Stuart - still a very good run, don't give up on sub 4 as it's well within your grasp.
Tek - sounds like it wasn't your day for the half but still a time many people would be over the moon with.
Nurse - interesting comment about fading in the later miles. I was talking to a chap at parkrun a couple of weeks back who did his first sub-3 this year. He said he always faded but this year he maintained pace to the end. The difference in his training he thought was more MP miles on tired legs and in particular progressing to a 24 miler with 20 miles of alternating 1km @ MP and 0.6km easy. Bloody tough workout but then i guess that's why it works ....
Hmm. I'm not convinced 2 pain free days counts as 'oh good, off out for a run again', but take it easy if you do it!
Not a pedant, mace? Are you sure you are in the right thread? Actually though weight fluctuations within about a 5lb range are pretty normal, aren't they? Otherwise I will have to confess that I am not actually exactly 8st 4 at all times. Nice session too though 'enjoyable' sounds all wrong for 400s in the dark.
Somehow missed Bob's niggle in all the excitement - take it easy!
I did my last light HM session today: 3x 1 mile @ HMPish off 90 secs. Obviously feeling a bit easy after doing all those 10k pace reps recently, but my main concerns for Sunday are (a) my endurance levels and (b) the weather.
5lbs i'd say is ok but my target race weight is 11st and i've been at the dizzy heights of 12-9 this year ( and not that long ago) I hope to settle around 11-7 over the next couple of months.
I wouldn't have thought you have much cause for concern about your endurance over a half considering you are an endurance beast * over a full ?
* i was trying to think of a suitable animal as i know you like that, but my mind isn't working today so settled for 'beast'. I'm sure you aren't an actual beast though
muddy - thanks for the report and congrats again that's a pretty rapid start and there appears to be something wrong with your HR showing a max of 99 bpm ? Shame you couldn't get some useful HR data I've had to contact Garmin as my new HRM-RUN strap has started to play up the last few weeks. Good news is they're sending a replacement FOC