Loving the Long Run

I had a great run yesterday! Despite feeling really tired and mentally thinking of every excuse in the book why I should stay at home I knew I'd feel better once I'd got out there and done it and I was right! The only way mentally I could get out for the run was to not worry about pace and just go on feel. That ended up being absolutely the right tactic and I actually pulled out an awesome run! I was so pleased with myself, poor Mike never heard the end of how wonderful my run was all day! I've only done one 12 mile training run before and that was 3 mins slower than this one, good result! I feel fitter and stronger than I did this time last year anyway! Plus, this time would put me right on target for a sub 2hr half marathon! I know I have it in me it's just whether I can pull it off on the day!

12 miles 1:50:04 average pace 9.10
Mile 1 - 9.45
Mile 2 - 9.34
Mile 3 - 9.41
Mile 4 - 9.29
Mile 5 - 9.41
Mile 6 - 9.39
Mile 7 - 9.26
Mile 8 - 9.11
Mile 9 - 8.52
Mile 10 - 8.32
Mile 11 - 8.23
Mile 12 - 7.54

I went easy for the first 2 thirds of the run and then started to pick up the pace for the last 4-5 miles, somehow pulling out a last mile which begun with a 7! Very exciting, about 1.5 years ago my fastest ever mile time was 7.53 so it felt amazing to be running that pace at the end of a 12 mile run. As you can see I'm buzzing a bit off this run!

I also tried out using gatorade on this run... good news is it didn't give me tummy ache, bad news is, not keen on the taste. It's a fair bit cheaper than coconut water and provides electrolytes and more calories during a run but coconut water tastes better and is all natural.. I felt good drinking it too although I'm not sure if the effects were physiological or psychological hah! I'll have to keep experimenting! I actually ran holding the bottle which I always thought would be really annoying but I think it might have helped me a bit as I often clench my fists when I run which I think is putting a lot of tension in my shoulders and holding the bottle seemed to alleviate this. Maybe I didn't need to buy the fancy camelbak afterall!

How do you like to fuel your long runs - gatorade or coconut water? Do you think electrolytes are important or all psychological? - even if the positive effects are just psychological I'll take it!

10 Sunny Miles and 12 Rainy Miles

I had a good run last Sunday, it was soo hot though! I can't believe how much the weather has turned, my run today was rainy and cool! I was glad to get some hot weather running in as it's often hot for the half marathon I've signed up for. My water rucksack has been soo good, my long runs have been far better since I got it as I'm not spending the last few miles thinking about nothing but water! I ran over the bridge and did some of the half marathon route for this run... The hills really affect my speed, I'm not sure if I'm going to be able to hit my goal of under 2 hours!

10 miles in 1:33:28 9.21 per mile
Mile 1 - 8.47
Mile 2 - 9.40
Mile 3 - 9.19
Mile 4 - 9.01
Mile 5 - 8.10
Mile 6 - 10.26
Mile 7 - 9.42
Mile 8 - 10.30
Mile 9 - 8.41
Mile 10 - 9.13

Work update!
The regional manager came to speak to me on Thursday. As I'd written a letter to her it is being classed as a formal complaint so I was interviewed about it and so was my manager and the area manager will be too. I got my points accross and I'm hoping they will come back to me with the answer I want but I'm looking for another job and not worried about going back on the dole if they don't sort things out. I told her afterwards I would not return to work until the issue was resolved so hopefully that will speed things up. I feel bad about letting my manager down but I felt I needed to make it clear I was serious. And as I said to her, it has been going on long enough. If I stick around they could just keep me at a lower wage and fire me as soon as they find someone who will work for that wage, at least I force a quick answer this way, at least I hope I do! I hope they sort it out though as I still want to work there, I just won't if they don't pay me what they initially offered!

Yesterday I ran some awesome intervals! What better way to begin an impromptu day off! I started my intervals off by testing my mile time, I was hoping to get it under 7 minutes... 6.53 Hell yeahhhhhhh! There was a time not very long ago when I thought my body was just not capable of getting a mile under 7 minutes cause I could only just get it under 8.. I was so happy to get it under 7... Next goal, under 6.30? I hope so! After that I did 400m repeats, I thought I had done 4 but when I checked the garmin I did 5! Yay!

1 mile warm up 9.30
1600m - 6.53
400m - 1.45 (1.53)
400m - 1.42 (1.53)
400m - 1.39 (1.53)
400m - 1.41 (1.53)
400m - 1.34 (1.53)

400m RI between 400m, 4 minute rest after 1 mile. Total of 4.25 miles. I love interval days!

Today since work still haven't rung me I had another day off so I decided to make the most of it and do my long run since tomorrow I'm going to a BBQ at Mike's sister's house. It was totally different to last Sundays sweltering run it was raining the whole time! Come back sunshine!

12 Miles - 1.53.45 9.29 per mile
Mile 1 - 8.33
Mile 2 - 9.30
Mile 3 - 9.09
Mile 4 - 9.25
Mile 5 - 8.39
Mile 6 - 9.53
Mile 7 - 9.37
Mile 8 - 9.42
Mile 9 - 10.00
Mile 10 - 10.18
Mile 11 - 9.58
Mile 12 - 9.04

It ended up being a pretty good run, I had to change my planned route half way through though as I got on to the bridge and there was a sponsored walk going on! There were masses of people in pink hats so I quickly turned around and ran a different route. At least I got some hills in before the route changed.

Hope everyone is enjoying the weekend! Lets hope for some sun in England tomorrow. I'm looking forward to catching up on all my favourite blogs tomorrow before the BBQ, for now Mike and I are watching Prizefighter, there have been some great fights so far!!