Next day, for the first time in about a month I ran reps of 5 by 3 minutes around the 3 mile loop. I took 90 seconds recovery between efforts (was previously taking 60 seconds) and was therefore a little disappointed NOT to beat 16 minutes (5:20 pace). But 16:04 is not too shabby and this time will surely reduce if I repeat the session throughout August (as is my plan)
Friday was the day Howard Seal ran the Hadrians Wall path. Something I had given a little thought to completing myself at one point. I met Howard just outside Carlisle and ran about 20 miles or so to the end point at Bowness on Solway. As we neared Carlisle we were actually running along my one mile measured section. Here's Howard in the middle of the slowest ever recorded completion of this flat mile.
In the final 10 miles or so Howard was really hurting with cramp and sickness but he remained in good spirits nevertheless. The final mile saw him pick up the pace, and his spirits to a new level as several extra family/friends joined in the finale. Afterwards he had a lie down and a pint.