Middle son very kindly took his nephew (I am in charge of grandsprocket until Sunday bedtime) to Soft Play this morning so that I could get my run in. As a result my speed is totally back to normal so - warm up and cool down included - I didn't manage a whole 5k 
On the plus side, the dogs enjoyed it and I ran the whole half hour and didn't get a stitch 
Back to 30 minutes
Pot belly potato to a hot potato
Back to the canal towpath 
Back to it :-).
