I did 12K today after two days off. Cleared the first 6K in 28:50 and the 12K in 59:30. I wasnt particularly strong. Only managed 20 pushups and 30 crunches after the run. Met three runners.
Will be going for another 12K tomorrow. Time not impressive but I know I have to stay the course if I am to improve. Cant let the time discourage me. Need to get my mileage up to 70Kms/Wk. Need to start doing 5 runs per week next week. Knees are sore but nothing I can call an injury. Otherwise I am great.