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Echo the above statement. My marathon training took my 5k PB from 20:54 to 20:20 in three weeks.

You'll now have a fantastic stamina base ready to be built on with speed sessions. Keep the LSRs up to a degree to keep that level and add in your tempo/interval sessions. It'll soon come down.

I had a problem with my ITB last January. It was at the outside of my knees. I used a stretch from Running Well and that cleared it up a treat. Use that now pre-runs and I've *touches wood* not had a problem since.

What: 22-mins gentle treadmill session.

Why: Just warming my legs back up after post-marathon rest period.

Lyrics: Unfortunately yes. Song was once played eight times in a three hour pub shift I worked. Fun!

I'd agree with AG about the long run. Took my PB from 20:52 to 20:20 in the space of five weeks during recent marathon training and I predominantly attribute it to the much longer runs that I had been doing in preparation. I'd also suggest adding some interval and tempo running to your schedule - perhaps replace one of your HIIT sessions on the bike with alternating weeks of a tempo session and an interval session.

Times are here: http://www.tdl.ltd.uk/race-results.php?event=1268&page=1

I was buzzing as we started into Sefton Park, hitting 20-miles in around 2h50, and had to leave my running partner so I could press on as he was slowing somewhat. Ended up doing the last 6.2-miles in about 49-minutes to finish in 03:38:18, which I was absolutely overjoyed with.

Really loved some sections of the course - the tunnel was an interesting new environment for me and the drums at the exit were epic, crowd support at the finish was phenomenal and the little square, just before the tunnel entrance, was wonderful after the tedium of the industrial estate/docks.

Ran it! Lived it! Loved it!