Rocked up this morning to a very depleted crowd - one person in the 6:10 group and about 8 starting the 6:20 group including Gareth Banks, John Binfield, Dennis, Mark Fiore, couple of girls and a chap called Simon. Picked up Ray heading up to North Head. Very easy pace to start with chatting all the way. Discovered that there is form behind the recent rise of John Binfield - he was pretty good as a kid coming 16th in the Inter Counties Cross Country (equivalent of Nationals) and ran a 1:59 800m.
Continued this way until coming down into Seaforth in the final 5km when the chap called Simon (who had been running ahead of us, getting lost then rejoining us) pushed ahead and I ran with him. Was probably running under 4:00 per/km at that stage but I didn't have the Garmin on. All up about 2:27 for the 30km.
Could feel the heel all the way and it's sore. Had been responding well to the eccentric loading (but not on a step) before that so I'll continue it. Will be a long process.
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