With a new routine of a 10pm bed time, I'm finding myself up earlier and earlier.

Brought Molly down towards to King George Park, near the base of the Iron Cove Bridge. Almost instinctively, took the shoes off and proceed to run in circles for 8km (500m laps).

Felt better the longer I went. Had the dog chasing me the whole way. Turned into a tidy little barefoot progressive tempo.

Splits were: 4:46, 4:18, 4:12, 3:58, 3:56, 3:50, 3:43, 3:30

With the warm-up and warm-down, 13km in total.