Saturday long run 'round the bay

As usual Friday was a rest day - ran 87k in the previous week Friday to Thursday night which included three speed sessions and a long run so was pretty tired - needed Friday off.

Coolish wet morning today and the Coolrunning 5k challenge was on this morning @ 7.00am but I knew I would never get there so opted to sleep in and meet Andrew & Daz at 9.45 @ Drummoyne Rowers. I ran over (6k in 26.06) feeling really good - the boys were doing Bay, loop,canal (10.75k) Started off fairly slowly but after 5k Andrew wanted to run a 15-16 min tempo so Andew put it on. He dropped me at about 2k when we hit 3.30 pace and I settled back into 4.00 pace - did about 4k at this pace finishing off back over the bridge to the carpark. Coming down the big hill out of Callan Park the Garmin had me doing 3.05 pace and I still couldn't keep up with Andrew - he was flying and he doesn't ever seem to sweat. Don't you just hate that ! Ran home the 6k in 27 mins or so.

Total for today 22.33k in 1h 40 which equates to 4.30 pace.

Finally, totally weened myself off sports drinks, lollies, gels, etc. Haven't had any for weeks now on a long run and in fact didn't even have water today until about the 20k mark - and only because I ran past a bubbler otherwise wouldn't have bothered.