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@HatBeard
After my efforts on saturday I had a slight twinge in my right knee. mostly just an ache when I'd been laying bed overnight with my leg bent so have taken a couple of days off. will be doing an easy 3 miles to see how it feels this evening.
I think pounding down the big hill in greenwich park running almost flat out twice (then running down it again after the race) was just a bit too much for it just yet.
as such have binned off the idea of doing 13 miles on sunday this week and will stick to nice easy runs until my next race on the 15th dec. by which time I'll be into my marathon training so I'll be spending the next 4 weeks after that building up my weekly base mileage to the mid 20's before I start on the speedwork, tempo and proper long runs.