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@Dammit
I went for a quick (for a given value of...) 5K tonight after I got home.
Remarkable for nothing other than a) I quite enjoyed it, and b) with half a mile to go (yes I mix my units freely) until the end of my 5K I first lengthened my stride, then sped up, accelerating smoothly from 8 minute miles to 7 minute miles.
Felt really good.
Gym tomorrow, then run Wednesday- cannot decide between a fast 5K (today was 25 mins or "slow" as it is known) or a moderate pace 10K.