8.1 Mile Long Run To Cap Off A 32 Mile Week.
It’s Sunday again and that means another long run day.
Given that I hadn’t ran as much as I wanted to this week I decided to just go out and try to run further than 6 miles. Ended up finishing very strongly on 8.1 miles. My Forerunner says that my top speed during the run was a 5:55 min/mile but I don’t think I maintained that for very long. I recorded an 8:53 minute last mile and was very happy with that as it was uphill.
The run again was marred by fucking idiots who were out in a group drinking cider together (at 3pm) and listening to that Skrillex shit that’s popular these days.
One of them called me a “fucking cunt”. I ignored them and carried on. More fuel for the fire!
I try not to let any of their words upset me as they aren’t in any situation to judge me. If you’re sittings outdoors drinking £3 cider and mouthing off to strangers, then you’ve got some serious issues.
This week wasn’t my worst week ever but it was far from my best. 32 miles altogether over 5 runs. 4 of those runs were longer than 10K. I still haven’t had a run where my average pace has been below a 10 minute mile. Today’s burst on the last mile shows that it is possible. I just need to keep my pace around 10:10 min/mile until I feel it’s time to go for it.
Two weeks today and I’ll have finished my first half marathon since Edinburgh and it’s once again on Scottish soil. Last year I finished the Great Scottish Run in Glasgow in 2:12:36, which at the time was a personal best by 5 minutes.
I’m aiming for sub 2 hours 10 this time around!
The strategy is simple. I’m gonna run for a 9:55 minute mile average up until mile 10. If I hit mile 10 and I’ve still got legs, then I’ll push. The 9:55 minute/mile pace will bring me home in 2 hours 10. If I have any energy left I’ll go for a quicker time and race the last 3.1 miles.