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well i forced myself to the track to do my first tempo run. Hoping perhaps Simon (as he seems to be the resident threshold training expert) can tell me if it was a worthwhile effort-

I did 1 mile slow warm up then strides and stretches. Then did 2 miles aiming for 6.30 pace, came in at 12.57 mins so 6.28, then 1 mile slow then another 2 miles that also came in at 12.57 so fairly even pacing. I took my race pace from last 2 10ks which was about 6.31 min/mile but to compensate for fact i was running on a perfectly flat track, instead of going a bit slower than race pace i aimed to roughly match it. The second tempo actually felt stronger than the first one.

4 days of leisure now!

Sounds like a no brainer to me as well. You normally have to also pay a uk athletics levy of about £10. I did a 10k recently and the saving £5 for being a club member so that alone was more than 10% back. I would join, its good to feel part of a 'team', which is why i particularly like the x country season. Also you meet many other like minded people to offer advise and running partners for that long run and it can also inspire you to other things. I never thought i would run beyond 10k before i joined up and a half sounded like madness. Now my preffered race is a hm.

Mine arent too bad and its made easier that my best mate is engaged to my sis in law so at worst we can hide away in a corner together!

On the club point, i think i pay about £48. That gives me access to 3 training sessions a week (and i can choose to go with the track guys, the faster road guys or the more leisurely rd guys), plus free use of the track any other time (otherwise £6 a pop) plus i probably make my £48 back in the discount i get in race entries, and it opens up races that non club runners would not know about, in particular the x country season. There are guys that are members of my club that never train with the club and are left alone and just do it for the above benefits.

thanks, still pondering on the exact make up of my session and dont want to attack to the extent i dont go back, given i am doing it without the push of others!! Off to Poole, its my sister in laws 30th so an in laws family gathering

sounds like some good sessions going on there guys. I am going to try my first track session tonight. Not quite got an exact plan, will read through some earlier advice and put something together along lines of 2 miles at hm pace-1 mille recovery-2 miles hm pace. Legs are a bit heavy though as had club night intervals tuesday, then did a slow run yesterday with 20 mins hill repeats in middle. Ideally i would do a recovery run or rest tonight, however i am away first thing in the morning for a long weekend so not running again until Tuesday so will recover and adapt over 4 days of rest.