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 [...]

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 [...]