21 1/2 slow

9 11 2008

Longest run so far, in fact, this may be the furthest I’ll be running before the Luton Marathon.  As today was all about covering the distance I should have really taken a nice flat route that Milton Keynes is great for…  instead I ran a similar route to my nightmare cut-back week run 2 weeks ago!

I ran to Tyringham, through to Filgrave and down the main road to Emberton.  This is the first time I’ve ever run this way and found Emberton Park, which conveniently had loos and picnic benches for my first stop.

I followed the lake and then went into Olney, turning left towards Gayhurst.  This route took me through Weston Underwood, which is a village I’ve never seen in my life!  I eventually made it through the lanes to the outskirts of Gayhurst then took the route past Hanslope Park then round to Haversham and back home.  The entire run was all up and down hills, or “undulating”, as they like to call it…

At mile 15 I hit the wall – every step felt bloody awful, I never broke through it though, which meant my last 6 1/2 miles was spent in a lot of pain.  I physically could not run up some of the later hills as my muscles just wouldn’t work.  Hmmm, maybe I should have taken a nice out and back along the flat canal tow path!

Time Distance Split time Split distance Split pace
0:09:01 1.00 9:01 1.00 9:02
0:18:32 2.00 9:30 1.00 9:31
0:27:38 3.00 9:05 1.00 9:06
0:37:10 4.00 9:31 1.00 9:32
0:46:48 5.00 9:38 1.00 9:39
0:56:29 6.00 9:40 1.00 9:41
1:05:45 7.00 9:15 1.00 9:16
1:24:43 8.00 18:58 1.00 18:58
1:33:38 9.00 8:54 1.00 8:55
1:43:04 10.00 9:26 1.00 9:26
1:52:55 11.00 9:50 1.00 9:51
2:02:24 12.00 9:29 1.00 9:29
2:12:09 13.00 9:45 1.00 9:46
2:21:54 14.00 9:44 1.00 9:44
2:31:30 15.00 9:35 1.00 9:36
2:46:44 16.00 15:14 1.00 15:14
2:56:45 17.00 10:01 1.00 10:01
3:06:47 18.00 10:01 1.00 10:01
3:16:41 19.00 9:54 1.00 9:54
3:27:36 20.00 10:55 1.00 10:56
3:37:30 21.00 9:53 1.00 9:53
3:42:02 21.45 4:31 0.45 10:01
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