After my very long run I had a day off and then, on Friday I ran 6 miles fartlek - basically 7 mins hard and 5:15 easy, repeated, on a hilly route.
This morning was 5 miles tempo (6:30 per mile) on a flatish route but through a very large puddle (sorry ... flood) about 2 miles from home.
Tomorrow Keir is taking part in the 1 mile fun run held in conjunction with the Leeds half marathon. He's raising money for Bradford Royal Infirmary - the hospital which has treated his father (me ...) on numerous occasions over the years: testicular cancer, lung cancer, broken bones, and a rare and serious illness as a child - a recurrent papilloma on my larynx.
Also updated this page.