Sunday morning is long runs with the gang. Anything from a few runners to unto 10 depending on who’s training for what. Always a 6am start, which means some running in the dark in Winter, but overall the best part of the day. This morning my mate Dean who is training for Chicago in 3 weeks wanted a 30k at a good effort. After my 5k park run yesterday I wasn’t that keen but kept him honest for the distance. Finished in just over 2 hours at 4:05min/k average. Probably pushed harder that I would have liked but the 2hrs on my feet was more important. Leaves me marooned on 155k for the week, 6k short of the magical 100 mile week. I’ll try and find time tonight to put that right. Took some shots of the pancakes and the lads relaxing at the end of a great run. As always Perth put on perfect conditions.

This long run was probably too fast but normally it’s all about time on feet. Getting your body use to the extra time needed to run and race a marathon. It can be an enjoyable experience if you’re after time and distance rather than pace. Today, thanks to Dean, it was all three. Nice when you finish but the last 10k is challenging. Overall though you know it’s doing you some good and it’s all about paying your dues now rather than on the big day.