pre-run blog, hoping to do 6 easy miles, fingers crossed, then its to my nasty physio for sports massage this afternoon! weather looking good, so might even fit in a small motorbike journey! 

Work has calmed down not too stressful now, and slept like a log so it must have been all that training making me tired, just hope I sleep again tonight...........  and I am counting the days .... days to what you may ask well September 20th is the Marathon in Berlin, so 

144 days to my next Marathon.... do i sound worried, well I am already!  

and counting the days do June 22nd again, this is when I should be in full swing of training and I go down to 3 day week working, so that should be less stressful

7 weeks and 3 days till I have 2 days off work a week, cant wait, I can then train more on these days and harder, with a nice nap in the middle of it all......

Happy days. 

Okay did 15 mins xtrainer, stretch

then 4 miles in the end on the treadmill, got fed up, hammy feels tight, i thought maybe not push it, so did warm down of 10 mins on xtrainer stretch and staight to my Physio app.  She hammered me, wow I am now officially KNACKERED, hahah.

Spoke to my coach been told off, what a surprise hes always telling me off, but I need it....  okay I went too fast on the treadmill yesterday too soon, so got to ease down, build up slowly, arrghh frustrating, but on the bright side, he said I must be still pretty fit to do 8.5 miles in 55 mins, so thats good news and it felt good when I did it.

The plan for the weekend is 6 miles sat and 6 miles Sunday, easy I say, well lets see!

okay 2 miles walk, didnt run today was going to but busy day!

again broken sleep so I am tired today only got 6 hours. 

Started with taking my motorbike to Blackpool, for its 1st service, and the only way I know to get their is motorway well, it was busy and I felt really vulnerable with all the cars about but I was okay I held my own.... so just over an hour to get their wasnt bad as it can take 1hr20 mins.   but I can nip through traffic and stuff, the bike is so physical when your doing 70mph on the motorway its really tireing.

 We dropped the bike off and going to pick it up next week as we dont have time to wait for 2 hours whilst they do the service!

Got home and the usual chores and the day just went, I was tired my legs felt tired so did a walk.  Then off to a bbq, friends have like 4 acres of garden, and 2 huge bouncy castles, one was a 30ft slide, which I now have burns on my arms from hahahah funny last night but not today OUUUCHHH!!

6 easy miles yay! real easy, took my husky along Simba, he pulls for the 1st mile then he trots by myside as long as I stay at 8min mile pace, if I go faster hes not impressed as he isnt very fit anymore!   Although If I let him off his lead he would run round like mad.

46 mins 6 miles, mainly off road and woodland trails then I have to return down a coast road and by-pass but thats ok as it was windy (lovely).

 still not much sleep 

7 miles, 53 mins.

 Again not much sleep, so its the nitol tonight I am afraid as I really just need to sleep.

Did my other route for a change, ( fishermans path, left through sanddunes, to car park, then again woodlands paths to other car park, up road, then bushbys/ravenmeols/Liverpool rd/church rd then home).

so took it easy first 3 miles, then last 4 miles, marathon pace! sometimes slightly faster.......

Good Day, today, my son did a 3k race, and got a pb by 4 mins, from last year, so hes made up.  then Watched my brother do a 15k race which I usually do, but havent done for 2 years I always seem to be recovering or  injured!  

Okay, I still didnt sleep! well  rubbish weather cold and wet but thats the uk for you, how miserable.

xtrainer 15 mins level 6.

run route, linked two different runs in; hoggs,path barracks, end turn right to other path along barracks, over h/town sand dunes, to iron men, then through blundellsands, but cut through on the path to go straight through to Little crosby, then again straight through wrights path inbetween fields, to ince blundell, onto by-pass and back. 9.5 miles in total took me 1h 16 mins, the weather seemed to effect me every way I went the wind was either in my face or in my face arrgghhh, a tough run, the longest yes in my build back to fitness and I think the hard run I did yesterday because I was frustrated has effected me I feel tired.

didnt have time for xtrainer to warm down, I had to get to school, I help run a running club for the kids at school which is an after school club.   I left my garmin running for when we ran around the field, and played games, did a total of 1 mile! 

Im feeling slightly fed up today, not a good day for me!  but at least i have been able to run. 

Okay 4 hours of broken sleep is crap, I tell you I am just you got it Knackered today! fed up and Im not hungry which is totally not me, normally I could eat for Britain and If I didnt run Id be 18 stone at least!

