Recipe: 26km long run
Ingredients:
A damp morning, no wind (that I can recall)
A course taking in Lake G through Florey and returning via Mackellar and Melba
Garmin, iPod, drink bottle & holder, parkrun barcode
A runner that is raring to go (?!)
a 5km parkrun
Method:
Start Garmin and iPod and start running!
The first 5.5km would take me to the start point of the parkrun but I would run a but further as I had given myself time to do this. And the more distance I could do before the parkrun meant less I had to run after. The weather at this stage was miserable – steady drizzle that looked like it had settled in for the day. I arrived at the start of parkrun at the same time as Ruth, who also ran from home in the opposite direction to me. I continued on for another 1.5km, giving me a total of 7km before the run. This meant I would still have 14km to run after parkrun. If I say it fast it doesn’t sound too bad 
Now to add in to the mix the 5km parkrun. The rain which had looked like it had settled in had stopped. Now it was a pleasantly cool morning. Lots of puddles to avoid, or not, on the course. It was great to catch up with fellow parkrunners Gary, Margaret and George. I settled into a comfortable pace, which didn’t take long given I had definitely warmed up beforehand! I wasn’t running for speed or PBs this morning, knowing I still had more running to do after the 5km and so I was about 52sec slower than last week.
Now for the final addition to the recipe – a 14km run to take me home and to a greatly anticipated post-run smoothie! Surprisingly (well to me anyway) I was running well and wasn’t feeling tired from the 5km. There was a quick stop on the way at a particular toilet block that harbours huntsman spiders galore. And true to form, there was a huntsman spider on the wall as I warily walked in. However we both kept our distance so all good. On my way again and who do I see ahead, coming toward me but Mr B out for his morning run. Stop for a brief chat and then I was on my way again.
Finally 26km clicked over, the Garmin buzzed and I could stop. Oh what a good feeling!
A good result – a well mixed long run spiced up with the addition of a 5km parkrun just to keep things interesting.
Session: long run
Distance: 26km (inc 5km parkrun)
Total time: 2hr 27.10min
Av pace: 5.39min/km
Cals: 1508
“For me, like so many others, running is the answer. Out on the road it is just you, the pavement, and your will.” – John Bingham
Way too fast for my slow legs. Glad you enjoyed the morning run.
There are no hills in thar run – that’s why it appears fast. But it’s not really.
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Fast long run! We were slower than that for 16k last night. Hey, what about Parkrunner Ruth?!
It may have looked fast but there’s a 5km event in there, which wasn’t fast but still just over 5min/kms. And a brief rest before and after the run. So not that fast really.
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