3 1/3rd miles last night at 145bpm, with sections of hills and better than 10 minute miling so my base cardio fitness is obviously improving a lot. Left leg/foot were a little bit more of a problem during the run but no sign of any real problems today. I find my legs get a bit tired by 2.5 miles which is a bit pathetic, but that's because of the long lay off, they'll strengthen up. My physio thinks two hard 5ks in 4 days is a bit much, so I'll take it a bit easier on Saturday so I can run harder at the race Tues eve.
I think the mara training will help - it's all about endurance and toughness to stretch those times out to longer races eh. I'm still mostly HADDing, however, due to a technical hitch at our recent parkrun, my wife now has a parkrun PB faster than mine, and this cannot be allowed to stand!