This afternoon I went for a mid-afternoon run, managing 16.5K/10.4miles in a little under 1hr 40min.
TBH it didn't feel particularly good, not least because I was deliberately holding back a little, knowing I planned to extend the distance further than usual, and I stopped twice to stretch after 7 and 9 miles. The half marathon is just a few weeks away, and I need to make good on my (assumed now OK) knee to increase distance.
The running has changed my physiology. Arms that once seemed muscular now look lean and skinny, to the point where, when pulling socks on this evening, they didn't look like they belonged to me any more. Legs aren't so different really, but I'm carrying less fat on my torso although I can 'pinch an inch' as the phrase once had it. Breathing is certainly better than it has been in a long while, and I managed the first 4-5 miles with one breath cycle per 4 footfalls when on the flat or running up modest inclines: the one disadvantage being that I run more slowly like this, though still faster than 10K/hr. Later I upped the breathing rate to one cycle per 3 footfalls, and that enabled me to keep the pace up despite tiredness.
The one miserable bit was finding that I just couldn't run down the hill into the village to finish the run. It's a relatively steep slope, and the feelings of displeasure from knees and calf muscles were too strong and clear to ignore just for a training run. The course I'll be running looks pleasantly flat, so there'll be no popping knees on that.
My legs ache now, which is no surprise, but hopefully they'll settle down tonight and be OK for work tomorrow. By Tuesday evening perhaps enough recovery will have happened for a 10K home from work, or maybe a 5K if things are still sore.
The sunlight looks lovely out there this evening, but I'm just a bit too tired for a photographic expedition tonight.