Really pleased how this went. The pace was totally comfortable. Whenever I felt like moving ahead I just eased up and stayed with the group. Even at the end I enjoyed watching everyone around me put a burst in but I stayed at my pace. A solid training run. It was a horrible day, cold and wet with a biting wind. My hips and hip flexors were still tired and sore from the marathon two weeks earlier and I had an uncomfortable feeling in my chest all the time, probably from tension and anxiety. I think I got this run just right and it will benefit me in the next months. I got quite a shock when I saw the new plan you’ve given me. Those Sunday runs looked really long. Now I’ve come to terms with it I know it is essential if I’m going to make good progress. I have to put those miles in to improve. Eighteen – twenty four months from now I’ll go back to ninety minute easy Sunday runs but this year I will work hard. I’m not aiming for quick gains, just gradual improvement culminating in the Valencia marathon on December 6. Thanks Simon.