A HOT long one

20M - long run at 6.25min/M (0-10M), 5.55 (10-15) & 5.40 (15-20)

I've not hit a long one properly since the marathon. I was a bit unsure about how it would go to be honest. I was still a little leg-weary when I got up. But it was pretty good.

I didn't manage to start until 9.45, meaning that the heat was a factor. Definitely at day for short shorts, vest, baseball cap and sunglasses.

I took the first half easy, slowly building some speed. I probably ran the first 5 miles at 6.45min/M and the next at 6.15. There was plenty of shade around Battersea Park and I was sticky but not boiling by the time I kicked off the business part of my run back at the house after a Lucozade refuel.

I hit 6 minute mile pace fairly comfortably around Brockwell Park and then kicked on as I headed out to Dulwich. I had hoped to hit 5.30 pace for the last five, but was pleased with 5.40 given the heat, hills and the cross country route around the paths of Dulwich Park. I was tired but not dead at the end. And absolutely sweltering.