So today I done my W4R2 and in all honesty (apart from W1R1) it was my first bad run.
We went for a meal last night at a local restaurant for my father-in-law's birthday so that involved lots of beige food, chips, burgers, milkshakes and that sort of thing.
This morning was a struggle to get up and do the run. And the second I started my first run (after teh warm-up) it felt like my legs where full of chips & burgers. Every tread felt more like a stamp and every minute of running felt like two!
I tried really hard to adjust my step (i tend to notice when I'm running mid-heel or on the side of my foot) but as soon as I took my mind off the tread to concentrate on the direction or breathing, it reverted back to running on the sides
on top of that, I turned around too early. I have a faux mid-point on the run where I cross the road and run back. At the end of my run is a steep hill down and I always aim to use this as my 5 minute cool-down (takes 7 minutes to walk it) but I haaaaate running downhill. Because I turned around too early, I found myself at the top of the hill with a minute or so still to go!
But I did it. My legs fill stiff as a board, my shins are aching slightly and I still feel full from last night, but I did it...