Steady 45 minutes.  What a change in the temperature. 

Used the old shoes again.  At the time I didn't think they were having the same impact as yesterday but at the end I felt good about them again.  Have been wearing the ankle support as well and this has a hem that sits under the arch of the foot.  With the gel pad as well it feels uncomfortable on the most sensitive part of the foot so need to try without the support.

Next run is a long one so don't want to be too experimental so will revert to newer shoes and experiment next week.  I will be trying out carb gel on the long run.  Always stuck to energy drinks before but on long training runs it is a lot to carry so little gel packs might be the answer.