Since the New Year I've returned to a road run loop though Dore village that I first did in the winter of 2013. In the start of 2014 I achieved some good times, including my PB but during the summer I had to cut back, due to a minor running-induced injury, and this 'tempo' session went. I tried the route again in the autumn of 2016 and managed quite a good pace but then lost the pace.
Over the last 6 weeks or so I've put some effort in, partly with the physio's permission that if the week's total is low, there can be more speed. I've regained some of my previous pace and the trend is good. If I can lose a minute I can achieve a sub 5:00min/km pace which would be nice, and something I've not managed in 3 years.