Followed this with an 8 miler tonight. The first mile / mile and a half were uphill. Steady enough all through and finished it at 8:28 m/m pace.
Legs were still tired after last night so it was tougher than it should have been.
Have entered a half marathon on Sunday. 4 laps of Richmond Park. Supposed to be about 20deg at 9am on Sunday. Will decide on the day what pace I will do this at. Depend on course, width of paths and crowds I guess.
Got up yesterday and decided I would try the parkrun. Have not done it for a long time but figured that it would be fun.
Strolled up there and got there with a few minutes to spare to find that there was no body at the usual start place.
No parkrun in sight. Must be another start location. I was debating about heading off on a 6 miler at MP when I spotted one or two people in the distance heading for the woods.
So off up the hill to the woods I went.
And yes they were on a different start. Not sure why. When I got there they were just starting so I lost some time as I was not prepared to go and I nearly took out a little kid who was with his Dad and somehow they were not at the very back. So had to apply emergency brakes after applying the full throttle.
The normal route has this profile :
But the route yesterday was like this with the last mile being a climb instead of a mini climb and descent :
The last climb was brutal.
My watch time was 23:01 and my official time was 23:31. I did not start the watch until just after the near collision.
I finished 42 out of 165 runners and was 2nd in my age group.
I was well and truly knackered but then decided to do 3 miles at MP. This was probably when I felt the heat the most and I had forgot to bring water to re-hydrate after the 5k effort. Silly boy.
So 3 miles at 7:59 m/m.
Today I decided to try the LSR the day after a hard run. It is how Hal Higdon recommends you should incorporate the MP into the training plan.
I went out with 10 -12 miles in my head at 8:30 - 8:45 pace.
Ended up doing 11 miles at 8:35 m /m. Last 1-2 miles were tough as the legs were getting tired.
So that is 37 miles this week in all. Pretty good first week of training.
Carter - great running from you yesterday. Super mileage in the conditions. It was very warm by 9am down in London too. You have done the best training you could. You will surprise yourself on the day. As Nell says. The adrenalin will kick in and maybe there will not be so many cows in the way.
Ali - 4 work days to go. Looking forward to your break before your teaching course no doubt.
Some great running at the mo. Getting the miles in nicely and enjoying it too.