Sunday August 3rd......good long run

I stayed up in Newcastle last night so I got up early & ran from merewether beach along the foreshore then all over the place!
First 3k's were done slow 5:44, 5:36 & 5:50 but then maintained between 4:35 & 4:50 each k. A few 4:20's thrown in there. Legs felt great! Right foot just a bit sore at the start. I stopped around 10k & made the laces slightly bigger & from then it was all good.
All up ran 34km in 2:44:23