Slow Roasted Rob

In answers to CAD's question - yes I did do 11 miles this morning, 11.48 to be precise in 1:50:10. I won't pretend it was easy cause it wasn't.

I was quite late to bed last night so didn't get the really early start I wanted. Got out the door just after 8. Start was a bit funny I had made sure that my sports drink was made and I had put on the high factor sun cream but I had forgotten to "grease" up the moving parts. Quick detour off route back to house and a rapid application of vaseline later I was on my way again.

Following yesterday's misery I paid very careful attention to the HRM and tried not to let it stray over 150. This produced some interesting paces for the first couple of miles before settling in to a nice 9:45ish pace. Found myself hunting the shade all the time as there wasn't a cloud in the sky and I didn't fancy sun burn or sun stroke.

Decided to take Lucozade sport in my Nathan drinks bottle as I wanted something to replace the salts etc I would be losing through the sweat, instead of my normal plain water. I was glad my run was't any longer as I had run out inthe last half mile, so getting a 2 bottle drinks belt is now a matter of urgency.

Oh CAD - I did really fancy the cold bath at the end but MrsW insisted I showered immediately as I was dripping everywhere, maybe next time