anymore. So much more sensible to go somewhere where I will feel more valued. Of course that will be a gamble but life is full of gambles of one sort or another.
And good advice about taking it easy and not doing too much. I am not planning on overdoing it running wise the next few weeks. As Nell says by building back up sensibly so that I get used to running a few times a week and holding the mileage at a sensible level (20 - 25 miles) while working on my base fitness level should get me in a good place for marathon training in January.
Looks like you are getting into your training nicely. 3 days on the trot is impressive stuff and it is no surprise that you are feeling that a little bit. And as you say you managed yourself very well last year with your training plan so worth sticking to a proven system.
I got out yesterday for 7 miles.
Nothing too strenuous in terms of gradients.
8:07 ; 7;44 ; 7;45 ; 7:39 ; 7:58 ; 8;04 and 8:02.
Funny how quickly my legs were complaining and I thought that the weekends run was history. It will take a few sessions before I can be comfortable I guess.
I had thought about running again today but decided against it as it might be a little too much too soon.
But I am back and running is now part of the equation again so life can only get better.