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Friday, 8 April 2011

A New PDR

Well on Tuesday a few things happened and I felt like I couldn't face 14 miles anymore.. Plus by the time I got myself out of the door it was over an hour later than I had intended to set off and breakfast was well and truly digested. I was a bit upset too, and you all know, when I'm upset I like to run fast. So tempo it was!

My tempo for this week was 5 miles at mid tempo pace, 7.59. I actually didn't think that was possible, especially after my last failed attempt at that run.. It started off really well but my last 2.5 miles were plagued by a nasty stitch so I did have to stop 3 times to keel over for about 30s a go... Running is so glamorous! I paused the watch while I was stopped so this time is not totally accurate.. I'll just have to hope next time I can pull it off no stops... I guess I wouldn't discount a run if I had to stop for traffic so maybe it's not so bad... hmmm... rambling now! Splits!

5 miles in 39.22 average pace 7.53
4 miles in 31.17

Mile 1 - 7.47
Mile 2 - 7.37
Mile 3 - 7.51
Mile 4 - 8.03
Mile 5 - 8.04

No negative splits but I did set off a bit fast, oddly I spent the second mile trying to slow down to no avail, I guess my legs had other plans.. I'm loving that my average pace came out at 7.53... My old fastest mile time keeps showing up in this training, it felt amazing to do 5 miles at a pace where a year and half ago I could only do one mile at that pace. It reminds me why I love running, you can make big improvements and you're only really competing against yourself if that's the way you want it to be so you can always strive to better yourself... Hope that made sense...

I did my 14 miles yesterday :-) 14.3 miles before work, that felt pretty good - and also pretty horrible when I was hobbling around work haha that continued today! Also I did 13.1 in 1:59:40 woop wooop :-)

14.3 miles in 2:10:13 average pace 9.07
14 miles in 2:07:48

Mile 1 - 9.16
Mile 2 - 9.10
Mile 3 - 9.18
Mile 4 - 8.56
Mile 5 - 9.08
Mile 6 - 9.02
Mile 7 - 9.05
Mile 8 - 9.10
Mile 9 - 9.14
Mile 10 - 9.08
Mile 11 - 9.07
Mile 12 - 9.40 (I think I had a mini wall here.. everything just hurt!)
Mile 13 - 8.44
Mile 14 - 8.51
Mile 0.3 - 2.25 (8.34 pace)

I'm really pleased with my pacing for this run. All apart from mile 12 were pretty consistent and the run included a few hills, though really overall it was flat. I drunk a bottle of lucazade and a bottle of water on the way round, I couldn't get enough fluid, it was so hot and I was dripping with sweat... told you I'm glamorous when I run!! My sense of direction or lack thereof let me down half way through when I realised I wasn't quite sure I knew which way I was going back... despite doing an out and back route... It turned out absolutely fine and I did know where I was going.... I do wonder about myself sometimes!! I suppose it's just 'cause I'm running in new areas since I haven't done any runs this long before.

I think I'm going to have a few days rest from running after this run, my muscles are so sore! What are your plans for the weekend? I think we'll be BBQing if the weather stays as gorgeous as it has been today. I spent the afternoon in shorts! Amazing :-)

11 comments:

  1. Look at you Ms. Speed Demon! Enjoy your rest days!

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  2. i love doing LRs before. it's so hardcore. especially when people ask why you're hobbling and you can say "oh i just ran XX miles" and watch their jaw drop :)

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  3. Yay excellent work on the tempo and on the 14 miles- impressive doing that before work! :)

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  4. You are so fast! Awesome long run too! Hope you enjoy the weekend, this weather is amazing isn't it!

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  5. I'm surprised by how much I'm loving this weather becuase I'm a bit of a vampire! It's just nice being able to fit more into the day because it's so bright out. Hope you have a nice BBQ :)

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  6. Brilliant run and amazing pace - you are amazing x
    I'm in the unglamourous gang too - not a pretty sight after a run but I don't care I love it!

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  7. Haha, out and backs are actually deceptively tricky if you meet forks in the road on the return! Excellent LSR though, and congrats on the PDR.

    I also think if your splits were reversed for that tempo then you might not have had the problems you did. A 7-10s difference on a run like that can really screw you. I guess it's just a matter of getting used to these new paces. But what I'm trying to say is that it looks like you're perfectly capable of running them :)

    And I love the glamour. Keeping it real yo!

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  8. 14 miles before work? That's impressive! And yes, the weather this weekend has been amazing...

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  9. way to put up those fast miles. It will pay off big time down the road

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  10. Wow! Those are some awesome runs!
    14 miles??? I can't imagine!

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  11. great overall paces! I have a 14 miler coming up this weekend and I am not sure how i feel about it.

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