It's been a few days since the snow and ice went away and I've got back into a bit of running. So... summary time.
✅ I've run to work a few times, which is usually a slow 3.5 miles, carrying a bag. It's a useful transportation, just-doing-the-miles, kind of run. It's also a good way to start the day, and I feel better about myself when I do that than use the car. I've found an excuse to take the car a few times, but I'll work on that!
✅ I've done a few longer efforts. Not much longer, I admit, but a few. Including a 70 minute, 7 mile "long slow run". That was done at a proper slow pace, able to keep a conversation going for the duration. I need to remember that I'm not as fit as I was a couple of years ago. For now, this means my slow runs should be real slow.
✅ I've also done a few more interesting sessions, with alternating speed and rest. A couple of these have been on the treadmill, including a fun 3 miles that was 6 reps of 0.1mile SLOOOOW, 0.15mile around 9 minute mile, then 0.25mile at 7:30 pace. Then a few outside as well. One, today, I extended my morning running up to 4 miles and included a fastish last quarter of a mile. I was pleased with that.
❌ I've not done any hill running, which I'd really like to add in. But I did some strength work in the gym.
❌ At the moment, realistically, if I was to try a half marathon I'd up having to run around 10 minute miles. So I am a long way off the pace. I'm pretty sure I could keep going for that time though.
I've just realised I posted a week ago saying I was back to it, and at the end of that I said
So revised plan, get back to comfortable pace for 60 minutes. End of February.
I think I've done that, it's just comfortable is too slow... So this time I should be a little more specific with my aim:
🎯 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?
Then the proper work can start...