Decided today too, I need to lose about 7lbs at least for Berlin marathon, need to get back down to reasonable race weight, gonna weigh in on Friday might publish it, if its not too bad, then again I had McDonalds on Saturday which I never eat in that place what was I thinking?? 

 Actually got up early enough to do the vibrogym this morning, so that was 

Press up's OOHHH, bridge one legged did both legs, crunches, side plank, step ups, squats and stretch massage to finnish.   

Rain Rain and more Rain, I might be a wimp today and stay on the treadmill, with me runner geek pulled up socks, got to do 6 easy miles, maybe I will hit the woods instead..

Spoke to my Coach Reg this morning, hes made up with the 9.5 miler but not with the fast hard session I did, OOOps me's in trouble again, LOL.  So the course of training is easy 5-6 milers every other day and 9.5-10 miles again on the other days all easy pace (fingers crossed I keep to that!)....... 

actual training, this afternoon gym work

25mins xtrainer hard, level 8

10 mins step ups

2 min rest

10 mins step ups hard.

25 mins xtrainer good effort level 6

Ran in the evening, My son has a summer league hes doing for the new team 11 aside football, so I ran there, whilst Paul (h'band) drove with Dylan. I thought itd be about 6miles, funny it was 7.8 miles 52 mins, very windy but no rain! wind was pretty much headwind all the way, except for occasional shelter  from the trees.

All in all an okay somewhat no so easy run, but was supposed to be.

not much sleep but still got up early enough for the ;

vibrobgym, press ups, bridge one legged, crunches, side plank, step ups and squats.

had to pick my bike up, so 1.10 mins bike ride, which made me very tired, but went straight to them gym.

15 mins xtrainer level 7

9 miles I ay easy, it was easy pace but into a head wind, when I was out of the wind I noticed the pace was alot quicker 7-7.30 pace!

9 miles 1hr 2 mins.

15 mins xtrainer warm down.

To add, still not very hungry, I am only just consuming 1500cals, and having to supplement with protein shakes and stuff, which is making me feel sick! I think its the overtiredness thats doing this, well hoping!

Woohooo   7 hours of sleep, feel more tired but at least I got some sleep.

Got up early again amazed with myself did vibrogym

press ups, squats, step ups, side plank, bridge one legged (each leg) and crunches. 

Recovery/rest day today, and its the achey breakey sports massage this afternoon! Ouch...

and yes it was ouch today, not my hammy like I thought well not too much but my ok hammy how weird is that, bubble wrap she called it..

Even nice weather so its bike today! (so much for a rest day) never mind, needs must..

didnt go far on the bike too windy, windy windy

Happy bunny today. 

~Tired today~    went out slow warm up pace, for 0.5 miles then easy 7.30/8min pace, through woodland trails for 3.0 miles.

Hit the road, 2.5 miles cranked the pace up to see how I would fair, did alright, stuck out at 6min pace for over a 1.5 miles then eased down for half a mile to 6.30 pace, then picked up again for another mile 6 min pace, felt good and then easy 8 min pace 0.5 mile warm down.

felt good today, allot better legs held out fine! all in all a good training session....

Not feeling too great today, really tired, fed up!

xtrainer for 20 mins

didnt feel like running but ran anyways, as sometimes I feel better once I get going.

did 5 miles easy although it was 8 min pace, it was over sand dunes, sandy trails and woodland, with a headwind on and off.

Tried to pick the pace up, but couldnt, did approx 3.5 miles more 7.30 pace but I put it in marathon pace, although no were near it did feel like marathon pace. 

Had to stop twice so far, not sure why, feeling more mentally weak.

Had a 2 min rest, and picked the pace up again, as I was finding it hard thought it might blow out the cobwebs didnt work, 1 mile 6.28 pace, this is more tempo pace, but felt like a 1mile rep, maybe Im just really unfit.

jogged back literally a jog on and off 8min /8.45 pace for 1 mile. 

Morning Vibrogym; press ups, bridge each leg, step ups, squats, side plank each side, calf raises, crunches, leg raises. 

Really didnt feel like running, but went the gym to see how I would fair....

after noon

20 mins xtrainer

did treadmill as really couldnt be going out on my own again...got to do a session today!

9.3 miles treadmill, 1% incline.

