Sunday Long Run - Knox Area - 23.2kms

I headed out on my long run this morning with a loose
plan of trying to make it a 3/1 type run. For those who
aren't familiar with it, that means something like trying
to do the last quarter of the run at a faster pace. The
first 3 or 4 kms didn't really feel all that comfortable and
i thought that perhaps the previous heavy week might
be taking it's toll on me. I did find however that from
about 6kms onward i started to feel a bit better and
there were times when i actually felt really good!
Anyway i got through the first 10kms in around 61mins
and did my usual quick stop for a snack and some
water. Then off again on the gradual rise that is the
next 6kms where i turn around, have another quick
snack and water, and head back. This is about where
i thought it would be time to up the pace a little so
in actual fact it's a 4/1 run not a 3/1. The final 4kms
were appreciably quicker which isn't too hard to do
as most of the last 4km is a gradual downhill.
20kms in 1:59:20 and then another 3.2kms at a
slow recovery pace for cooldown back to my front
door.
During my run today i heard a song on the radio which
really inspired me, it just felt like a great running
song so there it is over on the right. (Oh how i love
the piano!!)
A Quick Rant! -
There has been a bit of talk lately on the Ausrun forum
about "junk miles" etc. I just have to say that as a
natural sprinter who's weakness is aerobic endurance,
today's long run was all "quality" when you put it into
context. For me, there is no such thing as junk miles
and to be honest, i doubt that there is for anyone.