Keith - I still think you'd be better off trying to run more often than running fast. You would need to run slow most of the time. Consistency and frequency over speed work for me. Esp if you have injury history.
Al-p - thats not my swimming lido, thats the lido they are always fighting to open or close down again. I havnt made one of those local 5ks for a few years now. I must try to pin a few numbers on later this yr at the likes of lordshill etc
Lev - Its the mental burning of matches I worry about with you. Although due to me 88m in july and 66 (so far in aug) im trying to take the not commenting on folks training approach as I dont think I qualify at the mo. I lifted that to try to help keith but he seems set upon an approach so fair play to him. That sais I like some of the big BAC style midweeks runs being done. When I up my running a bit I'll be back in uour ear (and CWs too no doubt), but thats not planned to happen until march 1st at the earliest. So crack on - carefully.