Yeah, I've omitted that, I can do sub 5 mins/k relatively comfortably for 10-15km, lets say 4:55 in race condition, but would love to get to do a half marathon in sub 1:40, but that is easier said than done. I've also got my training set on doing more speed work, and then try and do at least 1 kind set of strength training after a run, and possibly do some stretching at night when the kids are in bed, not the best, but the only way to get a good stretch in on a regular basis. I guess something is better than nothing at all.