2.8 miles easy pace 8 min miles (7.5mph)

3.06 miles threshold pace 6.28 min pace (9.25mph)

1.00 mile VO2 max pace 6.00 min pace (10mph)

2.5 miles easy pace    8 min mile (7.5 mph)

Found this session a tough one, really tough, so not ready mentally for these sessions, but I pushed through it, and even picked the pace up on the last mile of the tempo part but really exhausted now, had to go home and sleep, so not like me...

Physio- session, Ouch that is all I can say

okay so its not a happy bunny today, more frazzled bunny. 

felt much better this morning physically, magic touch of the physio YAY.

morning:-   vibrogym.  calf raise, step ups, squats,  did each at 90 secs high setting.

side plank one legged did 60 secs each side on top setting in low range.

bridge one legged, crunches with leg raise and V sit up did this for 60 secs, completed 45, again top setting in low range, this getting much better.

Press ups Useless 30 secs

Afternoon:-

15 mins xtrainer  warm up level 6.

6.5 miles really easy, averae 7.30/8 min mile, sand dunes trails, woodland  last mile Road. felt good, and pretty easy like it should so finally getting some fitness back.

5 min xtrainer warm down.

(training hard without having my usual mental focus has been really hard, I have decided to sit down and work stuff out for I am doing the Berlin Marathon in less than 4 months now, Sept 20th....  If I am not ready I wont be running in it)

Weather is warm, windy, and showery! 

6 miles real easy, at fastest 7.30 pace, but mostly 8 min pace, 56 mins in all, through woodland which is slightly undulating , I did my usual 6 mile route from home but the opposite way round-

home-southport rd-by-pass (windy)-coast road- fishermans path- though golf course- over railway track- a bit of road and home.

Didnt sleep well, so had a a light bite after my run then napped for an hour... 

The Build up begins then... I am doing a small local race tomorrow its in our local pine woods, starting at the Formby Point car park, 5.5 miles.. I am going to jog their and back to keep my mileage up hoping for approx 9 miles in total..... its a family day run they described it on the internet as squirrel run, as we have red squirrels here which are rare in the uk.  They called it a trail race, not sure its as hard as the trail races ive done as theyre in the fells so I doubt it.... but good to fit in a c race..

http://www.epicevents.org/section.php?xSec=12

a race being main goal

b race being a race with no taper but still raceing hard

c race being a training run!

Okay, couldnt get outta bed this morning so tired....

quick one need to download from my watch and havent got time yet, so will give proper splits later.

3 mile warm up, 8 min pace roads, my husband Paul. and son Dylan Cycled with me watched me race and we cycled back, talking both ways so I wasnt out of breath doing that either so the fitness is coming back, YAY

got to the race and jogged up and down so that could add at least half a mile, but havent included it.

 To add I won the ladies race and was 4th overall outta the men! 

The race. 5 miles

Went off bit too fast (nothing new there) hahaha hills sand dunes, sand deep, trials hills and more hills, but all the routes and trails I use for training so ok withe me, beach for 2 miles at least head on wind and soft sand arrrhh

here goes

mile  time  

 1      6.03 mins

 2 7.32 mins very hilly and deep sandy trails and two sand dunes

 3 6.55 mins trails and woodland hills,  sand dunes part beach head wind

4 7 mins beach windy soft sand

5  6.53 mins again very strong head wind and beach soft sand.

34mins 07 secs

2 mile  run home warm down 8 min pace

 So its HAPPY BUNNY Today,  training run tick

race tick

tired of course tick

even found time for a 1 hour nap, wanted to watch the moto gp but fell asleep, woke up in time to see the broadcast of the Manchester 10k.... 

Feeling okay after yesterday no aches or pains, Yay. Slept like a log Yay no2.

Vibrogym- press ups, side plank each side, bridge one legged each leg, squats, step ups, crunches each one going into V sit up.

15 mins xtrainer level 6

7 miles easy run, average 7.30 ish mile pace

10 mins xtrainer

10 mins step ups high pace....

 evening, went for a run with my brother, he wanted me to push him around 6k, try to knock some time off.  So Tempo run for him, and pretty good pace, averaging 7.30/7.45/8.00 min pace, its off road, trails sandy and the odd sand dune thrown in, with last mile on road.

