With a couple of physio sessions on my neck this week, I decided I had to do a long slow run in preparation for the Great Nort Run and the second 10k race.
Ten days ago I managed 7.8 miles but have struggled to increase the distance. So instead of a circular route, I decided for a there and back route. 4.5 miles there and 4.5 miles back equals 9 miles! It was mid-day, the weather was not too warm or cold but a little breezey.
I set off with the phrase long and slow etched in my mind and for the first 10 minutes I was fine then I began to get a stitch so I reduced the speed for 5 minutes – that helped! I was running comfortably on a slight incline which meant I would be running slightly down hill on the way back! I did the first 4.5 miles in 47 minutes .. long and slow! I then thought I should increase the speed a little on my return which I did! I ran the whole of the 9.02 miles in 1:28.27 and finally felt back on form!
The next long run won’t be for awhile as I’m on holiday so I will be concentrating on shorter runs or exercises. Just the kids and me now on holiday so I can’t leave them home alone while I go running! So I will be running in the park or on the beach while they have fun in the sun beside me!
agoodshiraz 