Spoons - I think the middle bit is always the hardest - the speed endurance stuff. It's the bit that goes away the quickest when you've been out of the game for a bit. So it will come back, just don't get too disheartened by your pace right now.
Minni - bugger about the calf, again...How does it feel this morning?
2old - enjoy the lakes! Glad you got to run, hopefully some more next week.
Chick - great going by Mr Chick . My OH keeps telling me about the 30 mile runs with full kit he had to do to get into the Royal Marines, so he thinks a marathon should be 'easy' . I just remind him that was over 30 years ago and I would wup his arse over any distance now
3.30OB - have you looked at the RW SmartCoach section (I don't think it's subscriber only). It seems to be more tailored in that you can set the number of times you're going to run each week and what race time you're aiming for. I've never used it but might be worth a go.
AA - things must be bad if you can't lift the wine bottle
Ant - well done on those tempo reps - sounds really hard!
I think there is logic in 2old trying to run for a little longer. Whenever I have achilles niggles my physio has always said that if the pain eases off after a few miles then I don't need to worry about it - the trick is knowing how long to run for before you make a decision to either stop of keep going. Make sure you do some self massge afterwards as well (dig deep!) - I find ibuprofen gel works well for that.
I only managed 8 of my 500m reps (@ 15kph) when I should have done 10...normally I start off a bit slower and increase each one, whereas this week I tried to do them all at 15. I felt sick even after the first one, and just couldn't face the last two. I'm going to go back to the progressive way next week!
Although ironic that you did post Jason seeing as the previous question was about Marathon of the North, which is on the list as being certified but everyone (apart from the winner) still ran a short race!
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. I just remind him that was over 30 years ago and I would wup his arse over any distance now 