3.8 miles/6kms   31.04 mins, he knocked off over 5 mins off his time.  So hes made up, and yes I shouted at him near the end, but I kept my distance as hes over 6ft tall, just in case he didnt like me shouting at him.  LOL

All in all another pretty good day training wise.... Happy bunny again, oh and Burt prompted me as he did a duathlon recently to look at a race called aquathlon, which like the duathlon is a two disciplined race, but running and swimming so no bike to fall off..  I found quite a few in the uk but all along way away from were I live, their is one in November about 2 hrs away, so thats after my Marathon, I am really thinking about doing this, especially as I looked at the course record for women, and not sure on the swim but the 5k I could deffo have a good go at that, maybe if my swimming training commences I could do that....... 

\Slept like a log again, but I do need more hours, 6.5 just aint enough but cant complain as its better than 2-3 hours.

couldnt get outta bed so didnt do vibrogym, Bumma eh!

15 mins xtrainer level 6.

calf raises  

11.73 miles, average 7.30 pace, not an even run, as the terrain is very varied, longest I have run so far since my time out, weather atrocious heavy lake district style rain, fine but heavy.   Its pretty warm too so humid, I wore my sons football jacket as its light weight etc, but half way through the run the rain stopped and it went really warm, so I got hot then.  Never mind felt pretty good, last few miles were  a bit hard. 

Had to go straight to school, as I help run a kids run club, so did

 2   miles with the kids running around a field and playing games.

Then had to take my son to his football training over in tranmere, Not running but did a good 2 mile walk, not sure if thats counted as mileage so didnt count it.

Real tired tonight, so hoping to sleep like a log again fingers crossed.

calories are from exercise only 

Yes you got it Happy bunny Again. :) 

Woke really early this morning, Im going to blame Barry as he said he gets up at 3am to run WHY ? I ask well, seems to have rubbed off on me, anyways didnt go for a run not at that time in the morning! IM not NOT a morning person.... 

 Morning - Still did Press ups, squats, step ups into calf raises, side planks each side, bridge one legged (each Leg). crunches into V sit up.

so not much sleep, feeling really tired, so didnt run today, but then it got to the evening, and felt okay, so I thought Im gonna do an easy 6 miles...

 My son plays football, as in soccer on a wed night, so I had a lift sorted for him, and packed a back pack and off I went, 7.6 miles, 59 mins 58 secs, average 8 min pace, light rain, humid, no wind.   Felt okay, Hammy still a bit tight. Supposed to be doing a lengthy session tomorrow going to see how I am.

I really have to go to bed earlier, maybe its that?? but 5.5 hours sleep, im now like a zombie, coffee is keeping me going this morning, apart from the fact we are having some windows replaced at my work, so bang bang bang kept me wide awake but headaches arent great either. so its no training today too tired for a hard session.

Hoping to meet my coach tomorrow morning, for my review, I didnt run today, having a rest day, instead of tomorrow my hamstring is tight, and its a hard session so Ill do it tomorrow, in the morning, as Im working in the afternoon.......

so no miles for me today.....  

Okay, not a good day, I had a back to front day to my usual routine, I usually work in the morning, and train in the afternoon then work in the evening, I had to work in the afternoon, so it was sort out someone to pick up my son from school, and Friday is my usual day of from training but as I didnt run yesterday! I was gonna see my coach 1st thing then train, although 1st thing to him is apparently 10.30ish 11am. I didnt know this till 10am, so an hour gone bye.

So I met with my coach and talked for over 2 hours, 2 coffees later, It was time for work!

We went over allot of training stuff, and personal stuff, to reach my goals I have to sort out my sleep, and tiredness! only way for this is to reduce stress, im a bit of a stress head.

We think I am going to do better on a 4 week plan rather than 5 week plan, so every 4th week is a recovery week rather than every 5th week, 17 weeks to my marathon This Sunday! and I am doing a 17 week plan, so its gonna be full on from this Sunday....

I went to see my physio too! not sure how I fitted this in but I did, and my hammy is in a bit of mess, but she said its been caught early enough to be ok, so good thing I did have 2 days rest then....

:)

So 3 hours sleep, and no miles again.......  

Okay, not a good night at all, really bad in fact not sure I even got 4 hours sleep.

Took my son to a 9 hole golf course, par 3, we love doing this, as it's more fun than anything.  I won of course, poor Dylan was upset, hes actually really good, my Dad takes him and was a pro as teenager and nearly went national, but id didnt happen for him.  So he teaches Dylan when he can, its a small course as its only par 3 for every hole.  I was useless at first been a while since I played, 9 shots on the 1st hole, but as I got into the 3rd hole, I was getting the hang again, but still I only won by 2 shots.  You may think I am mean, but dylan has beat me plenty of times, and I think its the only way to be with kids, they need to learn to lose as learn to win.

