Superman- another vote for P&D. Don't think you can go wrong with it.
Millsy- interesting what you say about lacking speed endurance and planning on doing more MP paced long runs. It's sort of what I'm doing at the moment. I'm working with a coach and he is of the opinion that I have lots of endurance and there's no point concentrating on knocking out tens of 20+ milers because I can clearly do that but it's not making me any faster. So this time round I'm doing a lot more running at steady and marathon pace to improve my speed endurance. Hope he's not mistaken and it works... It sure is hard work!
AA and 2Old- Yes, definitely a flat out attempt on Sunday, I wouldn't be allowed an easy week otherwise!. Hoping for a pb... so under 1.34 but not quite sure what to expect from the course. It says partly offroad and undulating... It's the first year running so not much info out there. Will have to see but I am definitely planning to give it a good go.
Minni- good work yesterday and congrats on the bling.
Kiwi- virtual hugs. Hope Mr Kiwi is ok and hope you get your passports back soon.
Marcus- good work on your LSR.
FRC- hope it's all going well with the new role at work.
Barry- welcome back. Nice start to the Barcelona campaign.
Free- very nice consistent pacing at the YKW!
AA- sounds positive on the foot front.
Chick- nice 16.5 miler.
O4S- well done on the xc. Don't we all hate them?
2Old- good 20 miler.
I had the Surrey Ladies League xc on Saturday- ouch ouch ouch. Some truly vomit inducing hills. Topped it up with 8m steady @ 7.28 yesterday and ended up with rather impressive DOMS. Easy 5m plod done before work and some faster stuff still to come later today.