My training came to a sudden halt a couple of weeks ago, when I went on a 19K run with a sore throat. I had decided to run at a slow pace, and everything went fairly well, but afterwards my body declared that it had had enough, and I ended up in bed for a few days. And there was no running for about 9 days.
I got going again last week, with a good 8K evening run, and a planned 8K interval that just didn't work out - I guess the area I had picked had too much of an ascent. Things picked up yesterday with a 17K where I focused on keeping my heart rate down, and managed to run most of my 5K ascent. I was pleased with my pace, and for once haven't had achy legs afterwards, so I'm starting to feel optimistic that I'll manage to improve my time. Especially considering that the HM is mostly flat, and I've been practicing on routes that include quite a few hills. I'm not the fastest runner, and am hoping to manage well within 2:30 this year.