My training rota called for a 4 mile run today, quite a bit further than the 5k I'd previously managed. I decided not to time myself, but rather to set my lovely Garmin to pace my run at between 10:30 and 11:30 per mile, as I've noticed that on longer runs, I tend to set off a little fast. I was, however, quietly hoping to come in at below 45 minutes.
The plan worked pretty well and I managed to complete the 4 miles without collapsing in a heap hallway through (I saved that until the end) and, on my cool-down walk, I checked my time - 45:02! I actually think I'd have felt better if it had said 47 or 48 minutes, rather than coming so close
On the other hand, I could barely walk 40 yards a fe months ago, without needing a sit–me-down