I found it hard to get out for this run, I was really tired after going out (with work) last night.

The weather today was really bad and it rained hard for most of the day, being tired and with the weather bad it was really difficult to push myself out the door, well after I got home from work, I had dinner and I had a nap for 2 hours. when I woke up it had stopped raining, so I got changed and went for the run.

I was to run on grass so I went to the regional park, after a couple of laps it was getting dark and as I was in the park by myself I decided to leave the park for the rest of the run.

I wanted to maintain a pace just under 9min/mile and to feel comfortable, at a few points during the run I did the talk test to ensure it was still an easy run.

By the end of the run my upper back was slightly at me, (bottom of the neck between the shoulder blades)

I did a lot of stretching after the run, including the ropes stretching for my back, and I ices my calves

Average Pace: 8:49 min/mile
Distance: 8.6 miles
Duration: 75 min, 45 sec.
average heart rate: 123
max heart rate: 139

Interestingly looking at the best distances of the run, the first 5k was the fastest, but the last 3 miles was the fastest, so the pace during the entire run was pretty steady.