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@HatBeard
will run 4 miles tomorrow to loosen the legs and see how they get on with running but my legs are back to normal as of yesterday evening pretty much.
sunday I plan on doing 10-13 miles easy pace. next week I'll do a run on tuesday and one on thursday but that's it i think.
post london i'll have 4 weeks to copenhagen so I'll be recovering as much as possible so i can do a longish run on the following sunday, then I'll try to do two full weeks of training at about 40 miles per week and then taper for the final week.
thanks to a post on facebook, I saw there were 100 spaces left in berlin marathon in september if you paid a 60euro donation to charity on top of the entry fee so guess who's now running berlin in september :D the website has it at 23 weeks away so if i take a week off after copenhagen I can pretty much start my training plan again from week 2/3 with 3:30 in mind and run it on one of the fastest courses in the world.