A solid crescendo long run

24M - long run including 22M crescendo at 6.20-6.00-5.50min/M

A confidence boosting long run. I prepared for it properly by breakfasting 4 hours in advance (a pint of hot choc and a crumpet - nothing too heavy) and keeping myself fuelled en route (lucozade in bottles on my belt strap and another slug of lucozade from a bottle hidden in the front garden at half way).

The preparation / time sitting around waiting to start made me unexpectedly nervous. A bit strange really. But all good practice. I ran it in two loops. I first did a 12 mile loop around Brockwell and Dulwhich Parks. I then headed out to Battersea and back. I finished with an extra loop around Brockwell, partly to finish my fast stint and then to cruise a last couple of miles nice and slowly to keep my legs loose.

I ran the first 22 in three 7.33 mile segments at 6.20, 6.00 and 5.50min/M pace. I felt great moving up through the gears and was a little ahead of my target times on each section despite blustery conditions and some hill (~600ft in all). By the end I was a bit tired, but my hamstrings weren't tight like they can be at the end of a long one and I had plenty left in me.

The one 22 miler I ran during last year's preparation was a real struggle compared to this. I finished at 6.18min/M and my stride was shortening badly by the end.

The plan is to do 25 next Sunday and to run the last five at 5.20 pace. Should be interesting.