Decided with the marathon on the weekend it was time to reduce the distance but increase the pace - push the intensity of the run.
So it was my usual 14.5k run but pushed hard. I have run the often but not fully fit for months. I think the last time this was run when I was fully fit was on 7 May when I ran 71.18 @ 4.54. Soon after that I had the hammy issues.
Today a nice firm 72.08 @ 4.59. Things are coming along fitness wise very well. I might on Sunday get close to 3.35 if I am lucky.
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