runography

I went out yesterday to do another tempo run. My program has me down for:

Tempo Run
Dist: 7mi, inc
Warm; 5mi@8:25; Cool

As I set out (solo this time) I was feeling worried that I’d struggle, partly because I was out solo, and partly because I was knackered from the weekend.
I did the warmup mile and then started [...]

An update on Dylans progress then.
Thursday night:
2 laps of park 1.11 miles – time: 13:28 (first running over a mile) average pace 12:05 min/mi
Saturday
2 laps of park 1.11 miles – time: 12:27 ( much more comfortable ) average pace 11:20 min/mi
First ever lap was 6:42 – today he beat his PB twice – the first [...]

We didn’t pick a good day to decide to go out and do a marathon tempo training run with John.
Target for me was:
5 miles @ 8:20 min/mi
+ whatever recovery distance I could add at the end, but at least a mile
MHFS Training Program Target for today:

Long Run
Dist: 8mi
@9:47

Result:
6 miles @ 8:19 min/mi ( decided to [...]