The Sunday run, while most are sleeping off a hangover or having a deserved lyin from a working week the distance runners of the world are out for the religous long Sunday run. The corner stone of any distance athlete and a chance to get that base work up. So Last Sunday morning I head out for my 2 hour run and covered 17.7 miles so I thought I would show you some of what I saw that morning, it was a very nice morning (7.45am) with blue skys and jack frost had been out, I popped the gloves and hat. I didn't take a camera but I found what I needed on the internet (amazing what you can find on there!), I have also added some music (didn't have the itouch on this particular morning but this song is first on my current play list for the odd run). So knock the track on and follow me for the run......

Where else to start but the sand dunes, its the gateway to many routes so roll the dice and pick a trail to the sea!

Not quite skinny dipping weather but a few miles already in the bank and time to run like Rocky down the beach...first of many today.

I jump up on to the grass trails towards Porthcawl, I pass 'Sker Hous' famous for being haunted. The story is along the lines of a father locking his daughter in her room and she died, apparantly she still screams at night now. It has been done up and people live there now....good luck to them!!

After doing burst to get past the scary house, I come to a jewell of Porthcawl...The Royal Golf Club. I run along the trail outside the course while the rich and famous gather on the 1st tee.

Hit Rest Bay (used to live 400m up the road, parents still do but no time to call in this morning...I got work to do!

Millionaire Bullevard if you will. Coming out of Rest Bay with fantastic views you pass a couple of lovely house (yes they are just one house) and one day if I save all my pennies I can return to Porthcawl and maybe to one of these!

If you fancy this one it is for sale at just under £2,000,000!!

Can't run in Porthcawl without going on the prom, lucky for me it is to early for the masses so I cruise by with just a few dog walkers and the ones who can't sleep.

Not the biggest of Marina's at the end of the prom but apparantly it is going to get funding for millions of pounds to make it one of the biggest on the Bristol Channel.....probably never actually happen but they like to talk about doing things.

Another Beach, this is Coney Beach and the route to Newton and the big brother of Kenfig sand dunes...Merthyr Mawr sand dunes, you can see them in the distance.

Getting closer to the the big dipper, now on Newton Beach. Done about 10/11miles now, not feeling to bad although could do with a drink to be honest. O well only only 10k to go, and there could be worst places to be.

Take a sharp left and hit a little bit of sand, I do my best to avoid the big dipper!

Only 181 miles to my club house, Belgrave Hall.

This picture explains it really, I came out of the trails and headed back home through the lanes as it's quiet in there and people are starting to come out to enjoy the lovely morning.

Changing lanes...Zig Zag to Moor Lane. This is where I can be fined doing mile reps, a very quiet lane that has been the backbone of my running since I started...I know every stone on this lane!

I some times feel like I am running in circles....back at Kenfig and I cross over the Pyle&Kenfig golf course, don't worry it's allowed with a few public pathways going through.

Down the road you come accross a favourite place of mine that me and Lee walk to when I want to enjoy a malibu and pinapple juice. Another haunted pub and people still hear a girl playing a piano upstairs. Has been on telly a few times.

This is the only picture I could find of this place. Just around the corner from the Prince pub, in the night it is lovely but on a Sunday morning like when I am running it is a bit of a maze getting through all the cars and people as the head to church.

So that was my Sunday run....where next weekend?!, maybe Margam Park to see the old deer, havn't seen them for a while. the main thing for me is that I covered 17.7 miles in 2hours. George is a slave driver though and wants me to get that to 19 this winter.

Simx