Posted: Yesterday at 20:26
well run BRB - Alsager has the reputation of being the top 5 miler in Britain and has been for many years.
Not easy to do a run after having run a flat-out race and I think usually best to avoid - I think you can be susceptible to injury especially if you are wearing lighter shoes than normal for racing and your legs can be sore, but a total of 13 should be ok in the way you did.
If you have a big break between the run, then it's not the same. I did 20 in total today but it wasn't a 20 as I did a proper 16 and then had a break - sat down and had a hot chocolate and soft drink and then did a slower 4 to the gym. Because of the break, it wasn't the same physical effect as doing it straight off even if the numbers at the end of the week say I did 20.
Next week I am doing a 10k but though I was originally scheduled to do more, I will probably just focus on the 10k as there are enough other weeks to get very long runs in.