So probably a 2-3 mile walk around the course.

Then I went off to do a run, planned  on 9 miles but its just under, I nearly did my make up and jog up and down the road, but in all honesty I was shattered.

1hr 6 mins 49 secs, average pace 7.30min miles.... I started out slow, as the route was after a mile through allot of sanddunes and trails, similar route to my race last week.  then I did an effort for half a mile, 5.35 pace,, eased down to 8 min pace till my legs came back and then 7 min pace home.

I did feel my hammy in the effort, and it was going to be 1 mile effort but thought best keep it short, and look after myself.

So home, stretched and eaten, Porridege! and a nap for me got 2 hours in. NICE

:) 

Question for you folks; Last year I did a few of my long runs without carb loading before or during my run; Another aspect of the long, slow run is duration. While running slowly increases fat burning for fuel, another way to really increase fat burning is to run when the carbohydrate stores are lowered. When the carbohydrate stores (muscle glycogen) are lowered, fat burning really goes up since there is little carbohydrate available, We know that the carbohydrate stores are lowered after 90 to 120 minutes of running so you want to do 30-60 minutes of running "after" this to maximize fat burning and to help stimulate the body to store more muscle glycogen for future runs (and races). When running (and racing) for this long, the blood glucose level also lowers.

Anyway I did the depletion thing in both my marathon training plans, every other long run, I would not carb load the day before, or morning ( although I did eat as normal) and would have energy gels with me on the run, but not use them unless I got in to serious trouble, I would carry a decent amount of water and electrolytes.... My question is does anyone else do this in the long runs the hitting the wall thing by not taking on carbs! I did get used to it, although its a painful experiance to say the least and you do feel very odd and its a serious mental strengthener, and I think it prepared me for it to happen in the race.  

So your thoughts Please :-) 

Well I slept, using herbal sleep aids though, not my choice but it was turning into a nightmare for my training, so I just have to do it, felt so much better.

NO golf today, but did go for a small motorbike ride Not, it was an hour and half long, and really didnt know were the time went.

Plan was 12 miles maybe 13, ended up doing 16.5 miles, OOOPs, but clearer head for it, I sometimes do this when Im stressed just go out and run run run!,

ONly thing is I didnt plan to run this long, so no carb loading last night, and no preparation food wise, just carried water in my back pack as it was a hot one today...

I think on mile 14 I was into the fat burning mode, glycogen depletion as I didnt have any gels on me either, I was hurting oh I wasnt planning on this so I wasnt prepared mentally but I got through it... so My 1st long run test eh!

Thanks for the replies on my question yesterday about carbo loading and running on empty to hit the wall, its great to hear your ideas and thoughts so any one else wanting to comment on the running long runs on no carbs etc, and just water would be great... I did it today and survived the wall..

Time 2hrs 4 mins. splits, well did 14 miles at an average speed of 7.45mins, then it was wall time so the last 2.5 miles average 8.28 mins  OUCH....

Happy Days :) 

slept really well last night, wehay !!!!

still a little sore pain in the butt from my long run yesterday and tired probably from running on empty...

6 v easy miles through soft trails and some sand dunes etc, but real easy the surface was good on my hips and joints, feeling better after this...

it was warm today and no wind, nice sunshine for once.

NOT a morning person Moi! 6am went to the gym, well got up to go the gym...

15 mins xtrainer  level 6

calf raises stretch

9miles my usual route hoggs hill, hightown old, tracks over farmers fields, inc one actual field no track, wrights farm, little crosby, to wrights other farm, ince woods, by-pass, Gym.

Warmish, v windy, head wind all the way back.   1hr 10 mins 

30 mins xtrainer level 6, used the leg one this time for a change, so it was just my legs doing the work.

stretch...... and all before work Im amazed at myself just amazed....   :-)  Happy Summer Dayz 

Oh dear not much sleep again, had to get up early 6.30am, but I just couldnt get to sleep.

Very tired this morning, and the weather is horrible, drizzle drain. If you yawn on an exercise machine is this bad???  LOL

15 mins warm up xtrainer level 6

calf raises

8.5 miles 1hr 3 mins average

5 m @ 8 min miling

1.5 m @ 7.30 min miling

3 miles at 6.45/6.55 pace

not a bad run, head wind all the way out so really it was more effort than 8min miling.

