update

club run on thursday pm was a 9.46 mile 84 min effort av 8.43/mile so far from the gentle run with the slow group !!!!! but it was a good run all the same but it has forced me to take a couple of rest days so friday was a lazy day with a meal out n the evening as it was the wifes work xmas doo so lovely meal pate followed by duck finished off with caramel and banana pie and half a bottle of chardonnay!! not ideal for the diet but a really nice well cooked meal
today will be another lazy day i may do a little cross training but either way ill be taking it easy
tommorow is long run day so i plan to do a 10 miler the long route back from work
also gonna pay attention to pace and try keep it down to +/-9.30m/m as i think im pushing too hard on my long runs
bye for now be good

sng