Having been picked my training has carried on as usual. Three weeks notice is too short to make drastic changes to my training programme especially when coming back from a short break. So this is what I did in Week 2 of my Autumn Training:
11th Sept - 46 mins, 11kms. A nice run on the beach
12th - Killer intervals
Here I did a very tough, sharp session. I started by running hard on the flat for 1:15ish, then hit "the pyramid", an old coal bing which was 30s of very tough steep uphill. I've not felt as short of breath as i did at the top for a very long time! 
13th - 61 mins, 14.6km. Exploring new paths, this was a nice route (apart from running through tranent at the end)
14 th - Trotter training - Km's North Of Bog. Absolutely tipping it down with rain which made the training a bit of a washout, as it was more about staying on your feet than running fast. Still good though - changed to paarlauf so no one was standing around.
15 th Gullane to Tranent road run. Another point to point run, this time 64mins/15km (ish - not measured). Didn't feel great due to not drinking much all day, then running straight into the sun with no sunglasses! Still quicker than i expected (sure its taken 80 in the past)
16th - 30 min easy jog with Louise. A rest day for me.
17th - The Sunday Long Run - one of the most important runs of my training week, this was my first SLR for a couple of months. *Only* 26km in 109 mins, this will be built up to 32km+ and 150+
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