24M am crescendo run at 6.45min/M (0-8M), 6.10 (8-16M) & 5.40-5.30 (16-24M)
This was the way to end my week. I had been feeling miserable after my rubbish run last Sunday and then had missed a session and shortened another in the week. I guess that left me a bit fresh and hungry for a hard long run.
I ran a loop of Hyde Park to get some extra miles in compared to my standard Regent's Park, Marble Arch, Hyde Park Corner, Westminster, Tower Bridge, Limehouse, Regent's Canal route.
I felt pretty shocking in the slow segment, but from then on felt great. I didn't go crazy at the beginning of the final 8 miles, and slowly cranked up the speed/effort/pain. By the end I was holding 5.30 despite the odd bike or bridge or lock, so I was pretty happy. The last mile and a half is up holland usually comes out at 6.00min/M when pushing hard, but was 5.50min/M today.
If I get another 2-3 quality weeks in, you never know, I might begin shape to run a half decent marathon on April 13th!
This was the way to end my week. I had been feeling miserable after my rubbish run last Sunday and then had missed a session and shortened another in the week. I guess that left me a bit fresh and hungry for a hard long run.
I ran a loop of Hyde Park to get some extra miles in compared to my standard Regent's Park, Marble Arch, Hyde Park Corner, Westminster, Tower Bridge, Limehouse, Regent's Canal route.
I felt pretty shocking in the slow segment, but from then on felt great. I didn't go crazy at the beginning of the final 8 miles, and slowly cranked up the speed/effort/pain. By the end I was holding 5.30 despite the odd bike or bridge or lock, so I was pretty happy. The last mile and a half is up holland usually comes out at 6.00min/M when pushing hard, but was 5.50min/M today.
If I get another 2-3 quality weeks in, you never know, I might begin shape to run a half decent marathon on April 13th!
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