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Speaking of inflicting pain...

Iv been working a day or two behind on my schedule to free my weekends that have been hectic. Tried to go out yesterday for a 15miler and a tummy ache forced me in  at 10miles. Felt alot better today so got myself out today and forced myself round 15miles in 2h20. Last 2 miles felt terrible, temperature outside didnt help i think. Need to start trying to get LSR back to a sunday.

MG thats a cracking pace over 20 miles, jealous.

Stuart cheers for that. I usually run that pace over 4 miles straight, Was trying to keep the recovery down to try and get back to what i was doing before. Im gonna try 1m warm up and 2x3 miles next week, ill keep the recovery longer then as you said. 

About to go for 4 miles easy before 15 miles tomorrow. Gonna pick a reasonably flat course for tomorrow. 

Some great running going on. Hope everyone is doing well.

Weather is excellent today so decided to go a dog run down the park. Felt fired up so decided to do 1mi warmup,  3x2miles at a tempo pace with 0.2 mile recovery jogs and a 1 mile warm down. First 2 miles tempo felt horrible. 2nd lot felt great and the last 2 were a struggle, dropped pace considerably but felt full out. Really feeling the benefit of these faster runs, being scared to introduce them after tendonitis i think has been a big mistake so going to focus on some quality sessions, maybe twice a week. 

Splits: 6.55,  6.58.  Rec3:00  7:04,  6:45,  Rec2:54   7:45,  7:27  and  1:43 for 0.25mi to finish. 

What a glorious day for it! Pity I didnt get out till 5.30 and it was dark by mile 5 lol. Hope everyones getting on ok. Didnt manage to get a LSR in on sunday due to work so had to get something in tonight. Longest run since my break, 13 miles, felt great until mile 10 then started to feel abit crap. Mile 7-10 was mostly uphills which I dont think helped. Nice bath and a big dinner and i feel great though. Legs feel abit tight but no pain still in my knee. 

Iv got inverness half in a few weeks im just gonna try and take at a tempo pace. Looking at my schedule, the breaks done me in with first marathon in 9 weeks. Will likely run that at a LSR pace.

13.2mi. 2:01:34.  Ave.pace: 9:13/mi

Splits:  9:19,  9:12,  9:11,  8:59,  9:16,  9:42,  9:31,  9:02,  9:13,  9:11,  9:40,  8:50,  8:54,  1:28.  Splits were ran at what felt like a very easy jog pace.