A longish run with some tempo (and a bit of a race)

16M longish run incl 10K race at 33.50 at 3-9M & 2.5M tempo at 13-15.5M

I was feeling in need of a spur to put in a tempo effort on this morning's longer run. Not sure why. But my mind wasn't in gear for one of my crescendo efforts.

So I headed to Regent's Park for the first of their Winter Series 10K races. It's a nice route and a good excuse for some tempo running. It wasn't the fastest race, which probably fitted well with my needs. I didn't want to kill myself.

I stopped for a bit of a drink at the end and then ran gently down to the river before hitting another two and a half miles at tempo back into the centre of Brixton. My stride pattern felt really nice and smooth throughout the session.

A good Sunday run. And I even made it back in time to see Y before she headed off for the day.

My glutes can feel the core stength stuff I did yesterday. I can just about feel the hip flexor ache I had after the marathon, but it's intermittent, mild and fading.