running long 1:38:51 [3] 17.2 km (5:45 / km) +450m 5:05 / km
shoes: Asics Kayano 18
Shepherds Hill, Eden Hills, Blackwood, Belair, down Gloucester. Haven't done this since last June and was only 10 sec slower, so that's good. Drink and stretch at Blackwood just as the sun peeped over the horizon but after that my knee got quite bad with the ups and downs on pavement through to Belair triangle and I had to stop and stretch/massage knee/ITB partway down Gloucester. A bit sad that I used to think "home free" once I was at the top of Gloucester - and now it's painful with every step of the descent. Finished off strongly once it flattened out at the bottom, but I am spooked that a long run can go from fine halfway through to barely being able to walk after a few downhills. I realise that my rogaining days are over; not really sure that I should be attempting even the 4-hour rogaine next month, as it's at Black Hill.