Long run in the frost

Well, after my fall two weeks ago its the first long run and its freezing cold and icy again. Out with my friend Stevie Oatcake we attempt the canal to do the route to the Harecastle tunnel and back but once again it is too slippy. Fortunately I don't fall this time and we get off the canal at Stoke, up Hartshill Bank, through Newcastle-under-Lyme, up another bank to Clayton, down and under the motorway and into the back of Trentham Park and home. It was 11.6 miles and took 1hr 49 mins, so a slow pace of 9min24secs, but given the conditions it was OK. My favourite bit was taking off up the hill to Clayton at 8min pace, although it knackered me out for the rest of the run! Hope to be back to full training this week, will update after next run