Notes
I called this run a 'TEMPO' run. It was actually a handicap run with the Club but I treated it as a tempo in terms of my training. I did a warm up of 4.5 miles prior to that and run with the group of similar ability runners twice around the loop which is exactly a measured 5K course. For the first time in ages I felt my legs very strong all along and became stronger and stronger in the end. The temperature was deadly -10 and maybe more with the wind on my face. I was wearing 4 layers of body warmers + two pair of gloves and it still took me 3 good miles prior to feeling my fingertips. It was brutal but worthed every second.
I still have probs with lower tummy though which is worrying me. It is not muscle probs but something more sinister. I hope that this time things will go right. I am a bit apprehensive after all that has happened over the last year. I must remain positive now.