I found the basic recipe on the BBC website to which I suppose you could add almost anything you would want.
Anyway that trial happened on Tuesday morning and later that same day I took part in race two of the Harrogate District Summer Race League - a fantastic series of six races between early May and late July. This race was in Thirsk over a course described as 'a little under 10k'. Last year I ran that in 37:28 but wasn't expecting to get too close to that time this year because of the morning's long run.
So my 37:01 came as a complete shock. I started conservatively and seemed to get progressively faster with each passing mile. Although in reality I guess that everyone else was slowing down at a far greater rate than me. Still, I've got to be happy with Tuesday's training: over 24 miles in the morning, 9.5 km (?) in 37 mins in the evening.
This morning I went for a run in the rain again and felt myself perversely enjoying it. Perhaps I'm getting used to it ... or perhaps it's a different type of rain.