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@HatBeard
in other news, ran Paris Half on sunday, still wasn't better and was chowing down cough pastilles like a Beverly hills housewife pops Vicodin . was noticeable about 20 secs a mile slower than in brighton at the start and then the sun came out and the temp ramped up massively so by mile 9 I started to fade and the pace gradually dropped off slowly all the way to the finish, had nothing in the legs even for the downhill to the finish. definitely not running on top form.
ended up with a 1:45:48 so almost 7.5 minutes slower than before I got sick but it's still my second fastest half so can't grumble.
marathon training starts again tonight, got some major DOMS in the legs but a run should hopefully shake them loose a little. less than 5 weeks to Paris full (and 2.5 weeks to berlin half)