15 mins xtrainer warm down, very very very Yawn tired..... 

Tired Bunny, wanting some creature comforts...... 

6 am me, yes again, cant believe I am doing this, but did it again.

Xtrainer 20 mins level 5  

 stretches 

Good training in the gym this morning if I was gonna race in Arizona or something; a gym that does not put on air con in the morning but seems like its heated arrrhhh.....

9.36 miles treadmill, 1% incline.

2.8 miles easy pace 8 min miles (7.5mph)

3.56 miles threshold pace 6.28 min pace (9.25mph)

0.5 mile VO2 max pace 6.00 min pace (10mph)

0.5 miles easy pace    8 min mile (7.5 mph)

 0.62 miles (1km) @ 6.00 min pace  (10mph)

 1.38 miles jogging warm down  8min mile pace 

Okay funny miles but the treadmill is in KM and KMH, so I have to convert to Miles. 

xtrainer for 10 mins.....

Oh this was hard for me today, last time I did this was 1.5 weeks ago and it was in the afternoon with air con, still I stuck it out, and got through it.

Again only 6.5 hrs sleep tried to go to bed early just didnt work, as everyone in the house was shouting and cheering a footy match on, so I went and watched it, then couldnt sleep anyway till about 11.30pm..

I am looking forward to going back to my routine next week of strength training in the morning and runs in the afternoon.... and more sleep..

 Rest of the day....walked for 3-4 miles around a 9 hole golf course, with my son, I won again not really, we drew exactly the same score and I actually played much better too...then we went on a 

6.5 mile bike ride through trails and some road, nice afternoon sun out and hardly a breeze. 

Anyways a very knackered but happy bunny today.   

Wow early morning this morning again and what a beautiful morning it was, 5.5miles easy.

30 mins xtrainer level 6

5.5 miles sluggish slow 8.30 pace, this was hard, I was going to go longer but kept it short my legs were heavy must have been the tempo session.

 I saw a fox and a bunny rabbit this morning, and I listened to U2 beautiful day, I was singing along to it all the way round, cos it's such a beautiful morning, maybe thats why I was so sluggish LOL.

Rabbit I call it burt DUDE.

20 mins xtrainer level 5.

work then Golf again on a 9 hole course with my son and his friend,  I won by 1 point, so hes getting better and so was I too, its a 3 par course so 27 points, I got mine down to 35, I was made up with that as I have never had a lesson, well my dad told me a few pointers twice and he used to be pro! But I cant do more than 9 holes as its so slow I get bored....

A couple of miles slow walking....

Happy Bunny on a beautiful day :-)

5 measley hours sleep, my own fault though too much alcohol Hicup! Rest day today thankfully as I couldnt do much anyways, real tired and eaten lots of hangover food, oops, then a bbq later so more food, but no alcohol as Ive got my long run tomorrow... Im gonna eat carbs and lots of water because its not going to be a depletion run I want to pick the pace up in last few miles, keeping to 14 max.

Well the bbq went really well last night, although did get home early, dosed on nitol and had a real good sleep :-)  12 hours WOW.

I had my usual liquid protein drink for breakfast before I start a long run, water in backpack, even got me sunglasses as its hot here, well gonna be an english person and complain about the heat its real nice but too hot to run, and now I have white muscle tshirt marks and very red shoulders.  I did put on suncream, but as it was so hot, I ended up pouring water over my head, which in turn washed the suncream away.

72 F small breeze which was nice  

 My husband Paul cycled next to me, why do people think its so weird that Im running and hes cycling, had lots of comments today!!!  Shouldnt you let her have a rest on the bike and you run.... go away peeps 

14 Miles total 1hr 58 mins, nice breeze and real hot for the morning.....

10 miles easy pace, 8.00/8.30 pace

4 miles marathon pace,  6.45 mins      

although I stopped after 2 miles at marathon pace to stretch out my hip and take on some water, then  carried on for another 2 miles @ 6.45 pace.....

then warm down jog 0.5 miles.

iced my legs after as my calves were feeling it, I've actually stopped wearing my long socks for runs now I eased off them slowly, every other run etc, and now I just wear them for fast running, but they felt it on the long run today but it would have been too warm to wear them anyway.

No animals seen, just allot of cyclists with silly comments.

Anyways a sunburnt bunny LOL :-)