Rupdate isn't really a word. I just thought I'd try it out. But also, summary time again.
Much like last time consistency is the issue. I did manage to run long a few times, and I'm certainly comfortable over 60 minutes now. But I've not really hit that 90 minute comfortable mark yet - I think that's because I've not done enough running generally, but especially the long slow run.
Last time
Aims for the next few weeks: get that long slow run happily over 90 minutes, but don't worry if that's only 9 miles. Get my average time for 3.5 / 4 mile runs much closer to 8min mile pace. From my actual numbers right now that sounds like a big ask but if I turn the last 10 days into consistency then I think that will happen. End of February?
It's March now. So...
✅ I can go for 90 minutes at 10 min miles. I think that's a win. I'd like to have done it more, but I know I can.
That's about it for the ticks, if I'm honest. I've run to work again, and I've done some slightly longer efforts, but not more than last month and there was a week where I didn't do anything!
🎯 To the target for March - I'll pick up the missed one from last time, meaning I'll aim to get my average time for 3.5 / 4 mile runs much closer to 8min mile pace. And I'd like to have done three runs over 90 minutes. That's the lot for March.
Also, I'll aim not to use the term "rupdate" again. It's not good.