Sunday = Long Run

Part of the new regime is the fast Saturday followed by the longer Sunday run and thus heading out to Dee Why for the appropriately named Dash. Got to the start and the 6am group had already headed out but that was ok as I was planning to run with 6:20 anyway. A decent group of about 8 and we worked on the gradual climb from Dee Why inland. I peeled off from the group and took the short cut, only aiming to do about 22km and also avoiding the decent to Oxford Falls and subsequent climb to Belrose.

Kept a good tempo going as the uphill keep gradually going until I hit Forest Way. I really like this run due to the next section, a long gradual downhill through Allambie to Pittwater Road. Upped the tempo somewhat here with the goal of then trying to maintain it heading home. From Queenscliffe some more climbing up to Harbord and then along the coast with another long gradual climb before descending to Dee Why. I picked up a few earlier starters along here, especially increasing the pace on the last downhill through Dee Why.

Stats
Distance 22.2km
Time 1:48:35
Avg Pace 4:53
Avg HR 166

Very happy with this run a good steady pace despite the climbs and finished strongly. Again strangely nothing at all from the achilles but it is still a little inflamed. The quads are a little beat up, combined from yesterday's pace and today's hills but that will subside. A great confidence builder hit out for next Sunday.