Today it was time for a long distance run. I decided to get up 30 minutes earlier to start a bit earlier since I expected the same weather as last week.

After breakfast it was time to get ready for the run, mix sport drink and put the bottle in the refrigerator to keep it cold.

Since I recently have run into both problem with my right knee and the left M. gluteus maximus I put liniment on my right knee and the left M. gluteus maximus to warm them up before the run.

I checked the temperature and it was 19oC (F).

Decided that I would wear linnen and the weather was perfect. Not this heat that definately is not my friend when I am running.

First I ran two laps on St Hans hills where there also was a freesbee golfer, I was using the word Fore a couple of times.

Then instead of running my 8k run I continued with part of the 12.5k run that I ran last week through Fredentorps begravningsplats (Fredentorps cemetery)

and back to St Hans hills to run 2 laps again. This time it was also some freesbee golfers and a girl who did  yoga on the top hill.

And finally when the weather was perfect I did not have any issues with either my right knee or left M. gluteus maximus. At around 12k there was also a breeze.

I drank on every other k up to 14k and then from 15k I drank every k. A couple of times I also wet my head.

Total distance: 24.18k, average speed: 6.35 min/k, maximum speed: 4.30 min/k 🙂