50 minutes - Ouch!

Decided to do a longer run today at a slower pace as advised by all the marathon training programmes. I find it really hard to run slowly. (well slowly at my level - obviously it's all relative!) Went to the local park again and did about 6 circuits then back to the house. Didn't feel too bad. I've been stretching like mad all the time as my hamstring and calf muscles are tight. Towards the end of this run my left knee was feeling niggly and my calf muscles felt as though they were on the verge of cramping but everything else was fine - I felt strong from a cardio vascular perspective - which is heartening ;-)

Got home, stretched for 15 minutes and will stretch again later. Have uploaded my trusty Garmin stats to Training Centre : 50 min - 8.04KM - average speed 9.6KM and average HR 144 bpm (166 is my max). Would have liked my heart rate to be less, but pleased on the whole with the run. It's going to be interesting to see how my legs fair over the next few days.

All this and had 5 guests for dinner last night which I cooked I might add ( main course AND dessert)...I was very good though and didn't drink very much at all. Did treat myself to my own Tiramisu which is excellent (I can't lie).