19M am incl 18M crescendo at 6.45min/M (0-6M); 5.40 (6-12M); 5.30-5.15 (12-18M)
This felt really good. My legs were fresh after two recovery days and I had time before setting out to drink coffee and some Lucozade, so I felt in good shape to hit it hard.
My first segment was nice and slow, though speeding up towards the end.
My second segment, from 6 to 12 miles, was a mild battle as usual to up the pace at the beginning. But by a mile into it, once I reached the open stretches of path in Hyde Park, I hit a really good section of relaxed, almost easy, running at 5.40 pace. Like last Sunday, I felt easy all the way to the final step up in pace.
The third segment, from 12 to 18 miles was from Hyde Park Corner, down Birdcage Walk, up the river to Vauxhall and then along the river to Bankside, across the Millennium Bridge and up to Waterloo Bridge. It's all pretty good and clear running and I found I was really able to speed along. 5.30 pace felt pretty good - I was pushing but not panting - so for the last 3 miles I pushed the pace up a bit, first to 5.25 and then for the final mile and a half I managed 5.15. I was pretty spent at the end, but not slowing.
I've never run such a good 18 miler. I think I'm still in good shape. Now I just need a good sharpening little taper before race day...
This felt really good. My legs were fresh after two recovery days and I had time before setting out to drink coffee and some Lucozade, so I felt in good shape to hit it hard.
My first segment was nice and slow, though speeding up towards the end.
My second segment, from 6 to 12 miles, was a mild battle as usual to up the pace at the beginning. But by a mile into it, once I reached the open stretches of path in Hyde Park, I hit a really good section of relaxed, almost easy, running at 5.40 pace. Like last Sunday, I felt easy all the way to the final step up in pace.
The third segment, from 12 to 18 miles was from Hyde Park Corner, down Birdcage Walk, up the river to Vauxhall and then along the river to Bankside, across the Millennium Bridge and up to Waterloo Bridge. It's all pretty good and clear running and I found I was really able to speed along. 5.30 pace felt pretty good - I was pushing but not panting - so for the last 3 miles I pushed the pace up a bit, first to 5.25 and then for the final mile and a half I managed 5.15. I was pretty spent at the end, but not slowing.
I've never run such a good 18 miler. I think I'm still in good shape. Now I just need a good sharpening little taper before race day...
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