Ali - the 5k improvement indicates you do have a bit more speed in the legs compared to pre-Ness .... comes down endurance and that last 6 miles I guess. Similar to Nell I would target 3:55 - if ur feeling relatively strong at 20 mls then bring it home, if the wheels start to come off a bit hopefully you can hang on and nail a 4hr finish
Nell - you're flying/looking very strong for Edinburgh - looking forward to reading the PB report already!
Got a 13 miler in @ 9mml pace on Sun morning. Training in earnest for Berlin starts next week - fitting it all in will be a challenge as we recently bought a new (old) house which we are renovating & hoping that it will be habitable and ready to move in to by the end of June! Every evening of late I seem to have a meeting with a builder, plumber, spark etc which is impacting running time grrrr!
Sean - fantastic running & congrats on the PB! Couldn't understand why I couldn't see your posts and discovered in my settings that I am ignoring you?! Note to self - 'must pin protect I-pad from the kids'
Carl - with Nell on the long runs... running with company makes the time fly by.
Nell - hope you are enjoying the R&R (and beer) in Frankfurt. I have been running usually 11 - 14 miles every Sun morning for the past few months so 16 is a bit of a step up but not overly I think.
Carter - some great hill running there ... Will stand to you for sure. The Giro D'Italia was only about 10 miles from me but between work, running & golf I didn't find the time to get see any of the action. Did see one of the teams out on a training/shake down ride last Thursday morning though.