I'm conscious that I frequently refer to prevailing weather conditions in my posts but then again it does very often dictate venue and direction of the run if's there a strong wind to have to cope with.
I treated the first 2 undulating miles up to the canal as warm up (9.25) (9.33)......I could still feel tightness in the hamstrings and the breathing was laboured ....then hoped for sub 9 minute mileing for the rest of the run.
I reached 4 out......8.52 and 8.48......decided to carry on......reached 5 out (8.52).....decided to carry on.....managed an 8.39 so turning at 6 miles. Reaching the famous 5 Rise Locks at Bingley.
The acceleration continued on the way back nudged on by the breeze and the breathing was immediately better.
8.35....8.27....8.32.....8.22....8.22....8.18. A much better inward 6.
Not wanting to get into the car with the heart still hammering I added a 13th mile jog in 11.43.
So what might have been just 8 eventually became 13, a baker's dozen as they say.
Today's 13 miler closed off another week. A week which has brought very satisfying progress in several ways...................
DISTANCE.............week's total up from 40 to 45 miles
SPEED WORK........a very reasonable 8 X 600 track session averaging 7.15 pace.
LONG RUN............up from 10 to 12 (plus mile jog). Longest of the year.
BETTER PACE.......Middle 10 today in 85.50 compared to 90 mins last Sunday.
YEAR'S AVERAGE......up from 29.66 to 31.85
I know several runners who have already raced several times on the road this year but after my period of comparable inactivity I feel I am still in a period of what footballers would call "PRESEASON TRAINING" which of course we runners would call building up a base or laying down a foundation.
I think today's run would suggest that the foundation is a sound one.
I hope you have made similar progress over the last 7 days
and if you are a fellow blogger I look forward to reading about your week!