After a 18:53 cariff park run, and a 1.25 mile run back for Mike. Wore solomon sack with 1l of water, and nibbled a nakd bar at the start, plus had sis gels at 4 and 8 miles. All good. Was worried about 8:00+ pace at the start but turned into a pretty good progressive run. 15 miles today

 Another good long run

Good!

 Just set out at a comfortable pace, and looked at my watch after 4 miles - was 31 minute something; after the next 4 miles it was 1:00:55, and after the next 4 1:29 something - so looks like my default pace right now is just about 7:30 min/mile.

Good run, no problems, not hard or easy

After a 19:28 park run

Very cold. Wearing final new pair of orange a6

The barrage was closed for repairs so had to turn around half way. Quick run, happy with pace

In the pouring rain. Had to take a poo under the bridge half way round, and then the watch battery dided at 11 miles, the full run was 15.3 miles, about 1:54

The barrage was open so I turned around and ran back

With the boys and Charlotte on their bikes. Stopped in Tescos for toilets, and for sveral roads etc, so time much too slow

Set out aiming at 8min mile x 15 = 2 hours, couldn't actually run that slow comfortably. All good, no probs, felt fine. Forgot I'd run half an hour afterwards - sets me up well for 226 in 2 weeks...

Longest run since the 2 marathons - started off OK but stuggled to mainatin 7min mile after half way, slowed down quite a bit!

Didnt know how I'd feel today fter yesterdays 40 mile bike + 2 mile run, but it turned out good - low hr and reasonable pace

Plan was 15 miles @ 3:00 marathon pace - so was very close. Went through the half in 1:29+ so that was great, but the last 3 miles were getting tough. Chuffed with the run though

Planned to run a half today, hoped for 3:00 marathon pace, but felt crap last night and this morning but decided to run anyway. First mile was slow so I accepted it wasn't going to be on pace, but then the miles got quicker and quicker. The wind helped a lot around the barrage. Don't know what happened with mile 11, very slow.! Anyway, chuffed wth time, not too hard.

After 6 or so miles got a wierd sore left shoulder/chest and had  to walk for 25 seconds, it went away and I carried on. Also got stopped by traffic so more time lost.

Wasn't expecting this to be fast at all, feel slow and tired at the mo, but I set off at a cracking pace which slowed a bit but every miile sub 7 is all I want so happy days

Tough run, was strggling at the end to try to keep 7:00 min/mile pace

Again very happy with the pace today, quicker than I'd expected. The K2's are cusing blisters on both feet though.

Very happy with the pace, especially after last Saturday's slowest park run for 14 months. Felt hard but do able all the way round.

Not fast, not slow, just a longish run - all good, though left foot tiny bit twingy on ball of foot

Good run. Planned sub 7 min and got it.

Easy run - plan was 8 min mils but that was just too slow, so I ran at a comfortable pace, and sped up for the last mile just beecause I could. Toe was noticable but not sore as such.

Wanted to get a decent length run in before Bristol olympic on Sunday, and only have 2 weeks from that to the Long course weekend so doubt I'll do any more log runs before it. Cycled 64 miles early yesterday morning so was tired most of yesterday. My legs didnt feel great this morning and it took a bit of determination to even go running at all. I planned 8 min/mile pace which I hoped I would find easy - it was!

The first hill is always a bugger to judge pace, but the first mile came in just under 8 mins, so I assumed that would be where I'd stay. The next few miles were fine if a little fast, but hr was under 150. As I reached the Bay I realised I was running a but faster - did I have the wind behind? Either way the times came down to the mid 7:40's without any real effort. I decided to try to keep them there, but then realised I was running even quicker. When I did 3 7:3x's in a row and still felt fine I decided to try to make each mile even faster, so the last mile I did work a bit harder, though I never really had to kill it.

Very happy with the pace and average hr - sets me up for the long course marathon with plenty of confidence - certainly more so than if I'd struggled on todays run.

I had no brekky, just a small glass of water, and then had a gel at mile 4 and another at mile 8, and I sipped at water from my camelback every mile or so (drank maybe a litre in total) that was it. I never ran out of energy.

I could feel hot spots on my left foot big toe but no probs otherwise in feet or legs.

I wanted to get a 9 miler in today, but wasn't sure whether to run fast (7:00min/mile) or slow (8:00 min/mile) - I have an olympic tri in porthcawl on Sunday, which will have a fast 10k run, and I did a fast 5k park run last Saturday... In the end I just ran on feel really, which started off quite quick but slowed to 7:20 ish miles. By the end I was having to work hard to stay sub 7:30, but I'd purposely not taken water with me, and only one gel which I hoped I wouldn't need, but I did eat at mile 6 (it was a free Wiggle gel, and too sickly sweet).

No probs, but my ankles and feet are acheing now

Didnt feel very enthusiastic when I got up, but wanted to get a 9 mile run in this week and well before Sunday's tri at Llanelli, so set off at an easy pace. The run wasn't too bad, and I had some left at the end so picked it up a bit. Only problem is the fleshy lump behind the big toe on my left foot, after 6 miles it started feeling sensitive again, but not quite a blister.

