Tough session. Wanted to do 20 miles with 10 at a reasonable pace - something approaching marathon pace (5.40). Decided to combine the training session with the Mersea Lions 10 mile race (which I ran last year) which is two laps round a reasonably hilly (well it has one biggish hill) 5 mile circuit.
I arrived early and the plan was to do 10 miles and then join in with the start of the race. I knocked out the first 10 a bit quicker than I was expecting (60:20) so was at the start 12 minutes early - rather than wait around I decided to do another 2 miles (out to the 1 mile marker and back). Got to the start line with 30 seconds to spare, and then joined in with the main race.
The first lap went well, but was certainly having to try on the second lap (but this was my fastest split). Was chuffed and surprised to finish 2nd overall in the race with a time of 57.47 - did it in 55.55 last year (but it was much hotter last year). Felt nice starting a race at a comfortable speed for once.
Clare and Ant also improved on their times from last year so it was a successful day out.
Evening run with Ant. Was feeling really lazy and tired after yesterday's session and the drive down. Glad I was bullied out the door. Good to have a natter with Ant. Run with interrupted with a stop at Blockbusters to get some films out.
Out at lunchtime. Run around Kelham island for 6 miles (3 x a 2 mile lap I have worked out). The aim was to run this at threshold pace aka 1/2 marathon pace (5.30ish) but ended up doing it a bit faster - 5.20 pace). One of those sessions where you are really pleased to have finished. Calves were a bit tight afterwards.