20 miles

Distance: 20 miles
Time: 3:09

This morning I went for a Long Slow Run of 20 miles, which once again increases the distance of my longest ever training run. I deliberately ran this slowly, averaging about 30 seconds per mile slower than I hope to do on marathon day (i.e. 9 minute miles on marathon day would take me just under the 4 hour target). I had to run into the wind for the first 10 miles and then wind assisted on the way back, which explains my relatively stable inward half in the splits below. The run was pretty comfortable, although in the last couple of miles my lower abdominal muscles were getting a little sore - but nothing particularly worrying. My route took me through the finish of a local triathalon, and despite clearly not wearing a wetsuit or anything which could be mistaken for one, a few of the crowd clapped me along....

Tomorrow will either be a rest day, or a few very slow recover miles.

1. 8:43
2. 9:01
3. 9:34
4. 9:30
5. 9:41
6. 9:52
7. 10:02
8. 9:48
9. 10:00
10. 9:39
11. 5:33 (Garmin went wobbly at the same point in last week's half)
12. 12:12
13. 9:50
14. 9:20
15. 9:59
16. 9:22
17. 9:16
18. 9:17
19. 10:22 (uphill)
20. 7:48 (.9 of a mile on the Garmin)
9:29/mile