A longish run after yesterdays long bike and Sundays longish swim. Felt tired even before the run, but had hoped for 7min/mile. Nearly got it for the first few miles but couldn't maintain it, and the lst 2 miles were long and hard. Still, haven't un 32 miles in a month since October last year, and no signs of damage yet - back on?

(the barrier was up at the barrage so just turned around and ran back). Ball of left foot was hurting after I finished the run.

Tough, windy run around the bay. Hoped to run 7:30 average, but set off a bit quick. After 2 miles @ just sub 7:00 decided to try to maintain it all the way. The wind helped a lot on the exposed barrage, but coming back round I struggled on the 7th mile. Could probably have kept going for maybe another mile but that would have been it.

Exact same pace and hr as similar (but 10 mile) run in November 2012, so good to know I haven't lost any pace or fitness.

Tough run. Plan was 11 miles, hopefully at a reasonable speed. First few miles were under 7:30 so that became the plan. Managed it mostly, but wind was an issue in some sections. I think I was still tired from last nights turbo. Toes are sore afterwards with starts of blisters on both sides 2&3 toes. Legs and feet otherwise fine, just tired. No where near my 2012 Cardiff Half pace (7:00?)...

First run for a week! Plan was alternate 7:30/8:00 but set off at a good pace so after a few miles changed plan to try to be sub 7:30 for every mile - and (just) managed it. First5 or 6 miles were OK but it sarted getting tough. The last two were really quite hard. Didnt have any food or drink during the run and think I wasn't far off bonking, as when I got back to work I was shaking and had to sit down in the shower for 5 minutes just to calm down.

A few niggles in my legs/ankles at the start but after a few miles stopped noticing. Also felt the odd stitch now and then but again breathed through them and was OK.

Very ahppy with time compared to 2 weeks ago, but was hard!

Longest run for a while (last run longer than 10k was a 10mile in April, and before that it was the marathon in Feb) . Was supposed to be an easy long run, but after a few miles it started getting harder than I'd expected. Had hoped to keep hr below 150, but didnt like running slower then 8 min miles, so hr crept up and up. Legs felt OK otherwise, and feet were fine. Very hot, sweating profusely, t-shirt 98% soaked through when I'd finished, so maybe it was the heat that made it tougher.

Just remembered, I got stung by something after 1.8 miles, on my left lag above the ankle - realy quite a sore intense pain that I could feel for the whole run, and hours afterwards.

Tough run. Longest sinc the marathon in eary Feb. Already ran 2 5k's over the weekend, and cycled a 40 miler on Sunday morning, so my legs were not feeling fresh at all. Also had the odd sore/ache in ankles and feet.

The first half mile my legs and feet felt pretty sore and tired and for a second considered doing a shorter route, but stuck to the plan. Had intended to ensure it was sub 8 min/mile, with 7:30 being good, and 7 min/mile would be brilliant (previous time I did this loop in November averaged 7:02) - knew straight away that 7 was out, so focused on approx 150 hr and tried to keep under 7:30. Long, boring run really, but happy with the overall pace. Breathing wasn't a problem. Was sweating a lot but it was warm in the sun, and when the wind wasnt blowing it was too warm.

Several middle toes are sensitive after the run, but no blisters. Ball of left foot was beginning to get sore towards the end of the run. My back is quite sore when bending over (no pain at all during the run) where I hit the rock several weeks back, really quite sore if the bend is just wrong.

First 6 miles were good and fast, (10k time was 42:28, just 9 seconds slower than my current best 10k time), but mile 7 started getting tough, and 8 and 9 were into the wind and I felt like I had no energy andmy legs felt lifeless. Last mile was contrived just to get 10 miles total, just wanted it to be over.

Just about managed to maintain a sub 7min/mile average (according to Garmin at least, if not my own calcs). Windy going over the barrage and running back up the Taff

Got a 10p sized blood blister on left foot on fatty bit on side of foot behind big toe.

Last long distance run before the Cardiff half marathon in two weeks time. Happy with the pace (fastest long run so far) and especially the consistency - hopefully I can maintain that pace for an extra 3 miles which would give me a 1:33:30 half marathon time - but it will be very tough. I wasnt 100% at the end but the last 3 miles were pretty hard.

I had pain in the top of my left foot for the first 3 or 4 miles, I think I tied my shoe too tight but stopped noticing it after that. No other issues, and have no pain really after the run. Ankles, knees, feet etc all fine. Except toes! Even wearing the K2's my left 2nd and 3rd biggest toes are sore after thr un, with a little blister on the 2nd biggest... what is causing this?

I nice run. Without the extra bit in the park to get 10 miles I think this will be a good 9 mile distance run during work lunch time.

(have to cross roads 4 or 5 times but I got lucky and didnt have to wait at all)