Columba - Good to see that your personal schedule is benefitting your performance. Maybe I could do with something similar. Just at present the difficulty is just to get out there. I don't even wake up in the mornings the way I used to. I took some stuff up to the Post Office the day before yesterday it's about three-quarters of a mile. I walked up there as fast as i could and it took 12min. Coming back, having done about a quarter of the distance, I decided to run it, as I wasn't carrying anything. I got back in 9min. That's the only "run" I've done for weeks.
Columba - Thanks for liking the picture and sorry if that sounds like Facebook, nothing could be further from my mind! I doubt if the experts in these matters would count what I used to do as running and as far as I remember all those I did this year were rum/walk anyway.
I keep hitting 'm' for 'n' and this one seems appropriate so I'm leaving it.