A long run, with surges

18M long run at 6.20min/M incl 6x1M surges at 5.15-5.30min/M

My first long run since the marathon. It seemed like quite an undertaking before I started. My legs were a little heavy early on, but picked up. I headed to Battersea, then on to drop in briefly on Team Scott stalwart Hugh in his Chelsea residence. I came back via a loop of Battersea Park and then finished off with a scoot around Brockwell Park.

I put in 1 mile surges every 3ish miles. They weren't super-quick - 5.25-5.30ish - but made things more interesting and felt like hard work.

Slightly tight left soleus/achilles midway through, but better by the end. I iced it just in case.