A good long run (instead of a race)

20M long run with 0-5M at 8.00min/M, 5-18 at 6.45 18-20 at 5.20min/M

Yesterday turned out a bit crazy. As a result of a combination of events that included a broken down Porsche full of Team Scott stalwarts requiring a pick-up in the middle of the Oxfordshire countryside, Macbeth and a late night hospital drop-off (and poor planning on my part), I got to bed extremely late. So I decided that, rather than trying to race after 4 hours sleep, I would do a long run today instead of the Dorking 10. A pity. But sensible I think.

It was nice. Yasmin and I headed out together for the first five or so miles around Brockwell Park. She then headed home to get on with her day while I tootled on at a steady pace (6.45). It was good to get some decent miles in again. The plan was to hit the last 2 miles hard. And I found plenty in the tank when it came to it, picking it up to 5.20 pace despite a bit of hill.

I did it without breakfast or refuelling en route - just a bit of squash and a Pocket Coffee choc (a personal favourite when I need a little boost before a session but don't have time to crank up the Gaggia).

Came back and watched Mo Farah smash the European 10,000m record at the Prefontaine Classic and read the eightlane fuckwits jealously debate his performance. Fantastic running. Both the time and the victory - only Kenenisa Bekele was missing from the field in terms of current world 10,000 greats.