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mace hope you're winning the debate...

NN well done on the pilates and easy 6.5m

HM have you got your entry in for Purbrook yet

OH take a rest fella

Jason well done on the double windy recoveries (in both senses)

MG nice steady 6 miles last night in the rain

NP glad you're ok - nice double

Stewart nice going with the muddy 7.5m last night.

Fiona the drugs seem to be helping.  No more nosebleeds so far, although the stuff stings like hell for a while.  Breathing is a bit better too...well done on your 8.32 miles.

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My favourite day of the week. Sports massage, 90 minutes in the hot yoga room, then a little 5k bimble this afternoon.  HR still elevated but going the right way.

Stewart solid 10 miler yesterday, well done.

NN sorry my post last night was a bit too much "tough love".  Things will improve as the mileage creeps up again, and the improvements will arrive more quickly than last time as you didn't shred your base. Have faith.

Fiona well done on the baking and running.  Well done to sis too!

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A bit achy and stiff after last night, so today's MP run was a bit of a struggle.  1m w/up then 6.7m at what flattened out to be 80%max HR.  Only managed 8:19mm average - so probably 30 seconds slower than where I peaked in April - but I was worried it would be worse!

NN I hear you.  I'm in the same bin.  Stop focussing on where you were, and get back to piling on the easy miles. I didn't run a Spring mara either but my paces per Hr are crap still.  Easy. Easy. Easy. Hard.  Hadd rules. 

MG good stuff

Mace - get back to boozing and smoking and she'll quickly change her mind

OH nice piccies !!

Jason nice double yesterday. Fantastic speed session today, and a great day's total.

Stuart well done on the humid run yesterday - the pollen gets to me, too.  Nice set of 800s today.

MG I'd agree with IJ (and a few more on here) - LR's are supposed to be slow - say 10% to 20% back from MP...low intensity breeds the physiological changes needed in your slow twitch fibres.  You can add a MP finish (e.g. last 5 to 10m) later on in training.

IJ nice running with the intervals.

Fiona good JS run last night (old Vomit !)

Stewart well done on the 5.23m

NP glad to hear you're on the mend.  Well done on the 6m.

Steven M wish you well soon

HM good to get another race slotted in

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3m recovery this morning, then tonight 1m w/up and 8m with the club on a really hilly route.  12m for the day, all ok