Mar0120097:41 p.m.
Could I go any slower?!
After a lazy week (when i didn't quite manage to get out as planned on either Tuesday OR Thursday), there was no way I could think of any more excuses not to do my planned 7.5 miles yesterday.
After the race last week I put my time into the Runners World tool which tells you the pace you should do different sorts of training and was surprised to see it telling me to do my LSRs at something between 12 and 14 minute miles.... hmmm, that really does seem a bit slow, but it made me think that I pretty much always try and run as hard as I can with most runs, so yesterday I worked out how to set a workout on the Garmin and set to do 7.5 miles at an average of 11.30 - I normally aim to keep about an 11 min/mile average, so this seemed a bit of a compromise - couldn't bring myself to justify 12-14!
The first two miles I had to force myself to slow down, then in the third mile I was surprised to glance down occasionally and see that I was really managing to slow down, going at slower than 12 m/m at times! So then I had to pick it back up again. I always enjoy running along the Embankment, and with it being a longer run it meant I could get down there again. I finished fairly comfortably with an average of 11.22 m/m feeling that I could have gone a bit further, so that was good.
It's not only the furthest I've run in ages, but it's the first time since new year that I haven't stopped to walk for 30 seconds at each mile, so all in all, I was pleased with myself. Perhaps slowing down even more than my normal ploddy plod is the answer for now!
Then last night I was out for dinner and some bad dancing for my lovely flatmates birthday. I have to admit that a bailed at a meagre 12.20am, but by the time I'd legged it to the tube to ensure catching the last one home, my heels were really starting to kill the soles of my feet. When i got out the tube near home I was positively limping home - and wondering how on earth I was going to meet Amy for a nice Trailwalking training walk today.
Woke up with a blister on the ball of my foot - ouch - couldn't decide if you can really put Compeed on the sole of your foot... decided maybe not, so pulled on my walking socks and boots and went to get the train to Guildford where Amy was waiting for me. We had a lovely walk along the river to Godalming where we had a yummy lunch, then walked back again - 10.5 miles in total with plenty of time to assess the benefits of moving to the North West along the way!
Really shattered now, my foot is really sore, so i'll be trying out the Compeed after all. Have a good week everyone.
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Comments (14)
man_in_the_stand 'Well done on a great run. You should be really pleased with the runa nd the fact that it is your longest for a while and you didn't need to walk is fantastic. Also well done for getting out for a long walk today after saturday's effort and your partying. Have a good week' added 1st Mar 2009
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philip_owen 'Great run. I always seem to be running as hard as I can even though the times vary. Maybe slowing down is a good plan. Well done also on the walk, nice day for it. ' added 1st Mar 2009
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The_Forgotten_one 'Well done on getting out for the 7.5miler, I was going to mention you didn't make it out Thursday but you beat me too it. Not that i'm a grass though ;-) Have a good week Andy x' added 1st Mar 2009
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jamieB 'Hello - drop the Garmin for a couple of runs and see how you improve. It allows you to get an idea of pace and get your mind/body in tune...' added 1st Mar 2009
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kizzi10000 'Well done! great run. My long runs come out that slow too - I could walk faster lol. I try and do them 11-12 pace. Hope the foot is better soon. Can't remember the last time I wore heels. Heels these days are anything above an inch lol.' added 1st Mar 2009
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Geoff_rb 'Well done on the run. Sorry to hear about the blister though - ouch!' added 1st Mar 2009
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TISM 'Heading out for a walking training session with a blister on your sole - now that is dedication! hoping the yummy lunch included cake!! the odd missed mid-week run doesn't matter so much when you are putting in that sort of mileage each day at the weekend!' added 1st Mar 2009
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Hoggle 'Hey, I might have cycled past you yesterday!! Although can't remember going past 2 girls heading in the same direction. Hope the blister heals quickly - and whats this about moving to the North West?' added 2nd Mar 2009
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pam_and_chris 'Fantastic run - well done on getting a good distance in AND for getting a walk in, too!!! Well impressed, but have already told Amy that we have to sort out this 'tiny cake' nonense!! Hee hee Hope the compeed works out for you...didn't you have any party feet in? (I'm so sad I can't wear heels without them now!! lol!!) Have a great week xx' added 2nd Mar 2009
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tinabee 'That's a great run and followed up by a terrific walk too. I would have put the blister plaster on before the walk anyway I think. You are doing really great!' added 2nd Mar 2009
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Mick_6 'You did great to go walking after the 7.5 and the night out, 10.5 thats a great walk you and the team will have a great Trailwalk keep it going.' added 2nd Mar 2009
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Way_Too_Slow 'I should be doing my LSR's a slower than I do at the moment, but I usually just run at a nice steady comfortable pace that I can keep going for the length of the run. Possibly a little quicker than the schedule says, but it seems to be working for me. Hope your foot recovers soon.' added 3rd Mar 2009
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Alaistair 'Bit late but thank you Katie.......your comment struck a sensible cord, really appreciate it..... Hope your feet are ok after the night out!' added 4th Mar 2009
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Kitten 'Pleased to hear you enjoyed the run - that's what it's all about! Seems we may be keeping Compeed in business between us, hope the blister settles soon - real pain! Well done on the walking front too and a good chat, have a good week and weekend x' added 5th Mar 2009
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