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Nell - good easy run there. Sounds like you know what you need to do when it starts flaring up again

rachel - be very afraid I may have to find a 10k after Chester so I can smash your time !! How is your training going ?

Recovery run for me at lunch. However, due to a really crap morning at work I was well p1ssed off so it turned into a LT run. That's 2 LT runs in 2 days with today's having an extra mile bringing it up to 4 and my average pace was 30 seconds better than yesterday at 7:12. My HR was also better than last night, not bad considering how hot it was

I was due a recovery run at lunchtime but I had a sh1te morning at work and my project manager really p1ssed me off. As a result the recovery run turned into another LT/tempo run of 4 miles : 8:20, 7:22, 7:14 and 7:02 with a mile cool down. My average HR for the 4 miles was pretty much the saqme as last night's run despite running at least 30 seconds per mile quicker

Dont overdo it though ET, it's hot out there. And watch out for the dog muck down at Millhouses !

LT run for me last night. 8 miles with 3 @ LT of 7:34 (7:34, 7:40, 7:25). Better than last weeks effort and felt like I still had a bit left in the tank.

The plan was a recovery run this lunchtime. However, a sh1te morning at work (my project manager really p1ssed me off) the run turned into another LT/tempo. I ran 4 miles at 8:20, 7:22, 7:14 and 7:02 then a mile cool down. 

Nell - as you know, rollering and stretching is the order of the day. 

Ricky - its been a while since I was thwacking and thumping. Yes, I'm getting somewhere near my Feb/March form and its a lot quicker than I was expecting. Elsewhere other people have said I should follow the plan but I'm thinking I might add a couple on and try and get a bit ahead of the game. Cheers for the advice. Have you settled on your strategy for Wednesday now ?