So following on from my normal run sequence, today was due to be a longer run .
It is also due to be the hottest day of the year so far which meant going early !
I woke naturally just before 5am, lay there a few minutes and gathered my thoughts .
I was up 5 minutes later to have a glass of water and to make some tea.
My kit was already out !
The lightest of shorts and the COGH vest , both nice and light .
I made up 0.5 litres of energy drink to take with me , that goes nicely into the two 0.25 litre bottles on my running belt .
Tea drank, Dynamic warm up done , visit the little room and out of the door at 05:45
I was hoping to make this my longest run to date , my previous longest run was 12K so I was hoping to do 13 this time .
Warm up done and off we go !
A nice slow long distance pace to start off , I really had to concentrate to do this as fresh legs want to go quicker.
But as coach Bennett would say , you need to run smart !
Talking of coach Bennett, I decided to do the NRC 90 Minute run , and extend on from that at the end to make the 13K.
The first 3, 4 and 5th kilometres were very comfortable as I was keeping a long distance pace (Running smart) 😁
I noticed on the 6th and 7th k that my pace was picking up so I made a conscious effort to back off again as I was only around half way .
Pace back under control now and carry on .
I had no music on this run as Spotify let me down at the start , so it was just me, coach Bennett, and my thoughts and surroundings.
At 10K my pace picked up again , so another concious effort to back off once more , and time to take on a little drink !
I even managed to carry on running and drinking (Quite a challenge) 😁
11th kilometre was nice and slow again and I felt fine ! Albiet a little warm !
I decided then to pick up my pace for the last 2 kilometres to hopefully finish strong and I was happy to manage to do that .
So , 5 mins walk back home , after run stretches done .
A glass of water followed by a bowl of porridge and prunes , then a big mug of tea 😁
The mask on the picture was actually unintentional !
I don't know how or why it came on but i couldn't be bothered to investigate 🤣
Ok, time for a shower !
Happy running !