Long run

Nico was running the Paris St Germain course tomorrow and I wanted to put in some distance to try and achieve a 100km week. Sunday's run was going to be hard to fit in as Laurence was running the same race as Nico and I'd promised to accompany them both on the bike and make the most of the race as a spectator.

François agreed to come along with me and although he wasn't keen on doing the 30km that I proposed initially, he would run 20km with me. That was decided: I would run t the club and meet him there for a 20 km run together and then I'd run back. This way I'd get my 30km in and he'd run 20km with me.

With the prosect of the CCC approaching, I decided on running in Marly forest to put in some hill training. I ran through the forest to the club and picked up François there and we set off together in the direction of Princess Road.

It was a very pleasant run together at a very relaxed pace. François had eaten a large breakfast and this was obviously weighing on him to begin with but after the first 8 km, he began to feel better and the pace picked up. We ran around Joyenval golf course and then through the forest on the far side of the A13 before coming back and contourning around the south side of the golf course on the way back to the club. Realising that if we headed straight back to the club from the lycee horticole, we ran towards down some little paths through the forest back to St Germain golf club and then back to the club.

I left François at this point and headed back home. I'd been feeling great all of the way around the run despite having only eaten a cereal bar before leaving. All of a sudden, I could feel that my energy levels were running low and it was a relief to finally arrive back at the house. I still managed to run these last 5km between 4:00 and 4:20/km pace.

30.7 km all up in 2h30 or 4:55 / km on average.