Today was this weeks long slow run, woke a little late though, jumped on the treadmill, fired up a running playlist on my phone and set off for my warm up walk.
Started the actual run (jog, joffle, what ever you want to call it) and found myself at a slightly higher speed than my normal long slow pace, not much, only .5kph faster. As time progressed I found, somehow, I had increased the speed to a full 1kph over my normal pace and through out the rest of the run I bounced between the two, returning to my normal slow pace for a minute or two before pressing on.
Last weeks long run was 42 minutes, this week turned out to be 50 minutes, I was aiming for 46-47 but thought I'd round it up. I also managed to knock over a minute and a half off my best 5k time too, so I'm all smiley faced today.
The way I was feeling I could have carried on and hit the 60 minute mark but, as I'd woken a little late I needed to hit the shower and be ready to start work at 9.
I should hit the 60 minute mark in the next 2 weeks, at which point I'll stick to that time for a while and throw in sections with more hills, faster sections, etc.
The other reason was I needed to get off of the treadmill as a queue was forming, I'm very glad (and proud) to say, Mrs LeeU has started C25K, she's on W1R2 as I type, she went swimming with me on Tuesday, did W1R1 on Wednesday and hopefully she will continue through the program, I will, obviously provide support and encouragement while not waking her until I'm either about to jump on the treadmill or finished.
Monday, mmm, not sure on this run, either a short fast run or a hill run, answers on a post card please.
Happy running everyone
5K Tempo Run.. 
Run Graduate Run!! W9R3 done…….
Week 5 Run 3 on treadmill
C25K graduate--but I'm so slow!
