I do Parkrun followed by a long run on Sunday but I only do Parkrun once a month or so. But on non-Parkrun weeks I would still run on a Saturday. Could be an easy run or could be something like a tempo run depending what else I've done that week. But I'm not too pront to injury. Bu the way, even just focuing on 10k's I would go up to at least 10 miles for my long run. Lots of benefits. And then not too much of a stretch if you find a nice half you want to do.
Also, on days where you do long run after a race I would focus on making it really slow and comfortable pace so you don't further stress your body.
Back from the very rainy National Relays. That was very humbling after last weeks third! We did ok considering, 57th out of 65 (plus a few teams that didn't have a full team). Beat both our local rivals. On the face of it could do better but the standard was unbelievable. Mo Farah was registered for his club for the man's race but don't think he was there! The fastest girl ran the course in 13 minutes something . I ran it in 19.01, second fastest in our team of four. Was a very random distance of 4.35 kilometres. I was the first leg and they went off like frigging rockets. Never have I seen so many sharp elbows on a start line! (And that's coming from me!) Course was really quite undulating as well and I was very relieved to see the finish.
The foot held up ok, put Ibuprofen gel on it. Hurts a bit now though.
Skinny - unless MrD has set up hidden cameras (in which case there will be Strong Words) there will be no submissions of any climactic pictures from the McF/MrD household.
My profile pic was taken on a nice run around Curbar Edge in the Peaks. Also nice runs up to and around Linacre Woods where the reservoirs are via Holmebrook Valley park also, close to Chesterfield itself. And you can run out along the canal if you need a bit of flat.