Pleased with my latest long run

After nearly two weeks since my last long run (enforced by a dodgy stomach), I was pleased with today's effort. 16.19 miles in 2:21:51. That works out at 08:48 minute miles and 6.9 miles per hour. Plus miles 11-12 include a long uphill and between 13-14 miles it was really muddy and hard to be quick and upright! I was really pleased that I finished the second half strongly again and at the same pace as the first half. That shows some improvement.

By comparison my last long run of 13.36 miles was also run at 08.41 minute miles and 6.9mph so nearly three miles further at the same pace. So at that pace I'm looking at a 03:50 marathon, which would be an improvement by an hour! Only have to keep that pace up for another 8 miles though!

Here's the route:

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.