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You can't beat 32 laps of a track on a Tuesday evening.. We'll see how tonight's run home goes.
Re. Longer runs I'm similar to @PhilPub. In training I tend to do them on coffee only. I did some long run training for London last year when I took on gel at 1hr15 and 1hr50, which is when I used them in the marathon. There was no particular reason for those time splits though.
juanito
Nice one. There is a certain joie de vivre about the midsole.
I spent the evening running round in (many, many) circles behind @juanito, but with additional rest breaks to see how the foot's doing. Achilles still a little tender but a lot better than it has been.