A shorter long run of just 60 minutes. 5 minutes warm up 50 minutes zone 2 (7.73 km 6:28 min/km 147 bpm average) 5 minutes cool down #running #sundaylongrun #corosrunning #RunningCommunity #runnersofmastodon

Managed to get out a little earlier than my usual mid morning start, hoping to avoid the excessive heat that was predicted, although 25 degrees C is pushing it. Tried to find a more sheltered route today which seemed impossible at times so inevitably heart rate up today even with plenty stops for fuel and hydration #running #sundaylongrun #slowrunning #adidasrunning #runnersofmastodon #RunningCommunity

After yesterday’s threshold test I went out with the objective of keeping as near to my LT1 as possible (140 bpm) but allowing for some leeway for any hill I might encounter. Felt really fresh all throughout the run which hasn’t happened for a long long time #running #longrun #sundaylongrun #adidasrunning #RunningCommunity #runnersofmastodon

Sunday long run day done had planned on being out for 2 hours split into easy, tempo and fast finish but tbh even with stops for fuel & hydration I’d had enough so called it a day and thought no point carrying on just to put unnecessary strain on the body as there’s always another day #running #longrun #sundaylongrun #polarrunning #runnersofmastodon #runningcommunity

Sunday run done. 90 minutes and almost 14km. Kept in zone 2 as much as possible but crept up a little on some hills but all in all a very enjoyable session #running #longrun #sundaylongrun #adidasrunning #runnersofmastodon #RunningCommunity

Sunday long run done. Managed to keep in zone 2 for the whole of the run. Saw a crow with what looked like a crust of bread dipping it into a puddle to soften it, made me chuckle also passed an old guy in his 80’s out jogging definite kudos there #running #longrun #sundaylongrun #runnersofmastodon #RunningCommunity e

Sunday long run done. Was hoping to run an hour of tempo as part of the workout but had to cut short by 10 minutes, think I need to readdress things before trying again. Anyway another 15km done and happy for that #running #longrun #sundaylongrun #polarrunning #polarvantagev3 #runnersofmastodon #RunningCommunity

A much better long run than anticipated. Found a stretch of canal to run along so I could keep pace fairly consistent without hr getting too much out of hand, even had enough left to push on the final 2km before finishing with 5 minutes cool down walk #running #longrun #sundaylongrun #polarrunning #runnersofmastodon #RunningCommunity

Sunday long run done
90 minutes 14.6km plus 5 minutes cool down walk to complete 15km. Split the run into 3 parts, 15 minutes warm up zone 2, 50 minutes zone 3 and 25 minutes zone 4. Tough going towards the end, COPD kicking in and breathing difficult but the main thing a good base to work from #running #sundaylongrun #polarrunning #runnersofmastodon #RunningCommunity #oldguys

Sunday long run done. Everything clicked together today heart rate lower for the higher pace maintained over the route, just raising for a few inclines here and there. #running #longrun #sundaylongrun #easyrunning #adidasrunning #runnersofmastodon #RunningCommunity #oldguysrule

Sunday 10 miles done! Well made up with today’s run, pace relatively consistent apart from a couple of steepish inclines which meant going a little slower to keep in the right hr zones for the run. #running #longrun #sundaylongrun #longrunsunday #10milerun #16krun #polarrunning #newbalancefuelcell #runnersofmastodon #RunningCommunity #oldguysrule

A most enjoyable 10 miles ran this afternoon over a mix of road and trail on an undulating loop. #running #sundayrun #longrun #sundaylongrun #10milerun #polarrunning #runnersofmastodon #RunningCommunity #oldguysrule

…. and that’s the Sunday long run done… 75 minutes easy pace and 15 minutes fast finish followed by a 5 minute cool down walk #running #longrun #longrunfastfinish #sundaylongrun #polarrunning #runnersofmastodon #therunningcommunity #oldguysrule

90 minutes and 15km in the company of the awesome Evergrey and their amazing new album, Theories of Emptiness #running #longrun #sundaylongrun #longrunsunday #polarrunning #evergrey #theoriesofemptiness #progmetal #gothenburgmetal #runnersofmastodon #therunningcommunity #oldguysrule

90 minutes and 9 miles/14.50 km zone 1/2 running. Happy to be consistent with 10 minute miles and keeping heart rate low 150’s on a relatively undulating route #running #longrun #sundaylongrun #adidasrunning #runnersofmastodon #RunningCommunity #oldguysrule

Well that went better than expected Last long run before next Sunday’s Chester Half managed to keep pace relatively consistent and heart rate not getting too high especially with the weather being so warm. All that’s left is a couple of runs for the taper week to complete the training block. #running #halfmarathontraining #chesterhalfmarathon #sundaylongrun #longrun #adidasrunning #runnersofmastodon #RunningCommunity #oldguysrule

Sunday long run done and a final test of race gear and fuelling ready for my half in two weeks time. Was hoping to run a little slower than goal pace and keeping hr the lower end of zone 4 max but the latter parts of the route were more of a climb so had to compensate with pace to keep hr in the right zone. running #sundayrun #longrun #sundaylongrun #halfmarathontraining #adidasrunning #runnersofmastodon #runningcommunity #oldguysrule

Final test of my race day shoes before #chesterhalfmarathon in 3 weeks time. Today I allotted a 1 hr 50 minute run with the first hour at easy pace followed by 45 minutes a little faster but keeping hr below zone 4 then completing the run with 5 minutes cool down jog. The New Balance FuelCell’s are bedding in nicely now so I’ll put them away ready for race day. #running #longrun #sundaylongrun #halfmarathontraining #polarrunning #runningcommunity #runnersofmastodon #oldguysrule #hornsup

Sunday long run testing my race shoes out for Chester Half in 4 weeks time. Decided to forego my usual zone 2 run and split the run into 2 parts, first 11km keeping hr zone 2/ aerobic threshold and the next 5km in zone 3 and lower limit of zone 4. Found I need to alter lacing so will adjust accordingly and test next weekend #running #halfmarathontraining #adidasrunning #chesterhalfmarathon #longrun #sundaylongrun #newbalancefuelcellelite #runningcommunity #runnersofmastodon #oldguysrule

Sunday long run has come round again and an easy pace 95 minutes in zone 2 ran. First half went surprisingly well and hr was lower than expected, which is good, although the return was against a headwind at times so a bit slower and hr raised slightly. #running #halfmarathontraining #longrun #sundaylongrun #adidasrunning #runningcommunity #runnersofmastodon #mastorunners #oldguysrule