Back under 100 minutes for the 1/2 marathon today. A good result and my best time since the end of 2008 – and my third fastest 1/2 marathon. Still a bit off my best time of 1:33:53, in the first Royal Parks Foundation Half Marathon in 2008, but getting there.
A week of more fast runs this week:
10 miles with 4 x 1 mile intervals
6 miles with 5km fast
10 miles at (slow) recovery pace
And then 1/2 marathon on day 4. Not much rest this week so far but good runs and under 100 minutes for the 1/2 marathon after 3 consecutive days running.
A great day to run today and the perfect weather, no more long sleeves and hat needed. Sun out and blue skies. Nice!
Rest day tomorrow, as in no running but a Lego-tastic day planned, at Legoland Windsor for their Star Wars Invasion Weekend, complete with the guys from the UK Garrison (part of the 501st Legion) and a squadron or two of Stormtroopers and the rest of the gang. Happy days!
Last week was a week of shorter faster runs and I decided to try something new – having read a good post from Twitter about mile long intervals.
2 miles warm-up run, just faster than planned marathon pace, then 1 mile fast (about 1.5 minutes per mile faster than marathon pace) followed by 0.5 mile recovery (about 30 seconds per mile slower than marathon pace) and then repeat the 1 mile / 0.5 mile interval 4 times and then finish with a 2 mile cool down. 10 miles in total.
That was the plan – the first one started a bit too late in the day and had to be back, so had to cut the final 2 miles off or down. 8.3 in total and great average pace – not surprising really with 4 faster miles. Did the same again a few days later – with the full 10 miles – and a great great run. Average pace up as well.
Nice way to train, the longer mile intervals get harder during the run – no surprises really – but it’s a good routine.