When I say long run it is long for me 13.44miles. I am not into the bigger mileage yet. Started out really slow straight into a long 2 mile climb. Down the other side gets steep so it was a bit of work trying to reign myself in and not up the pace.The purpose of this run was slow and steady to remain comfortable throughout. A route with plenty of ups and downs. When you are comfortable the tendancy is to speed up on the descents. Thankfully I didn't fall into that trap by constantly reminding myself. Talking to myself as I run is a good way of keeping my mind off any potential aches or pains. When I say talking to myself I mean into myself. I can go over things like whats coming next if I know the route. With a couple of miles to home I lifted the pace a bit. I still felt comfortable and didnt push to a full race pace but felt I still had loads left. No tired feeling and the heart rate didn't rise much in the injection of pace. Strava says PB but I know I have run the same distance faster in training and in races. Back when I started running I was using a £10 wrist watch mainly to tell the time. I never looked at pace speed or distance back then. Jesus I sound like an old man. That wasn't that long ago I just choose not to buy a gps back then.
I finished with an 8.5 mile road bike ride to cool down. Don't think I will do it again because the bike isn't a great fit and the knees didnt feel good at all. Sunday Morning with a half marathon and a small bike ride done and it is only 10am.