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Good to hear you're all recovering well, or racing well again already! I usually take the following week off except a really easy run at the weekend, then maybe run 3-4 times the following week.
TR - forget about the course. You know what effort level you need to run at, the result will just be whatever it is. If you end up with 3:0x but run a strong even race, I know you'll be annoyed but you really shouldn't be!
JoeB - last Tuesday a guy at the club told me he was passed by someone wearing speedos and I told him I knew who that was! Unless there was another nutter in speedos running 2:40 pace which seems unlikely.
Unfortunately the lurgy lingered (for all 3 of us) for the whole BH weekend. Today was the first morning I didn't wake up drenched in sweat so I think I'm through the worst of it. So no training Fri-Mon except for a short easy run to a nearby forest to meet Mrs and mini-P for a dogwalk on Monday.
Just did 6M at lunchtime and felt pretty good (really wanted to release the handbrake but managed to restrain myself), but then I'm very well rested!
I don't remember anything not on tarmac at Abo, but it was a long time ago. I do remember the last bit through the town being a little bit annoying though.
Progressive run last night in the 35 minute window I had before nursery pick-up - 6:5x, 6:3x, 6:1x, 5:5x and 5:3x, then just under a mile cooldown. Hopefully will get out at lunchtime for a steady run.