Those long runs definately help with speed over the shorter distances! I was itching to get out running from about lunch time on Monday but wanted to recover properly and not do too much too soon. Tuesday morning was a different story though, I had to hold back over the first half of the run because my legs wanted to go so much faster. Still ran the route 30 secs faster than last week!
Caught the gadget bug… I had too buy a forerunner 201..only because I couldn’t afford, or justify, a new 205. :O( Now I have to wait the 28 days for shipping. Also bought a camelbak for those longer runs which hopefully I will be doing soon.