Nice FP, good job you sat outside at the cafe!!
Thanks Anna. That was the Market Place at Wells. I sat outside as I figured dropping 4kg of mud on their floor wouldnāt go well. 
Lots of grockles out today. Fun fact, right outside that cafe is this, when we were kids we used to see how far we could jump it.
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Definitely underestimated how much these long marathon training runs would take out of me. Tried to go out on my bike for my standard 30k lunch time route for the first time this year, had to cut it off early and barely managed 20k in the hour. Absolutely nothing in the legs, and the wind didnāt help. Just awful, was barely moving.
An undeserved curry tonight to cheer myself up.
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Are you doing the long runs too fast? Or not eating enough?
And even try some walk breaks?
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Iām amazed how much these make a difference. When I went long the other year, was almost fresh towards end of 20 mile run that Iād run/walked throughout.
Runs are currently much shorter, but even my current ālongā run is ironically faster with a run/walk and so much less fatigue after.
Ego sometimes gets in the way - esp towards the end when want to start skipping the rests. Also quite mentally tough to do them right at the beginning - but they definitely pay dividends.
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Thatās where trail runs pay off, you get forced walking on a lot of them. I think too many road runners ignore the benefits of regular trail running.
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Yeah I think itās a combination and also this just being way beyond what Iāve ever done before so itās a total shock to the system. Fuelling during the runs seems to have been ok the past couple of times, itās just taking me ages to recover.
Will definitely take that advice @mw22 - how do you structure them? Is it like after every 20mins you walk for 2 or something like that?
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I imagine everyone is different. I found 9min/1min worked for me.
Did initially try 4:30/30 - but as I want to stretch my hip I found 30 secs didnāt really give me much time. 1 minute I can get a quick stretch, get a gel down (every 3rd one) if I was on a long run, and HR also dropped down a chunk.
20 min efforts seem like quite a gap and 2 min walk you might find you get a bit twitchy to want to cut it short.
No reason not to try a few variants across a single run - but I did find it really key to have the walks from the off, rather than waiting till you feel fatigued (arguably to late to help as much then).
Caveat: I am no long distance pro runner, I am constantly injured etc etc
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Thanks, thatās great help. Iām dropping back down distance wise for the next 2 weekend long runs, before going back up again - so Iāll have a go at incorporating these walks now and try and get in the habit.
Had a cracking ride today with a bit of everything, headwind, tailwind, unexpected rain, B roads, forestry roads & a few miles of singletrack. Definitely need to fanny about with my tyre pressures, wrists & upper body feels like theyāve done a few rounds with @Mungo2 
.
Just as well itās all about time & climb as I only just managed to keep my ave speed above 20kmh 
.
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for the rowers on here - the 1 minute world record has just gone. Rating at 1:09.2 for 500m!!! And look at that stroke rateā¦ā¦
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100% agree with that. Hills and uneven terrain will micro work all those tiny muscles in the feet and legs. I think it makes you more injury resilient (no evidence). Itās a more forgiving surface from an impact perspective. The hills are great for strength work. It slows you down. It takes you away from obsessively clock watching as pace means nothing. And nature innit.
Caveat - am an avid trail runner! 
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madness! Any idea what sort of power output that would have taken?
It doesnāt bl00dy slow you down!
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1052 watts according the the C2 FB page I spotted than on.
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Mad.
In other news Cracknell has been at it again and broken the British Age Group (50-59) marathon rowing record. 2:31:25
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Ewloe!
Did you go past Hawarden High school or more a gravel type of root?
Buckleyā¦ dear me used to go to the tiv years ago, most on here would TKO or at least out point me todayā¦ no energy!
I didnāt go past The Tiv - which is still going - but did pass HHS. The whole route would be like a trip down memory lane for you.
Hope your energy levels boost up again soon 
.
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Great school thatā¦!
Got me 6 o levels and Iām a bit bone!
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One hours stretching in the bubblesā¦ thatās it, came out of hospital to an Audi that point blank refused to open!! After waiting for 90 mins i you tubed the key fob problems and ran to booths to get a new battery, green flag were two hours + awayā¦ boom I mended it! Iām not the best mechanically yesterday was 150 w one hour static bike so ā¦ shite.
Combination of crazy amounts of overtime and an even crazier hyrox circuit has just destroyed this week training wise.
Recovery weekā¦ no?!
Stick at it !
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