Chris, sound slike you are progressing well.
Re those 12 seconds, I was 12 seconds faster today than last week. If you asked me last week could I have run 12 seconds faster, the answer was no ,I was on the edge. However, it happened.
This week though there was a group of 4 of us going at c6mm pace and I ran with these guys. We dropped one just past half way (interestingly he also had a chester marathon top on) and it was down to 3 of us. We ran together or each had attempts to break away, but we always ended up together. The other two pulled away towards the end ,but they had done their job in pulling me around without losing focus. One of them is in the MV60-64 category and a serial sub 19 runner at Edinburgh.
The 11yo ish girl was back again this week along with what I presume was her brother. Both shot off and the girl tracked the female winner, but very quickly blew up this week as the winner was speedy low 18 type runner. The lad though was way ahead and only caught as we approached the loop near halfway. However, it was clear from his breathing that he needs to learn pacing, keen to see the results though and see how they did as with a bit of pacing advice there are a couple of good runners there.