Shame you couldn't make it Susie - hopefully I will be able to go every 6 weeks(ish).
Time was just under (watch) 22:18 7:13 M/M so a tad better than I expected. In contrast 12 months ago I did a hilly 10K in 43 mins at 6:58 M/M with a much lower Heart Rate. So still a fair way to go before getting back into shape.
Jay - Your doing well - keep it nice and slow and build up slowly. Have they decided to give the Robin hood marathon another go?
Mel - Sorry to hear about your running club. Good luck with the walk. Yes we are all good I found it very difficult to find time to run in the early stages of the new year and got a bit frustrated with losing so much fitness, but have decided I'm in a good position to pick it up now, got a few nice routes still undecided about running clubs nearest one lots of hill running - next one still in range lots of intervals and tempo runs!!! decisions. My long run is about 9 miles
B&T - Seems like you have the last lot of paces I gave you, No probs going a bit faster. Is it an half your going for next?
Yvonne - May come in handy for stitch - have a go at breathing in on different foot strikes. i.e breath in on left footstrike next on right footstrike. I had it once in a 10K race tried this and seemed to solve it.