So this morning I decided there was nothing else to do but strap on the camelbak and running shoes and head out the door. The run time scheduled on my training plan today was 3 hours and given the injury I decided to be even more cautious than I usually am - so for the first hour I walked 8 mins and then ran for 2 mins. There wasn't too much pain being experienced so during the second hour I lifted the pace slightly and then did the same again for the third hour - finally I was back to running 8 mins and walking 2.
The other interesting observation is that the fat adaption continues as I am still enjoying the real food I eat on paleo - I didn't eat breakfast before I left for my run this morning and I didn't get hungry while I was out. I took 1.5 lites of electrolyte with me and also bought a litre of water while I was out - that helped to wash down the 2 chocolate gu's that I had at 40 minute intervals starting after I had been out for an hour and 40 mins.
I also decided that given the amount of time I needed to be on my feet I would to explore parts of the city that I haven't covered before and I attach some photos I took along the way - similar views but taken from different angles.
I was finally relieved to arrive back home with my watch showing that I had been out for 3 hours exactly- however, only 22 Kms was covered - goodness me - ar this rate I will be out for 6 hours on marathon day - I will need to take a packed lunch!