run long 1:04:45  14.13 km (4:35 / km) +121m 4:24 / km
shoes: Salamon XT Wings
After writing off this session both Saturday and Sunday mornings, and having an allergic reaction to some food (I think) at arvo tea, I finally started feeling good again at about 7pm, so headed out for my first 'long' run in a while. Given how the achilles has felt this week, was prepared to turn around early and went straight down Brighton Rd to the beach and along the bike path to City Beach.
Slight heel twinge disappeared in the first few hundred metres, and from then on I got into a pretty decent rhythm that felt really comfortable. Calves started to tighten at about 30 minutes, and when I got an achilles twinge at about 10km, I stopped. Gnerally they felt OK after that and even started to loosen up a bit by the end (although got sore soon after finishing). Right hip flexor grumbled a bit on the uphill home. Need to get working on that between now and the rogaine. ITBs also both started to tighten down near the knees. Not surprising really, given recent lack of stretching and the fact that was my longest run this year bar the Trail half.