Long and Slow is the way to go

Well. Long run Friday came along . Alarm set .. up dress , coffee and half a bagel with peanut butter..wait 30 mins then off we go .

Took a drink to stash on the way out..only really just about getting light. Time to get busy.. knew I was aiming or 14Km so set off nice and steady and slow..

No real drama' s with this one, an extra loop added in the out as it turned it worked great. The middle miles were toughest as on the way back it is a long incline but nothing I hadn't done before ..

Picked up my stashed drink and it was very welcome .. now into the final out and back stage. 2nd wind time and doing my 10 x table to a 1000 and back really helped...

One last pause for a drink and into the final bit slow and steady ..14 whole Km came up. Just at the bottom of my road couldn't have worked out better .. tempting to add abit more but not today.

My longest run to date .. Longest time on my feet running .. a very long way from w1 r1 and 1 min of running ... 10 miles 16.1Km is on the horizon .. and will be bang on my by October goal..

Yes the legs are feeling it .to be expected at my age lol.. good times 😁😁

[Dexy5 Graduate10]

Fantastic Slow_Rob, are you aiming for a specific distance now or are you just seeing how far you can go?

[Hidden in reply to Dexy5]

Thanks Dexy5 Initially 10 miles but I guess maybe HM distance .. no race booked just testing myself and pushing my boundaries a little bit.

[Dexy5 Graduate10]

That my sound daft as you say you have an October goal, but is there a long term goal?

[Hidden in reply to Dexy5]

HM distance would be the ultimate goal .. more yeah I can do that than a race goal ..

[Dexy5 Graduate10 in reply to Hidden]

Good luck with that too.

[ChrisAllen1 Graduate10]

Brilliant effort, well done.

[Hidden in reply to ChrisAllen1]

Thanks ChrisAllen1

[orangeguy Graduate10]

Well done Rob, thats a really good distance, I am envious

[Hidden in reply to orangeguy]

Thanks orangeguy

[Dizzysmum17 Graduate10]

Wow great run Rob. Well done 👍

[Hidden in reply to Dizzysmum17]

Thanks Dizzysmum17

[misswobble Graduate10]

Well done. Slow and steady really does get us there doesn’t it. Slowly chewing up those miles💪👍😃. Makes you feel epic doesn’t it

[Hidden in reply to misswobble]

Thanks misswobble , kind of still pinching myself that I did that, treated my self to a large slice of date and walnut loaf, made it myself too 😊

[misswobble Graduate10]

I love date n walnut OMG 😋. I make it too Not lately mind as i’m Trying to drop a few pounds. I run better for being a bit lighter I like date slice too 😋. The recipe for power flapjack on here is a belter! I made some and took it with me on my marathon. I had it stashed in various pockets wrapped in foil. In the closing stages it was destabilising me so i had to jettison it 😁. I was leaning to one side 😁. I got it back afterwards though

[Hidden]

It is now one of my fav's ... I am definitely in calory deficit this week ... try to limit my treats a bit now but if I keep at these sort of distances maybe can have a few ish lol

Have you got the link for the flap jack ?

[Irishprincess Graduate10 in reply to Hidden]

I think it was this one Rob. Reminds me I must make a batch of these soon.....

healthunlocked.com/couchto5....

[pinkaardvark Graduate10]

Fantastic stuff. Out of interest do you have your weight correct in you app, seems like a lot of calories ie more than 100 per km.

[Hidden in reply to pinkaardvark]

Probably not I guesstimated it and haven't bothered changing it.. I don't pay to much attention to it really more concerned about distance and pace 😊

I know my diet puts me in deficit and my jeans are looser .. thats my real measure 😊

[Irishprincess Graduate10]

You little star Rob! Well done, that's fabulous 👏👏 whoop whoop 🤗

[Hidden in reply to Irishprincess]

Thanks Irishprincess

[ju-ju- Graduate10]

Nicely done, and I’m so with you there.

[Hidden in reply to ju-ju-]

Thanks ju-ju- 😁

[Razouski]

Well done Rob. Good distance and a good run. You’ll be getting to the HM distance before long. I managed the distance once just before the hot weather started then struggled to run more than 10km over the summer. I’m now back in training for an actual HM event in late October so need to take a leaf out of your book.

Hope we both reach our targets in October.

Happy running 🏃🏿‍♂️.

[Hidden in reply to Razouski]

Thanks Razouski ... good luck with your HM

[Mayanow]

Wow... it is inspiring to see how far you have come. I cannot see such an incredible future for me but

RESPECT!

[Hidden in reply to Mayanow]

Thanks Mayanow ... you never know 😊

[Mayanow in reply to Hidden]

Yeah you are right. If i learnt one thing here it's that nothing is impossible! 🙂

[Hidden in reply to Mayanow]

Exactly 😊 my original goal was just to get to 30 minutes of running. look where that led 😊

[Mayanow in reply to Hidden]

I know!!!! You are incredible 🏃‍♂️🏃‍♂️🏃‍♂️

[Hidden in reply to Mayanow]

Not sure about that lol .. awesomse maybe, working on incredible 🤣

[Languid_Lil]

This is amazing - full of admiration 😍😍

[Hidden in reply to Languid_Lil]

Thanks Languid_Lil 😊