runography

Yesterday I had a gym session and a quick warmup on the treadmill turned into a 2 mile run.

First 1/2 mile at warmup pace then upped it
1/2 mile @ 7:32 min/mi
1/2 mile @ 6:58 min/mi
1/2 mile cool

That must be my fastest mile and should average at 7:15 min/mi pace. Glad I did it, felt good. [...]

No training updates since last Tuesday, so what have I been up to? I’ll try and be brief, but there is a lot to mention:
Thursday:

Easy Run of 5.85 miles @ 9:18 min/mi – pre-marathon relay run – I was supposed to be doing a 9 mile long run, but figured I shouldn’t run that far [...]

As mentioned in a previous post we decided to enter the Edinburgh Marathon Hairy Haggis Relay to help pace our friend and fellow runner, John Monaghan, around the course. This was a tough challenge for us, and as you’ll find out a fairly difficult task to organise.
Order of runners: – Team Runograph.com

Derek – 8.1 Miles [...]