Distance 7km [total: minimalist 112km: Barefoot 443km]
Monday evening and according to the weather people this is the last of the fine days before we get some cold wet weather heading in from the west.
I got to the beach at 5pm, the sun has about 20 minutes left before sunset. It's turning around now, the days are getting slightly lighter, minute by minute.
The tide was at its high water mark and there was not much beach at the lower end of the run.
The recent wild weather has pushed the sand dunes further back, erosion eating into them, a little bit more each year.
It was around there where I had to run in the water, only about 30cm deep.
No problems to report, the running is flowing much easier now, none of the aches and pains that marked the transition out of cushioned shoes.
I still find I have to heed the advice of Ken Bob when it comes to concentrating too much on my foot placement, relax, relax, relax, was the advice.
The more you think about how you are running the less well you seem to run.
One trick I have found when I find myself tensing too much is to let the arms go loose and floppy and then let that flow down to the legs.
I finished the 7km run off with a paddle in the water, which at this time of the year is pretty cold, I'd guess 10C. I paddled until my feet were too cold to work properly.
Then, back home in the car with the floor heaters on full as the reward.
There was a spectacular sunset on the Monday evening, its at times like that you wish you had a camera to capture it. The sky was clear except for a set of clouds on the horizon that were reflecting the sun that had just set, they turned flame red.
I'll see if I can squeeze another run in on the Thursday, or maybe just some training drills.