Sunday long run

Took Saturday off as this is supposed to be a recovery week. The Girls had their end of year dance performance at Enmore theatre last night - Brilliant again. We had a ball and the general quality of performance was fantastic.

Woke up looking forward to this mornings run - a good sign that the recovery is working.
Rode down to the Bay as I wanted to run the whole session with the guys today instead of peeling off and running home.

Dave Byrne joined us today fresh from his third place at zatopek - hopefully he can make the Commonwealth games team, John Dawlings also joined us for a lap - it was like the Master and the Apprentice.

Ran the first canal, bay, hospital loop at an easy pace and when we hit the bridge and the pace picked up I was fresh to go today - didn't get dropped and Dave, Andrew and I did another lap including a few more hills thru the hospital. A good solid hitout without going stupid.

Total about 22k in 1h.40.

Total for the week 70k.
Another easier week to follow and then back into it. I just need a few quieter weeks to let some niggles settle down and I will be fine. Pulled up great after todays run - no soreness in my ankle or achilles, so already reduced mileage seems to work.