TE (maybe I should be calling you hillstrider?) - I rather think that entries for next year's London marathon opened almost as soon as this year's had been run.
My club doesn't usually have different groups running, - not enough of us. When we're running in town they cope with the "different speeds" problem by providing shortcuts for slower runners, and/or by having the fastest runners go 3 times round a block, slower ones twice, and slowest once (plus turn-back-and-run-the-other-way-until-you-meet-the-rest-of-the-group). I haven't been out with the club for quite a while, as the schedule I've been following doesn't fit well with what they are currently doing. I'll get back to them after the race in September.
Red - don't despair. You've had patches like this before, and then good patches. (But it must be annoying not being able to predict it).
Changing the bulb for the brake light didn't require any tools, just fingers.
Poor Nemo - three of you to hold him, - I imagine at least one has to more-or-less lie on top of him! Those big pointy ears are probably very sensitive, like eyes and teeth for people.
TE - would small water-bottles (filled with water, of course) do as dumbells?
WtnMel - well done on increased distance, AND increased speed!
Did another of those interval sessions today, 4 x (8 mins at "threshold", 90 seconds jog recovery), and was very chuffed to find I had done them considerably faster than last time; 3 of them in the 10-11mm range, only one over 11 mm.
Also chuffed to have changed a bulb in my car (brake light). Usually I get someone in a garage to do anything that needs doing, but I thought "It's only a bulb, how hard can it be?" The only thing that was difficult was finding out how to get at it in the first place. I shall know, next time.
I also have been out all day, - an interval session in the morning, then in the afternoon I took a friend, plus a young Polish man who has been staying with him, out to Elan Valley. My friend doesn't have a car, and when I realised that Young Pole was going back to Poland without having seen the complex of reservoirs and dams at Elan, I thought "this won't do!" so took them both out there. It was really lovely, - sun shone, heather in bloom all over the hillsides and wafting subtle honey-scent around us.
Mick - interesting observation, about the weight loss. Maybe you lost it off your muscles, where you really need it.
Ceal - yesterday's swim was not a particularly good one, - too many people in the pool, we had to dodge round one another.
But I am rather pleased with today's intervals. Once again it was 4 x (8 mins threshold, 90 secs jog recovery). The distance (of the 8 minutes bits) was between 0.71 and 0.74 of a mile, and the speeds (in minute miling) were 10:55, 10:55, 11:15, 10:49 - considerably faster than last time. I was running through a heavy shower on the third one, which may or may not account for its being a bit slower, - I was running with my head down, to keep the worst of the raindrops off my glasses, which may have affected speed.
Red - yes, I am following a schedule which specifies time rather than distance, but also advises what HR to aim for. The 1 hour 40 was suppsed to be at 60 - 70% MHR, the final 20 minutes at 80 - 85%. But it's all a bit hit-and-miss, partly because of all the undulations which affect the HR, and partly because I suspect I may not have an accurate measure of MHR. Glad you enjoyed the recovery run.