Very noble of you, Mr V - must be a real trial. And yes, this was just a 'very easy aerobic' run, rather than a specific recovery run. Those I keep to 4 miles or less, now doing them at 123 to 125 bpm - about 61-62% HRR - and had two of those in the previous 9 days. Since I started reintroducing some harder running however, I've also cut the intensity of my easy stuff and now do pretty much all of that at less than 70% HRR - last night's was just over 65% HRR average with the aim of getting the legs as fresh as I can for Sunday. Excellent session for you last night.
That sounds pretty hardcore, marrows! Eat well now.
Someone asked me if I'd lost weight earlier - must be getting down to a racing weight, will check this weekend.
Madbee - I wear running shorts with tracky bottoms over the top to fizz appointments, the latter being easier off than jeans.
Tommy - If you go to Rushcliffe for tomorrow's parkrun (which I guess you would with it being on your doorstep nowadays!), and give it plenty of beans, you'll get a right old boost to your runbritain ranking. Loads of the regulars are likely to be doing the 10k the following morning, but still turn up to parkrun and just jog round, so the RB algorithm assumes conditions must have been appalling and gives it an enormous SSS rating.
Good luck. First time sub-20 for you tomorrow I predict - no pressure.
Lit - The physio undid your bra for you?
Keep looking at the forecast, hoping for good news on the weather for Sunday. 'Only' 22mph to 25mph winds forecast now, compared to the 25mph to 28mph last time I looked...though when you look at the detail, it's still suggesting 'gales in places'. Harrumph.
Very easy 5 miler for me last night, mostly at recovery intensity which is starting to slip under 8:00/m pace for the first time. Still failed to get to bed before midnight. F off today.
EDIT: Copy/Paste failure - Good luck also to the Coventry massive and to Mace - is it the Thanet 20 you're doing?
I have considered asking my wife to nag me into going to bed earlier! One of my problems is that I'm a proper night owl. No matter how knackered I am during the day and early evening, I always begin to feel more lively after about 8.30pm, and am rarely tired when I actually go to bed. I'd sleep from 2am until 10am left to my own devices I think.
Guess you're right about it being routine. Thursday night's routine is always Question Time followed by This Week for me. Got to start somewhere...so will try to ensure the TV is off before the QT starts tonight, as once it's on, I always get drawn in!