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slowkoala - once I'd started running at a slower pace I didn't reintroduce any speed work. But I did keep up the hill work - although 'running up' I would try to stay strong and steady rather than trying to power up as fast as possible. 'Running down' you can go fast to give your legs a quick turnover and gravity means your HR doesn't rise. I never set out to run pbs - just to run the best I could on the day. One of the experienced (ie older) members of the 100MC (DK - Shades knows him) has very quick age group times. He says he just runs how he feels and often doesn't even wear a watch