12 mile crescendo (with Kebede and others as inspiration)

12M pm crescendo run at 6.30-5.20min/M

I ran another sharpish 12 miler today. This time along the Regents Canal to the West.

It was nothing too crazy, but a nice crescendo effort. I felt really nice and easy in my running despite a little bit of achiness from yesterday's strides. I was intending to go out nice and gently and then pick it up more gradually, but I headed out at 6.30 pace for the first couple of miles. From mile two to mile six I picked it up to six minute miling. Again, I felt pretty easy. From mile six to mile ten I started pushing it a bit more - at 5.40min/M pace. This felt more natural - pushing off better - even if I was beginning to breath a bit harder. From mile ten to the end I went pretty hard. Along the canal, I kept it fast but not all out - 5.20min/M. From the canal home (the last mile and half) is up hill and I gave it the full treatment - which came out at 5.40min/M with the hill and various road crossings.

I've not been running with my Garmin much recently and I was chuffed how easy the different speeds felt. I've probably been going better than I had thought.

I was probably also sped up today by the spirit of the Chicago Marathon. I really enjoyed Kebede's victory. Though not quite as much as his battle there with Wanjiru in 2010. Or Salazar's duel in the sun in Boston in '82 which I found myself dragged into reliving. Cracking stuff. NYC marathon next weekend.

Oh and I used my morning to bake some more tasty offerings. This time it was fougasse. I think they came out a bit chubby. But that didn't detract from their yumminess.