Well, I did my planned 32 km run. The running pod reckons it was 34.8 km, but we all know that I would never break my word and run more than I planned, so it must have really been only 32 km ;-) . Running time: 2:51
Average pace: 4:54
Average heart rate 134
It was a pretty good run. I left home just before 8 am. It was a glorious sunny cool day of about 4 or 5 degrees. I made a beeline for Tama river (7.2 km @ 5:10/km). Then ran down river for 10.3 km @ 5:00/km. As I turned to head back up river there in front of me was Mt Fuji standing proud over the skyline. I'd never seen her quite so clearly and large from Tokyo. She was a feature of the view to my left or straight ahead for the 10.3 km back up river (@4:47/km avg). Notice I'd picked up the pace a bit there and the run was unfolding as I'd planned and I was feeling good. Then I turned for home for the final 7.2 km. I really worked hard at this and in long stretches had my pace down around the 4:15/km. There are a few uphills and other slow bits, so the final average pace for that section was only 4:36/km, but I was still happy with the strong finish.
I rewarded myself with a smoothy with a banana, two eggs, and small tub of ice cream. Yum.
So that's it. Final long run in the bag and nothing left now but to taper and start freshening up. Which means I'm off for a 7.5 km recovery this morning.
Footnote to Ewen: I actually like all my aunts as well, but was grasping at straws for a suitable metaphor.