Jogging warm up/down (indoor track) 8:15  1.6 km (5:09 / km)
Felt jaded this am but decided to go to the group marathon prep session at LT MG, led by my trainer Ewan. Legs felt OK.
Stretching 5:00 
legs with roller
Strength (circuit) 50:00 
Abs to warm up, then lunges, slams and 4x10sets of plyos (box jumps, step ups with drive etc), finishing with some arms and closed grip pullups to fatigue (did 22).
Running intervals (treadmill and track) 17:40  3.5 km (5:03 / km)
Strides, speed and hills group session. 1k of alternating strides (mile pace), then jog the bends, the 1 min, 2min, 3 min increasing intensity intervals (6:40 pace) with jog recovery, then 3x 90 sec hills - 8% at 9 min/mile (aka 6 min mile effort) all with 90 sec jog recovery between. Felt good.
Generally feel like I am finding my running legs again and foot, whilst occasionally "tweaky" in the arch, is not holding me back. Have to plan some TTs soon (ie 600m, 1200m, 3k)
Motivational reading arrived in my mail box! Located a copy of "the perfect distance" about the Coe -Ovett rivalry ($2 for the book and 3.99 for shipping from UK- I guess I should thank Amazon for something).
Walking 27:00  2.4 km (11:15 / km)
Post rain outing.