I have been doing lots of excercises and stretches as prescribed by my phizzio and so yesterday decided that a LSR was in order, just to see if I could get further than 3 or 4 miles.

The atrocious weather of the last couple of days had eased into windy sunshine and so I breakfasted on porridge and honey and took an energy drink with me and set off with my MP3 for company. I decided to do a 6 mile route on the road and see how the knee felt after that and then decide if I could do more.
The first 6 miles went by quite eneventfully, a little uncomfortable at times in the knee but nothing bad so when I got home after that I changed into my trail shoes and grabbed some water and jelly babies and set off for a hike round the sea wall. My knee behaved even better during this next 6 miles and I got back home pleased with my efforts but getting a bit tired and my legs aching from the long grass and stones. I changed back into my Nike Frees and set off again, slower but still enthusiastic and covered another 3.25 miles before I got back to the house and decided that I had done enough for that day. I did suffer rather badly with cramp in the feet and legs for the last mile and that carried for an hour after I had finished the run. Most unusual for me to cramp while running, maybe I hadn't drunk enough the day before. I had certainly not been deydrated on the run.
After a bath and some food I did my knee excercises and stretches and am happy to say that the knee didn't feel any worse than before the run.

This morning my hamstrings and lower back are stiff but that is all and my Pilates class tonight will help stretch that out.
I am smiling again and now looking forward to Beachy Head, knowing I haven't run as far as I would have liked to but I will be as prepared as possible.

15.25 miles
didn't time it
:0))