Long run 30km 2.29

Ran from Surry Hills down to Mike's place in Bondi. Took it relatively at 5.03 pace and then met up with Mike, Durante and Terrance. Took it nice and easy up Bondi road and ventured into the soft grass of Queens park and then went around the outside loop of cenntenial. The pace (5.20) was pretty comfortable at this stage. We increased the pace (4.40) when we started a loop of the inside track and more or less maintained the pace back down to Bondi. In order to cover 2 hours we needed to run 2 loops or Ben Buckler. At this stage i was 2 hours 15 on my feet and i didn't appreciate the hills we had to tackle. Struggled towards the end and was pleased to finish unscathed after yesterday's ankle debacle. Terrance is planning on running the 6 foot track again and looks strong especially on the hills and will better his pb of 4.27. I was trying to convince Mike and Durante to run 6 foot as a training run. They were having none of it. In saying that they are keen to explore different variations of the long run which brings me to a book I picked up today "running tough" by Sandrock. Sandrock's book covers 75 workouts from running experts ranging from Shorter, Deek, Lydiard and Rodgers. Plenty of long run suggestions and i can pass on the tempos/intervals sessions to Mike and Tom for our Tues & Thurs sessions.