Dexy5 and I went out to do our last longish runs before the Great South this morning. She was aiming to do 7 miles (11+ k) at a steady pace, which would mean around 7''50"/k. I wanted to work a bit harder than that, but also finish at the same time in the same place, so devised a cunning plan, which, as it actually worked OK 
, I'll share for those who might be interested.
We set off together at her pace. Then, after the first k, I cranked myself up towards parkrun pace for the next k, turning at 2k to jog back towards her. We met after 200m, at which point I turned again and ran with her until my total distance was 3k, then off I went again. And so on until I'd got to 10k, 5 jogging and 5 at parkrun pace. Once again 200m in reverse brought us back together, after which we carried on for 3.5k together until Dexy knocked off at 11.5k (13.7k for me altogether) and we made our way to the Beach Café for the obligatory cappuccinos .
The first two quick bits were into a slightly above average Southsea westerly, taking 5'20" and 5'07", the other three downwind which helped get me (just) under my 5'00" parkrun bogey pace. Dexy meanwhile averaged 7'50", and I wouldn't be that surprised if she comes very close to 2 hours next Sunday (though she says she won't 
)
Onwards and upwards!!
Magic10 3:2. Intervals 😱
first interval run with Coach Bennet
Found my pace 😁
Park run and pacing improvement 😉
