when your body gets better at keeping the pace...

[marco83]

I have run the same distance in the last 3 days (7.9 miles - I know what you are thinking... but this is a nice course so I am not going to go round the block to make it 8!). and to my amusement I have run it in the exact same time (1:02:30) for 2 days, so this morning I decided not to use the watch.

I started the time and changed function so I would not see it. I went running and I found it a nice ride, the first and last miles are up hill, so I knew I was going to suffer.

Then I got back home and stopped the time. Can you imagine my surprise when I saw the time: 1:02:30!

It's nice when things work

[90ldfinch]

I salute your consistency

[Sandraj39 Graduate10]

Great pace ...that is a speedy time for 8 miles! (Well, OK, 7.9 miles)🙂

[JaySeeSkinny Graduate10]

You couldn't do that if you tried! Seems to be your time for that distance...

[marco83 in reply to JaySeeSkinny]

I think that 8 min/mile is a pace I know fairly well now, but I don't think this will happen again cause now I know it and I will try ... and you are right - no going to happen. I will have to abandon the course and change a bit (add a few hills or something).

[misswobble Graduate10]

Which is why it's a good idea to mix it up. Short 3k dashes are good to pull in once a week, or 5k containing 3 quick 1k intervals with slow jogs in between. Keep those legs guessing! 😊

It's all good! Happy running Bob

[marco83]

I agree mix up training is a very good idea, but I am happy I have mastered the distance and speed

Now I am moving on to 10 (a couple of days) and then a long run before my holiday in Italy. In Autumn I will look for a nice 10 k to prepare for next year

all the best

[misswobble Graduate10]

Getting to 10k is a real coup 😊 Once there your running can really open up. Or not ☺ Some folks just like to leave it there

I just want to keep going 😊

[marco83]

Some of you may remember this post; I was running on a 7.9 course and got a very consistent 1:02:30 for 3 days in a row. What you do not know is that that was very close to my best time on the course (which then was improved to 1:01:30) a very good suggestion by misswobble was to mix up a bit and surprise my body. 1 month after I am doing interval and faster sessions and today I was back on the very same course doing 2 miles warm up, 4 miles strong and 2 miles cool down. I got a very fast middle part, with an average 6:30 min per miles over 4 miles, and with the warm up at 8 min per mile and a cool down at just below 9 min per mile, I ended up with my PB on the course below the hour!!!

I have now a new PB on a fairly strange distance (7.9 miles) of 59:00 to be proud of

What did the trick? I guess the 10 kilos I dropped in the last 6 weeks helped a lot

enjoy your running

Marco