great fast run......feel fantastic:)

Started run at 8:20am. Ran to East gosford & back. I started at the gym.
It was the same course as last Tuesday. 11.5k all up.
I started with 5 min warmup, then did 5min at marathon pace with a 2min recovery. Did 5 of those. Took 51:04.
Knee was great. Not even a twinge!

So thats all I did today. Really happy with that effort.

I had 4 slices of toast with honey & coffee for b'fast
Lunch had a salad roll
Had a cuppachino & date scone later in the day
Dinner had those mini pizza things you get from coles bakery. Had 2 of those.
Drank around 3lt of water.

Oh I also got on the foam roller for 15min

Tomorrow will be an easy run. Not sure how far yet. Mabye 13 or 15k