The plan was a shortened Burley Lollipop which I would describe as a lollipop stick but Nige was running too fast for me argue. So steady out to the meaured mile then a mile effort, and easy mile then back along measured mile. I was thinking about my up coming 10K in Keighley on Sunday and wondering how to take it so the effort at pace - to be honest faster than i've run in ages at 6:30 per mile for the efforts - so I think I'll go for 4:20 for first 5K and see if I can pick a few off after that, or if not just hang on in there.
Tonight then 8miles in 67 minutes with efforts, pauses and passive loitering style regrouping.
I'll be interested to see what happens on Sunday - I've put in a fairly decent month since restarting and am feeling loads better on my feet - but in reality I have to accept that at best this is a marker.
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