Time: 1 hours 5 minutes 20 seconds
Another speedy run this evening. The plan was a "brisk 60 minutes". Having run 7.62 miles in an hour last week, I thought I'd go for it again, but this time carry on for 8 laps (of the slightly shorter variety - just over a mile each). If I matched last Thursday's pace, I could run 8 miles in about 63 minutes.
A slight spanner in the works - it rained today. All day. The thought of going for a fast run in the rain was not appealing. Luckily it had stopped and was quickly clearing up by about 6pm and by the time I got home it had brightened up a lot, so I got changed, and set off with my sunglasses into the evening sun. The pavement was a bit slippy when I set off, so I took it carefully to begin with, but was soon running at a comfortable sub 8-minute-mile pace.
I'd set off counterclockwise again (despite thinking I'd change direction this week), so was putting in the fast sections in the same places as before - but not quite as distinct as last time. I kept my overall pace faster, and the "sprint" sections not quite as fast as last time. This was a deliberate choice to make sure I could keep up this "10k" pace for the full 8+ miles. I didn't want to burn out on the sprints, or worse - risk an injury by slipping on the wet pavement if I was going too fast.
By the end of mile 4, my average times have drifted from 7m45s a mile down to 7m48s. Can I do a negative split to get the average back down? Or will the second half prove tougher? As long as I can keep it under 8 minutes a mile I'll be happy. Once mile 5 is finished, however, I can feel I've got enough in me to keep pushing through miles 6, 7 & 8 to beat my 63 minute target.
The sun is low in the sky, and I ditch my shades as I pass my car, now I don't need them to blot out the glare as I run directly into the light. I up my pace, just a bit, I still have three miles to do, and I know I'm tiring. I don't want to blow up too soon, but I do want to run as fast as I comfortably can.
Mile 6 is good, mile 7 whizzes by in a blur and then I'm still going for it - I'm on my last mile.
I reach 7.73 miles in an hour; 8 miles in under 62 minutes; and the full 8 laps in 65 minutes.
According to the Lucozade Sport website, this kind of pace could mean a Half Marathon in 1h44m and (get this!) a Full Marathon in 3h37m
I reach 7.73 miles in an hour; 8 miles in under 62 minutes; and the full 8 laps in 65 minutes.
According to the Lucozade Sport website, this kind of pace could mean a Half Marathon in 1h44m and (get this!) a Full Marathon in 3h37m
1 comment:
well done. check earlier entries. love from mum
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