New Long Run

I did this run today. 13.36 miles in 1 hr 56' 45. 8.41 minute miles or 6.9 mph. Felt ok.

Long run (16/01/2010)

I ran this today, took it steady and wanted to spend about 1hr30 on my feet, in the end it was 1'41, so probably a bit too steady!

11.47 miles in 1'41'39. 8'54 minute miles and 6.8 miles per hour

Another 9 miles

Managed to get another decent run in today. It was a slight deviation of this route because of the explosion in Shrewsbury at the weekend.

Friday's run was 9.46 miles covered in 1:18:23 at 8.18 minute miles at 7.2 mph
Monday's was 9.63 miles covered in 1:23:17 at 8.34 minute miles at 6.9 mph

In my defence, today was busier traffic wise, slightly longer as I did a detour, colder, and was my third 10 mile run in a week (I ran with the club on the 29th over the highest peak in Shropshire). So take all that into account and I'm pretty pleased.

First run of the decade

So I'm in the London Marathon for 2010. Good news. Got to start picking up the miles though. So my first run of the new decade was this one: 9.46 miles in 1hr 18'23 doing 8.18 minute miles and around 7.2 miles per hour. Be nice if I could keep that up for 26.2 miles. But I can't. At least not now.

Some more progress

For the last few weeks I've only been running once and if I'm lucky twice a week. I last blogged about the upcoming handicap run.

I ran 26'59 against a best of 25'47 last year. Went for a run today and clocked 25'29 and had plenty in the tank (or so I think), so quite pleased with that. 1'30 improvement on last time and quicker than last year by '16, so I've got to be looking sub 25 minutes. I'll try and do that this week and see how I feel at the end.

Progress

Just under a year ago I ran the route below for the first time(clocked 29'42), ran it a few days later (29'36) and then in a time trial with the club (25'47). I know the run is coming up again soon so I thought I'd give it a go. Didn't push it as we have a time trial on Wednesday and just to gauge where I was at...clocked 26'59. I'll run it later in the week and pick it up again. So if I measure it against a year ago, I'm almost 3 minutes quicker. If I can be 3 minutes quicker on the time trial itself I'll be really happy.

New personal best

I regularly run a 3.43 mile (5.52km) route from my house, it fits my routine. But for a while I've been stuck at just over 26 minutes. 26'09 to be precise. Even allowing for waiting for traffic on one of the 4 road crossings I was still slower than I thought I should be on this run.

Today was good though - 8am Saturday morning. Virtually no traffic so I hardly had to cut my pace to cross the roads at all. I made an effort to get the pace up early and dig in to keep it up if I could. Got home in 24'48. Really pleased. 1'21 off my previous best and even allowing for the lack of traffic that was a big improvement. But it's still over 7minute miles and I think I can do better than that.

If I turned that into a 5km race it would be over a minute slower than my PB. Time to raise my sights a bit