Hey all welcome back!
Sunday morning is my go to day for longer runs.
With runs above 20km i normally take my nutrion with me - using isotonic energy gels every 20-25 min and taking sips of water with salt tabs ever now and then. 
Clothing was difficult as last weeks there was some nightly freezing - so I prepared for that - wearing 3 layers, gloves and had to carry my activeskin for the water. Turned out last night was not that cold, so on hindsight 1 or 2 layers would had been sufficient. The pockets in my coat allowed me to store the gloves. On any run I wear a cap - as this is simply handy in all weather. No sun or rain in your eyes makes a world of difference how you experience the weather.
The run:
I did a run through 3 different countrysides, ranging from paved to paved with holes to unpaved roads which makes it quite fun.
I tried to maintain a somewhat steady pace staying in zone 3 the whole time. Aiming to stay below 5 min / km without having a too high heartrate. Ended up at 25km - in 2 hours and a few seconds.
**secret weapon: **
Music! Uptempo music
i am a big fan of fast music on fast runs and relaxed music on slower runs! Todays music:
Posted Using InLeo Alpha
Next week I will work on extending the run to 28 - 30km
Happy Running!
