Good tempo at the Southern 12 stage relay

11M incl 5M at 5.15min/M and 3M at 5.19min/M

We came 2nd in the Southern 12 Stage Road Relay. A cracking team performance! Great team support was key. Silver medals and bottles of wine all round.

I went out a bit hard on my (5 mile) leg for the A team probably (5.05 pace), though I managed similar for the first 10K last week. This time I ended up slowing to 5.15min/M. I guess Thursday's long run was a factor. But still, it was a good tempo workout.

I then ran a second (shorter, 3 mile) leg at closer to marathon pace (5.19min/M). It felt pretty comfortable. I think my main issue is my threshold pace, though I seem to be able to sustain close to my threshold for a fair distance. Which is good for the marathon I guess.

Three weeks to go...