I've ticked along but suddenly last week or so things have really turned round. Noticably my resting heart rate is down over 10% since Monday. 3 miles at short tempo last night came out 6.18mm for 168hr. Identical run 10 days ago came out 6.23 for 175.
6.17.6, 6.18.9 and 6.17.5. My watch gives that as 6.18. Theres always a worry that im doung these too hard but even disregarding hr I needed a moment or two to walk at the end before jogging home. I didn't feel afterwards or today like I'd run a flat out 5k for example.
Good work on long run. I was also up at a time beginning with 5 with the kids. Fortunately I have a day off today.