runography

short update today just incase I forget. I went out yesterday for what was supposed to be the following:

Easy Run
Dist: 2mi
@9:59

Running around the loch at Broadwood is approx 2.17 miles door to door, so that was my course. My best time around that had been achieved back on March 26th 2008 when I had run it in a time of 17:54.09, with an average pace of 8:13 min/mi so I thought it would be a good time to see what progress I’ve made over the last month.

I shot off fast and did my first mile in 7:34, which was rather fast. Splits were:

• Mile 1 – 7:34 min/mi
• Mile 2 – 8:09 min/mi
• 0.18 Mile – 7:23 min/mi

I’d like to have compared my lap times but I used to have it set to lap every km, instead of mile, therefore I would have to sit and work that out which I don’t have time for at the moment. Overall my average speed went from 8:13 min/mi to 7:49 min/mi which is a nice improvement in a month. It’s only a short distance, but a 24 second per min/mi improvement on a short distance should translate to a bigger improvement over a longer distance. Mile 2 was tough as I was running into a head wind for most of it, so there’s a possible improvement the next time I try this time trial.

After the run I made my way along to the gym for some weights.

No running/training today, have to get my car fixed and it’s a designated rest day anyway. Tomorrow I have another 7 mile run to complete. I might do the same course as last week, although I might head down to the Kilsyth area and do the figure 8 course that I used for the 6 miler. Dave at my work is doing this course tomorrow for the first time, so might be an idea to run with him to show him the route.