I had a couple of runs this weekend.  The Saturday run felt disappointing: I felt a bit off and unstretched.  I took it easy for the Sunday run.  My schedule had me down for a 100 min run, but I decided to do the Isle of Dogs run (11.7km).  I kept a steady pace with 3-step breathing (3 steps for each inhale, then 3 steps for each exhale).  I took just over an hour, which is the same pace as a 4-hour marathon.  I felt a bit sleepy in the first half, but I had had a bowl of oats and bran for breakfast, so I knew that I would pass that stage and feel better eventually.  I was pleased that I kept the same pace even at the end, and I wasn't distracted by being close to the finish.

As I'm typing this, I have strapped an ice pack (wrapped in a tea-towel) on my left ankle and it has been there for about 15 minutes.  My left ankle is typically the more tender.