20/08- Focus Long Run (Sunday's Run on a Tuesday) 14 miles

Finally with a day off, I have got the chance to go out and go long. 14 miles this one which was the long run from the end of Week 7 this Sunday just gone.
Ran on a 5/1 Galloway for 2:45 and then 3/1 until finish.
First 16 kms was great but last 6.5 like death. However in the last couple of kms I did find some sort of extra power doing the 3 minute runs still under 9 min/kms and parts of it at 8:30 min/kms despite being absolutely SPENT.
Had Kinesio taped my knees for stability which I do believe helped (separate post).
Been advised to go on a 3/1 Galloway or a 2:30/30 Galloway by peeps in the group to go the distance. At the Hills to Henley did 2/1 and the day lasted forever, but am going to try the 3/1 and 2:30/30 over the next couple of weeks on long runs to see what the result is.
Followed this up with a 2.5 km walk with Mum and a bike ride for Monday's Cross Training Session (separate post)