Wabo, Tempo, for me, and also our coach is your 10mile / 15k pace run for 40-60 minutes. So not as all out as your 10k race pace, ( in between 10k and half), maybe 15-30 seconds off per mile, and add more time on if you're tired or hills in your route.
It should feel tough and work the heart / lungs well. Should still be able to chat a bit early on.
I'd do 1 mile warm up, stretches, legs & hip swings then do 6-7miles. Good to add a Fast finish sometimes, last 0.5-1 mile.
Howard cold / throat doesn't sound good. Echinacea works for me, if I could spell it. That and garlic capsules.
Just coop. Not expecting you to do 45min 10k trail. Leave that to me this weekend. Did 45-46min at thunder run last year but maybe a little off that at moment.
Susan nice sensible running.
Wabo. Massage with elbow the day before a race.. Ouch.
I'm on my 4th pair of Kanadias (club weekly long run is mostly trail).. Cheap at 25-35 quid , can take a battering and work fine for trail and ultras. I've got other makes but resent paying 70-100+ for Salomons and others.
Related question Was trying to find a pair for mrs FRC but no 8.5s. One article said men's sizes are the same as women minus two. So a women's 8 is a male 6.
Any of the ladies on here tried this? Lot more selection and get some bargains then.
Ended up doing 11 miles trail Sunday but jeez.. It's hot out there. Lovely in forest shade, roasting in sun.
Monday after speccing a 1 mile trail loop for our running group.. Did I underestimate how tough it was. 4 x 1 mile trail at silly pace with earth, rocks, hills, 90 seconds recovery.. Hot too. Looked like we had been in the shower after.