22M pm long run 1-10M at ~6.15min/M; 10-21M at 4.55-5.25 (surges) / 5.42 (recoveries)
My legs are fickle little things. They are back on form today and, though I've never run a long run like this one, I think they've never been better.
I ran it late in the day so that I didn't have to miss out on sleep or my planned activities for the day. Maybe that helped.
I took it fairly easy for the first 10 miles and then ran the second half in surges. The plan was to run surges of miles at about 5m15s pace alternating with miles at 5m45s pace. It's my much slower version of a session that Charlie Spedding used before his Los Angeles bronze.
My first hard mile came out at 4.55, so I thought I'd keep up a healthy pace for another couple at least (5.25). I then switched to more like what I had planned (alternate hard and 5.45 pace). I was only interrupted by an almighty and undignified fall in front of a gaggle of tourists as I cornered over-enthusiastically at Tower Hill...
Miles 11-21 mile-by-mile came out at 4.55-5.25-5.25-5.42-5.18-5.30-5.20 (excluding a pause to repair my pride after my fall)-5.45-5.15-5.40-5.20. That means the average for the 11 mile stretch was 5.25 with seven harder miles and four steadier. Tidy. Especially when I consider the fact that my legs were so rubbish on Friday morning that I only managed 5.17 for the mile rep in the middle of my pyramid session. And the rubbish medium-long tempo the week before was a struggle at 5.35...
I warmed down nice and sedately for mile 22 and then took the tube home with a Yazoo, and oat bar and the Observer from Embankment. Met some nice teachers from Haverstock School on the tube.
I like this session. I'll try it again.
My legs are fickle little things. They are back on form today and, though I've never run a long run like this one, I think they've never been better.
I ran it late in the day so that I didn't have to miss out on sleep or my planned activities for the day. Maybe that helped.
I took it fairly easy for the first 10 miles and then ran the second half in surges. The plan was to run surges of miles at about 5m15s pace alternating with miles at 5m45s pace. It's my much slower version of a session that Charlie Spedding used before his Los Angeles bronze.
My first hard mile came out at 4.55, so I thought I'd keep up a healthy pace for another couple at least (5.25). I then switched to more like what I had planned (alternate hard and 5.45 pace). I was only interrupted by an almighty and undignified fall in front of a gaggle of tourists as I cornered over-enthusiastically at Tower Hill...
Miles 11-21 mile-by-mile came out at 4.55-5.25-5.25-5.42-5.18-5.30-5.20 (excluding a pause to repair my pride after my fall)-5.45-5.15-5.40-5.20. That means the average for the 11 mile stretch was 5.25 with seven harder miles and four steadier. Tidy. Especially when I consider the fact that my legs were so rubbish on Friday morning that I only managed 5.17 for the mile rep in the middle of my pyramid session. And the rubbish medium-long tempo the week before was a struggle at 5.35...
I warmed down nice and sedately for mile 22 and then took the tube home with a Yazoo, and oat bar and the Observer from Embankment. Met some nice teachers from Haverstock School on the tube.
I like this session. I'll try it again.
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