Wardi -- oh I am dedicated, but don't want to come across as holier than thou.
8:17/M was pretty much my return pace last night (again without any real grief). Let me tell you, at the sharp end of a week that started at 10:30/M, it felt like a pretty good tempo... all depends what you're used to
ON7 -- heel on a couple of paperbacks, dip on that leg 20-30 times, then the other side. Sorted me out when I had similar knee problems. That's why Gideon's leave handy bibles in hotel rooms
Tmoth -- ah I missed your shooting stars mention previously; my daughter saw one coming back from a meal out on Sat, then I saw 2 more in the garden once we figured out it was the geminids. Proper city-visible streaks too, not those feeble hairlines you get normally visible only out in the wilds.
I ran 4.5M or so to work at a positively reckless 8:40/M this morning and was only just aware of my niggle, so maybe it's getting better. Tomorrow is a bike day anyway (last day in this office, so I'll have lots of clobber to haul home).
Nice result there Jools! Interesting what you say about getting light-headed in the cool-down; I've encountered that topping up after races (including county XC champs), and suspect that it is indeed a good simulation of a longer run, glycogen-wise.
Toro -- get well soon. Glad you survived the 10k!
ThirskR -- fantastic party endurance, enjoyed the parkrun account.
TR -- pun-tastic
Padams -- sorry about the dog.
Another 4.5M jog at 10 m/M to get to work this morning; again my back was stiff, so I didn't want to ride. Again seemed to get away without aggravating the top of my thigh, though I was vaguely aware of it for some of the time. I was glad to have one more run commute along the river in the early winter sunshine; after the hols my company will have relocated and my commute will be the fast but boring busway path instead of the towpath.
Jools -- "maybe it's a back, psoas or hip flexor issue?" -- ahh, I think you're onto something there for my additional right-thigh problem. TBH I didn't understand how the lower back and upper thigh were connected until last night -- maybe that's why someone was shouting "psoas" at me at the club party, but I couldn't hear them over the music... anyway, my lower back was very stiff after an extended ride on Thurs pm, but scrunching over to stretch it something went "pop" and it was miraculously cured. But the next day the hip flexing on the right was suddenly lame, so maybe I overextended something a tad. Sorry, all very tedious, but I'm learning still. Anyway, that new problem seems to have faded away again already.
Thought about biking today but it was a bit icy. Instead I figured that I had lower and upper pace bounds (running at 7 m/M causes problem; walking at 20 m/M doesn't), so I tried an ultraslow jog to split the difference (binary chop in computing terms). Sorry TR but ended up doing 10M, but at about 10:25/M (well wrapped up), and felt good for it. Helped loosen my back too (a bit stiff again beforehand). Aware still sometimes of something not quite right, but really not bad, so hopefully it did more good than harm.
Welcome JCT1, you're in the enviable position of having about 20 years running ahead of you with a fantastic basis already! Plenty of really long weekend long runs to extend your fat-burning endurance are probably the answer marathon-wise. Will you get a place in VLM again this time round?
Bah -- so my left leg upper thigh thing is unchanged really, still asymptomatic no matter what I do to it until I actually run, after which it kind of goes cranky/fatigued after a mile or two. I did do 3M yesterday by experimentally stopping to stretch that area and walk a bit now and then, but I don't think that was the answer really. But suddenly from yesterday -- and I can't explain this at all -- my RIGHT top-of-thigh leg-lifting muscle feels weak/sore just standing up when putting my socks on etc. Have had that kind of thing before, but not for ages. Can't think how I did it with no real running -- have been giving the cycling bit of extra welly, but I don't think that puts any particular strain on that muscle. Annoying. Rest today, anyway.