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Pi Man - thanks! Some good race times you got there - nice work. I was also thinking about doing some faster/shorter stuff over the summer but I have just got to get a sub-3 marathon out of my system so I'm going to give Chester a go instead.

BM - sorry, just read back and found your earlier post where you said that! If you've been regularly running 70+km then it sounds like you're in the right place to start the P&D 55-70mi schedule. Best of luck!

If all goes to plan, I will be starting the same P&D schedule the week before you, targetting Chester.

BM - If you have been consistently running 20+ miles at 4:29km (7:13mi) then you're probably in sub-3 shape! But yes, that is too fast for the P&D schedule. The LT and MP runs will help with maintaining race pace, long runs are all about building endurance and promoting fat burning.

I am hardly an expert after one marathon, but during my race, I never felt like I was close to running out of energy. I believe it was the long runs that gave me that essential endurance by adapting to burn a higher % of fat at a given pace.

BM - those paces look about right to me. Yes, GA should be slower than LR/MLR. GA should be 15-25% slower than MP.

First run for 7 days for me, still trying to rest the Achilles. It niggled at first but then settled. I think I may have a bursitis which is causing some of the pain.

Anyway, 10M bagged at 7:29 pace, mostly trail. Butterflies seen: Cabbage White, Brimstone, Red Admiral and Speckled Wood (I think).

The tentative plan is two runs next week, three the week after and so on (interspersed with cross training) until I'm back up to 5-6 runs a week.