Shazmo, I'm pleased to hear that you're on the mend.
It was very windy for my 18 w/ 8MP, but dry and sunny. It's now raining again, so I was lucky.
For the MP miles I ran a loop on a flat section which is relatively sheltered when the wind is north-westerly. The run was very hard as I used the Wenty Method; the quicker you run, the sooner it's over! At a target 6:15 MP pace, the 8 were 6:14, 6:13, 6:11, 6:11, 6:10, 6:10, 6:08, 6:03.
I now feel as rough as a badger's bum - exhausted, dehydrated and with a cold coming on. And I'm working nights tonight.
Skanky Hansons 14mi w/ 10mi Progression (10secs/mi from 7:25 to 5:55) today. It was interesting - like being put in a vise and having it cranked tighter every mile - quite similar to the last bit of a marathon.
I was early for each mile, but by no more that 4secs until the last one, which ran in 5:45. Filth!
You're welcome Scott. I'll run the progression on the flat, to enable accurate pacing. I'm almost looking forward to having a go at it. After four back-to-back cycles of P&D, it's nice to try some different workouts.