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Well done Pi Man. It certainly sounds like a break from racing is a sound idea.

I'll second Padams' comment Marigold.

What pace/effort do you normally do your tempos at Dachs? If a sub-74 HM is your next target then I'd have thought about 5:38 pace would be spot on. Plus better to err on the side of a touch too slow than a touch too quick as marathoning is all about how efficiently you burn fat at target effort.

First fell run SL? I fancy giving one a try at some stage but I'd probably brick it on the descents. Are you going to take a trip to Maidenhead? Probably the quickest autumn HM in this neck of the woods I'd have thought.

coro - how's things with you? New job going ok?

12m tempo for me yesterday in a mildly progressive manner - 2m @ 80%, 8m @ 85%, 2m @ 90% (paces explained here if you're interested). The last 2m were @ 5:50m/m and a little easier than mara effort, so not too bad this far out.

Nice targets Padams. Best of luck!

lol OT. The likes of Padams would give you a better indication of what pace you should be doing your running at if you're combining it with IM training. I'm pure running, so, as I said, you may find what you're doing is right all things combined.......

Wardi - I'm a big believer in working above and below a target distance/pace/effort level to get the best benefits. E.g. I rarely run MP even though my training is all directed towards the marathon. During base I tend to work a bit slower than it for longer tempos, and then fartleks a bit quicker than it. During the specific phase I tend to narrow in on it a bit more, but still training primarily with those longer tempos and long reps around HM-ish (can be closer to MP if (i.e. when) tired). I would expect the same thing to work quite well for 10k. Obviously take into account 'horses for courses', 'experiment of one', etc.......

HR - I'm sure once you feel fresher it'll all be much more enjoyable.

OT - I'd have thought that's too quickly, but if you're IM training then maybe it's different, but 40-50m in that range does seem like a lot I think.

RS - sounds promising. Fingers crossed.

jonny - cheers. Back rather than hip. The extra mileage seems to be ridding the last few tight spots. Impressive HM improvement!

Blisters - sounds like you had a fun and plenty of room for improvement.

Clearly - I'm delighted to see continued improvement  You really deserve a long, long trouble free time just for your perseverance only!

Padams - good news on the house move. Don't worry. I'm watching carefully for any negative signs. Not sure when you're off, so best of luck for Sunday!

Al_P - nice long run and good news that the insert seems to have helped. That seems (from a non-professional, only over the net, from the info you've given ) to me like a better idea than the orthotics.

SL - Amsterdam (but I'm going to do Maidenhead HM and New Forest Mara - both September - as warm-ups). What races are you doing?

As it's Monday, that means it's long run day, so 24m easy today. I've got another 4 weeks of base after this one, before a week 'off' (we're on holiday so I'm only going to do 3 short runs across that week), and I'm hoping to have a few over distance runs in the next 4 all going well.

Sorry to hear about the injury Tom, but sounds like you're heading in the right direction by not continuing to train flat out. In addition to bazza's suggestion of using RICE, I would say to take the next however long it takes to recover to calmly plan out a training approach that will work with you rather than thrashing you. Don't rush it and it doesn't need to be some grand master plan. You simply need to start off by getting used to being able to spend time on feet for longer and longer and progress from there.

Cheers TR. Feeling strong is, indeed, the ideal thing at the moment. Speed is nothing as such to write home about yet, but I know that will improve dramatically during specific phase if I get this part right. Missed your 18m the other day btw. Nice one. And cool with your kids too. They're obviously very talented.

Congrats on the pb Pi Man. Well done.

OT - it sounds like you've just had a few hard days and are tired. Overtraining is completely different. A few very easy days and you'll be flying. Btw, if you're doing half of your training aiming at 85% of maxHR, that essentially means you're doing half of your training at pretty close to Mara effort, which is a lot......... How much mileage do you do altogether?

Well done on the 5k Wardi. Re: the 10k, are you doing any longer tempos? Maybe 8-10m @ around mara effort, or a bit less a bit quicker? I'm just eating my usual industrial quantities of food, but the mileage should see me start to come down towards race weight over the coming weeks without any other changes hopefully.

Cheers Andy D. Well done on the HM, even if it wasn't what you were looking for.