Back to it today with my 8km easy, well as i have not run since Sunday and my legs were fresh i did one of those "quicker than i should have" runs. But i did feel good, 15 to 20second per KM too fast though.
The offer remains if you do the Manchester Marathon and if you are around at weekends for the LSR let me know sometime.
I picked up that I really need to be doing these 4 runs a week again and need to get the weekly mileage and/or daily mileage up quicker than we are at the moment. With 4 runs that i expect will happen. I am thinking of the recovery run for the Monday which you have suggested, I have a 5km route i can do. Then maybe some swimming on the Thursday during my lunchtime.
So Friday will be the 8km easy run and Sunday my 20km LSR.