I was really nervous about doing another long run and that there won't be any intervals now, but I am pleased to say I surprised myself.
After having a bit of pain in my legs and ankles I thought I would try using a metronome while I run and taking much smaller steps to see if that would help the pain. Thankfully it has but has also had the added bonus of running faster, even though it doesn't feel like it when people walking sometimes overtake me!
So my lesson to myself is much smaller steps and using a metronome to try and build up my cadence to 180bpm, as apparently cadence can be more important for avoiding injury than even the way you feet land.
All warmed up now after some homemade soup and a baguette with lashings of butter
Hope everyone's runs have been good