Teenbeanz reckons I need to do 'speedwork'. Today he had a session at the track, so I decided I'd go and do some reps on the field.
I tried to remember what we had been told about threshold sessions at TrailPlus all that time ago (can't find my notes, surprise, surprise).
Decided it was all about pushing harder then recovering - so I set up my Garmin to do some reps of hard running with recoveries in between.
Just 1 minute reps to start with and I did 5.
Overall 3.5 miles done and I certainly felt I had worked. Will need to do it again for the next few weeks and see whether I get some improvement.