19 miles slow

31 03 2007

Goal:

  • 19 miles slow

Outcome:

  • 18.11 miles – 03:20:41 – 5.4 mph avg
    • 1 mile – 00:10:27 – 5.7 mph avg
    • 1 mile – 00:11:33 – 5.2 mph avg
    • 1 mile – 00:10:14 – 5.9 mph avg
    • 1 mile – 00:11:03 – 5.4 mph avg
    • 1 mile – 00:10:17 – 5.8 mph avg
    • 1 mile – 00:13:40 – 4.4 mph avg
    • 1 mile – 00:10:46 – 5.6 mph avg
    • 1 mile – 00:10:10 – 5.9 mph avg
    • 1 mile – 00:10:13 – 5.9 mph avg
    • 1 mile – 00:09:28 – 6.3 mph avg
    • 1 mile – 00:14:11 – 4.2 mph avg
    • 1 mile – 00:10:41 – 5.6 mph avg
    • 1 mile – 00:09:25 – 6.4 mph avg
    • 1 mile – 00:12:17 – 4.9 mph avg
    • 0.56 miles – 00:05:23 – 6.2 mph avg
    • 1 mile – 00:09:45 – 6.1 mph avg
    • 1 mile – 00:10:06 – 5.9 mph avg
    • 1 mile – 00:15:31 – 3.9 mph avg
    • 0.54 miles – 00:09:58 – 6.0 mph avg

We came up a bit short, but I’m very happy about this run. It was slower than normal, but I felt very good.

This is a very comfortable pace and one that I think that I could keep going for the extra 7 miles at. In fact when we had finished I felt like I could have done quite a bit more. If we do the Marathon at this pace we should be finished by about 4 hours 30.

Don’t have much to say about the way I felt – my hip did its usual for the first couple of miles then settled right down. At about mile 14 I noticed the usual aches and pains everyone gets when doing a good distance. I’m not noticing any pains until later in the runs each week, which is a good sign of progress I assume!

We took a good route today, following the canal from Willen up to Great Linford, then the railway path up to the viaduct near Wolverton (New Bradwell?). We then rejoined the canal (on the other side) and followed it back (out into the country) to our first stop at 6 miles by the Black Horse.

We stuck with the canal until Tinkers Bridge, before heading towards the Open University and to the river. Next we followed the river all the way back to Willen and stopped at the gym for a loo and water break. At this point we’d run 14.5 miles.

The final 3.5 miles was running back out to Milton Keynes village, then along the V11 (basically the perimeter of the lake without following the path), then we clipped the lake by Willen Hospice and back to the car.

So most of the time we were by water, which made a lovely run. I really like running by the canal, seeing all the narrow boats.

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One response

31 03 2007
runningfool2007

Way to go, Dude! I was scheduled for an 18 miler today, but the rain just won’t let up. I still may be able to get in later today or tomorrow.

Again, way to go!

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