Pale ale effort

My run last night was hijacked when the whole family went and visited friends at a campsite, and I ended up quaffing a couple of India Pale Ale's. Sometimes, on a warm summer evening, this is the right thing to do.

I ran today in the late morning warmth. A warm-up of 2k; 4 X 50m strides; and then a run of 4k on the track in 16:23. This ended up being slower than the 16:00-16:10 I had envisioned for myself. I followed this up by running 4X 200m, non-timed, with a 300m walk between.