20M am crescendo long run
I was scared before I started my run this morning. It takes a few of these hard long runs to get your confidence up and I've not hit one hard since February.
I didn't have my Garmin (battery failure heading out the door), so I ran it by feel. I used the same route as the last two weeks - 20 miles with the last 8 or 9 mainly along the canal back from Limehouse. It's a better route than I've had in my repertoire since we moved to NW5. The routes I've used before have involved 4 miles up hill at the end (from the river) rather than the 1.5 this one involves.
I ran the first couple of miles easy (probably 7.30 miling), the next five or six nice and steady (more like 6.30 miling), the middle six or seven miles (from Hyde Park Corner to Mile End Road) at something that felt like 6.00 and the final six or seven at about 5.30. The whole run came out at about 6.15 pace, which means my estimates were probably fairly close to the mark.
I didn't feel at all tight by the end and was still full of running. Which tells me I'm ready for some proper training.
92 miles this week.
I was scared before I started my run this morning. It takes a few of these hard long runs to get your confidence up and I've not hit one hard since February.
I didn't have my Garmin (battery failure heading out the door), so I ran it by feel. I used the same route as the last two weeks - 20 miles with the last 8 or 9 mainly along the canal back from Limehouse. It's a better route than I've had in my repertoire since we moved to NW5. The routes I've used before have involved 4 miles up hill at the end (from the river) rather than the 1.5 this one involves.
I ran the first couple of miles easy (probably 7.30 miling), the next five or six nice and steady (more like 6.30 miling), the middle six or seven miles (from Hyde Park Corner to Mile End Road) at something that felt like 6.00 and the final six or seven at about 5.30. The whole run came out at about 6.15 pace, which means my estimates were probably fairly close to the mark.
I didn't feel at all tight by the end and was still full of running. Which tells me I'm ready for some proper training.
92 miles this week.
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