So..it was safe to say todays run was more like a swim!! The run today was only a steady 8 miler and the legs felt a lot better than Sundays feeble attempt at a long run. Pace was relaxed first 6 miles were 6:30s with the last 2 miles under 6:10 but didnt feel like was putting in anymore effort, more of a case of the legs coming back to life!!

Actually looking forward to being able to go out twice a day to get the "shake out" run in before the main run/session later in the day otherwise it seems to take me most of my main run just to "get going". Working shifts makes it a lot harder expecially last few weeks working 3-11s as I cannot go straight to sleep as some people could so by the time I go to bed which is around 3am and get up there isnt enough time to get 2 runs in before starting work again!!

The "shake out run" is never timed and is at a slower pace than my easy runs as the pace isnt important, its just to get thew legs recovered from a hard session the day before and always ran on grass. I would not however recommend anyone just to start running twice a day straight away if havent done before as this took me years to be able to double day 4/5 times a week. If anyone does start to do this I would recommend only doing it once a week to start with and making the run only 15 minutes and and very gradually adding time and distance over several months. There isnt realy any point in doing this if you dont run every or most days in the first instance.