Printemps at last

[Sweder]

Yes!!! A Bit of Brendan-bashing . . . Foster-flogging!!! Always welcomed in Swederville, SW. The pompous Ass rashly insisted that Paula Radcliffe was 'making ground' in Athens when she was palpably struggling mere moments before she pulled out. He has no clue how to call a race without resorting to uncontrolled verbal bollocks (much to the obvious chagrin of the excellent Steve Cram). Sorry - it was a rant, and it had to come out.

As for your 10K time, good on you for lining up after a pretty miserable time of it. There's no doubt the lurghie took its toll. Andy's right - worry about improvements when you're fully recovered (both from the run and the bug).

If you want to speed up generally then interval training seems to be the way forward. Either track work (not for me!) or fartlek (that's more like it!) with periods of 'flat out' sprinting followed by recovery running will add pace to your overall performance. It's hard work but another benefit is you end up running on tired legs sooner in your session. Sam Lambourne (aka Yoda) swears by this - training yourself to run on knackered pins. He reckons its the secret to getting through the inevitable tough sections of longer races.

'Run on tired legs and get through tougher races you will'
[SIZE="1"]To be read in a poor attempt at a Fozzie Bear voice[/SIZE]