SE training 2:16:47 [4] 20.47 mi (6:41 / mi)
shoes: Adidas Boston no2
session: 15min easy 15miles @ MP+15s 15min easy. Ran up transpennine to Dunham- ran a circuit which was quiet and mainly flat (had 3 bridges over canal/trail( which was just over 3 miles.
Weights from Friday left me with sore glutes/hams. WP did me good so after 2miles went straight to target pace (6.15) 1st 8 miles were ok, had to work hard to keep the pace, felt a couple of twinges in RT knee- think IT band tight. After 9 miles @6.15 knee was sore running on the uphill over the bridges, other than that it was ok. I dropped the pace slightly, ran well for rest of the 15 miles. Good training session.
Due to see Duncan in 10 days but might try and see hime later in the week to free of the IT.