the 10k i ran in 34.44 was treated as a hard run, i had to stop and stretch my hamstrings at about 7k for a good 20seconds (i had a hamstring injury in the summer and didn't want to cause it to flare up again), it was also one of the hottest days of the yeara dn on a hilly course, i mainly did it as it was put on by my old club, i know there are a lot of excuses but at the end of the day i know i can and hopefully will run quicker. Cheers