21M pm crescendo long run at 6.12min/M (0-6M); 5.45 (6-13); 5.29 (14-20)
We got back from Oxford pretty late late last night and I my legs felt like rubbish when I got up, so I was anxious about this run... my first proper long run of the season. I had a proper breakfast and then ran it in the early afternoon. I've decided that I need to run these properly on flat roads to get a consistent measure of where I am.
This was easier when we were in South London - there were good hill-less routes home from the river. Looking back at my blog at last year's marathon build-up, I think I only managed one low altitude, flat long run. The rest were in Bekoji, Addis, or finished up hill back to Dartmouth Park.
Today's route worked well and I might stick with it or something pretty similar over the coming months. I ran gently down to the canal at Regent's Park via Primrose Hill, across east to St Panras Way and then straight down to the river (about 6 miles). Then I headed West along the river to Battersea Park (crossing the river to the South bank at Westminster, back North at Vauxhall and back over again at Chelsea Bridge) and ran a lap and three quarters of the park. I then turned back and retraced my steps, including the extra loop of the park to finish my run proper at Embankment tube. It meant that the 2nd and 3rd thirds of the run were on the flat and without much in the way of obstacles.
I ran the 2nd third fairly comfortably at 5.45min/M pace and didn't feel much in the way of tiredness when I turned to start my final, hard, third. I decided not to go crazy as it's my first faster long one. I aimed for 5.30min/M pace and achieved that without feeling like I was on the edge (though I was having to push and I was feeling it).
All in all, this week has been a satisfying start to marathon training. Friday's run was also good. And today's route even worked well in terms of warm down. I jogged up through Trafalgar Square to Leicester Square tube, picking up a Yazoo and a cereal bar to consume on the way home. I then jogged again back from Kentish Town tube to home. My legs seem to have stayed looser than they often do when I run to the door and stretch at home.
We got back from Oxford pretty late late last night and I my legs felt like rubbish when I got up, so I was anxious about this run... my first proper long run of the season. I had a proper breakfast and then ran it in the early afternoon. I've decided that I need to run these properly on flat roads to get a consistent measure of where I am.
This was easier when we were in South London - there were good hill-less routes home from the river. Looking back at my blog at last year's marathon build-up, I think I only managed one low altitude, flat long run. The rest were in Bekoji, Addis, or finished up hill back to Dartmouth Park.
Today's route worked well and I might stick with it or something pretty similar over the coming months. I ran gently down to the canal at Regent's Park via Primrose Hill, across east to St Panras Way and then straight down to the river (about 6 miles). Then I headed West along the river to Battersea Park (crossing the river to the South bank at Westminster, back North at Vauxhall and back over again at Chelsea Bridge) and ran a lap and three quarters of the park. I then turned back and retraced my steps, including the extra loop of the park to finish my run proper at Embankment tube. It meant that the 2nd and 3rd thirds of the run were on the flat and without much in the way of obstacles.
I ran the 2nd third fairly comfortably at 5.45min/M pace and didn't feel much in the way of tiredness when I turned to start my final, hard, third. I decided not to go crazy as it's my first faster long one. I aimed for 5.30min/M pace and achieved that without feeling like I was on the edge (though I was having to push and I was feeling it).
All in all, this week has been a satisfying start to marathon training. Friday's run was also good. And today's route even worked well in terms of warm down. I jogged up through Trafalgar Square to Leicester Square tube, picking up a Yazoo and a cereal bar to consume on the way home. I then jogged again back from Kentish Town tube to home. My legs seem to have stayed looser than they often do when I run to the door and stretch at home.
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