Club hosting the last of the Sunday league XC runs today, so teenbeanz and I went down to marshall. I took the camera as it was a beautiful snowy morning. Failed to take any pics inthe park or of the race, but sad physicist that I am I had to take this one of the 'frost shadow'.
I haven't done anything longer than 6 miles for a month, and most of the runs in the last month have been around 3 miles as I have had to squeez them in before work.
So it was time to just get out there and do it.
So a 2:30 run was on the schedule so @ 14 mm that was about 11 miles, so I got up very earl;y for porridge and then was ready to go out with MrBeanz when he went to work - dropping me off just under 11 miles from home meant I HAD to run home. After the usual warm up 20 minutes and plenty of stretching it felt good and the planned 14 mm were not materialising - trying to keep my HR at 135-145, which is reasonably comfortable, I was running rather quicker than I expected. Ah well, I seem to be getting fitter at last!
So the numbers:
|10||13:29||139||start of killer hill|
|11||16:12||128||walked most of this mile|
see what I mean about undulating and killer hill?
and the average paces for those were :
14 miles at 13:53 AHR 134
9 miles at 13:36 and AHR 135
Perhaps I am getting fitter if I can run for longer and faster at a slightly higher HR?