The 9 Miles :
The 1000 Metres :
With the 9 miles i decided not to give myself any pace targets and that turned out to be sensible thinking , as when i began the long climb of the 2.5 mile to 5 Mile point, i found my legs were a lot heavier than i realised, from the previous running session, along pretty much the same route and i found myself slowing right down.
I reached the bridge, from where i planned to do my strides at around 1hr10 and despite how heavy they felt on the run, once i got into the strides they were ok as i reeled off the following times :
1 – 4.53min
2 – 4.54min
3 – 4.55min
4 – 4.55min
5 – 4.44min
Which are quicker times than i expected and quicker times than this tool suggested i should do them in :
So as you can imagine , it was a very slow run home afterwards! On the plus no stiff left knee this morning……..which is good and tonight is a rest day for me as it fits in with home life.
But then im back on it tomorrow with a 12 miler , Park Run on Saturday and then 20 miles on Sunday
In other news it seems Mushrooms are a running super food :
And Runners World have provided this link, to a really cheap running products website :