hot, hot, hot!

I have to have a new tactic for long runs - I am going to try to do them on Saturdays, but not let them hog all the day,

also I don't do hot weather running (so why am i doing an autumn marathon I hear you cry) so need to do them early

so set the alarm for 6, got up and had some breakfast - the new pre-run breakfast is fruity meusli left to soak in skimmed milk overnihgt - very tasty this morning :>)

and back to bed until 8

then off out to run

(I didn't sleep very well last night - I think I was thinking about the getting up and the long run and .....)

4 miles down river, mostly traffic free, arriving at the gym (after a slight detour to get to 4 miles)
into the gym to use the facilities, buy a lucoazade sport and have a bit of a stretch

and then 4 miles back home again

8 miles done - first 'long' run ticked off and the furthest since FLM :>)

the numbers:

Mile	Pace	AHR
1	13:45	123	downhill - walked first 5 min
2	13:16	138
3	14:18	137
4	12:56	139
5	12:45	138
6	14:08	140
7	13:44	141
8	16:05	135	walked mostly up the steep bits
0.2	14:55	138
8.2	13:49	136	1:53:29

the undulations


by the time I got home the sun was really quite hot - so I was pleased to have got the run out of the way

Oh and I did enjoy it !