12 months ago - almost to the day - I ran in a 14 Klm "race" . I trained to complete it for around 2 months before the race. did it using a 2/1 run/walk strategy -- I did longruns increasing up to 15 KLm before the race. Most of those seemed to come out at around 8 minutes per kLM and I found them hard - so was surprised when I did the run and averaged 7:30 mins per K and finished much more easily than I thought.
So - now I am training for a HM in 8 weeks time - I want to complete it at the same race pace of 7:30 , figuring that if I did it over 14 Klm last year and do it this year over 21 Klm, I can call that an "improvement" .
I had been intending to do my longruns at around the same training pace og 8:00 - but they seem to be coming out at race pace of 7:30 - so today I did 15 klms at 7:30 - I have to admit that , although the actual run/walking is going OK - quite easy pace- I am feeling the distance!!! I will get my long runs out to 20Klms before the race - but I can see that Jeff Galloway only recommends a longrun every second week. I did them every week last year - but wondering if I should cut them back to fortnightly???