Another long day of running including a Parkrun PB

I've had quite a week of running this week, I did my first night run and I've maintained my runstreak. I decided, as last week to run at Studley Royal and Fountains Abbey. I sat last night and worked out a route similar to the route at Equinox24 then asked if anyone wanted to join me. I had only one taker. I think two things were possibly putting people off, lots of runners don't like laps and the other thing was the planned pace of 10-11 minute mile pace. But anyway Hayley was up for it.
This morning I got up and walked the dog to warm my constant aching muscles and bones then drove to Ripon and parked at the car park at Studley Royal before jogging and doing dynamic stretches to the start of the 76th Parkrun at Fountains Abbey http://www.parkrun.org.uk/fountainsabbey/

That was a mile worth of warm up. There was not much time for socialising as we were called to the start, as usual I went towards the back, Hayley joined me and after a few messages we were off. I didn't have any plans only to run hard, as the laps later would be steady. Its important to mix up the training, and if I want to run fast I run best in company. I got a PB last week of 26:21 but after a hard week of training I was thinking that I would not be quick this week. I set off weaving though the crowds and saying hi to friends as I passed. I am not a parkrun regular because Saturday has been long bike day for so long, but I got a feel that I was doing OK, I pushed myself hard and entered the second lap slowly gaining and overtaking people, as I approached the end I didn't have a sprint finish, I was done in. I stopped my watch, 26:01. Wow! PB, hopefully with 25 on the front as I had not stopped my watch immediately.
Hayley was talking to Dawn and we persuaded her to join us for a lap. she agreed to see how it went. We walked up to the visitor center and then jogged to Studley to my car to get water and fuel, another .87 of a mile.

We set off, up the grass hill to the St Mary's Church, out of the gate, past the visitor center and onto Howe Hill where we turned off across the fields with a great view of the Abbey,



Through the cows, the farm and up through the wood to the stone arch, through to to the deer field, down into Studley and over 5 of the bridges, up to Sam,s Seat, down to the entrance, up the main drive down the car exit road to the car park and to the car. Lap 1 complete, 5.6 miles done. Dawn decided to leave it at that but Hayley was happy to carry on. Hayley and I got more water and I refilled my Tailwind http://www.tailwindnutrition.co.uk/ then we walked/jogged Dawn back to the visitor center and ran our second lap, at the car we refueled and dehydrated and set off on the third lap, Hayley started to be bothered by an old injury and decided to make this her last lap. Good decision listening to her body rather than her head as she really wanted to do the four laps but its not worth risking injury and she had run 20 miles today. At the car she decided to go to the cafe to wait whilst I slogged out the final lap, it was tough but I managed and finally made it back to the car for a well deserved ice cream.
Really glad that Hayley and Dawn chose to accompany me today, they helped me get it done.
The 4 laps totaled 22.36 miles which including fuel stops took 4 hours 42 minutes and 52 seconds. I Checked my phone and had a message from Parkrun, Yey! a PB 25:49, position 97 and 2nd in my age cat.
Total running today
1.01 mile W/U 12:21
3.07 mile Parkrun 25:49
0.87 mile C/D
22.36 mile 4 lap run 4:42:52

Total run miles 27.31 time 5:31:10
Didn't take any pics today so they are all old ones.