Shed boy, good luck on that scan, and thanks for your input on my (loose) plan. I'm running tonight then having a break 'till next Wednesday.(friends 50th long weekend party in Peak district) I'm thinking of doing 3 hard weeks and one easy one this time round and see how that works for a while at least?
Howard, good running. I find slow pace on long runs is the way to go. Much less likely to get injured, quicker recovery and a great way of building up stamina at your own pace. I think any speed will come if and when your body is conditioned for long miles.
My commute does involve 3 average size hills and is from countryside to town, so is fairly hard but not compared to running, as I don't go mad up the hills, so It's a sort of a rest? I think it will be sensible to drop one of the cycling days when Sunday runs get past the current 14 miles. That way I'll be down to a total of 3 days running and two 12 mile cycle commutes a week plus one night badminton. I'm trying to lose a bit more weight as well so calorie burning is important. Was 13.5 stone last year, dropped to 11.13 now, since giving up bread but hoping to get down to 11.7 for marathon.
Susan. Good wishes for today x
Ikle, Silverstone is fairly local to me, it's a bit boring but good for PB I guess?
Fido, Multiterrain 10k's are pretty tough I would think. I do a 3 counties 5 mile x-country now and again and it's so bloody hard, mainly because everyone shoots away far to fast and you get dragged along for a while until you realise you can hardly breath that alone run!
Fit Cat. I might try backing off a bit, but I find cycling the Monday after a long Sunday run is a great way of loosening tight muscles, though badminton Monday nights is a bit of a killer, and I must admit my club run pace has taken a bit of dive. Very tired after a few miles compared with a few weeks back. Good luck with the 10k.