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I got my run out of the way today ready to give Mrs P full support tomorrow at liverpool. I was pushed for time and couldn't wait for the tri shop to open to get my gels so I was prepared to get jelly beans when I noticed them on sale behind the pharmacy counter in Sainsbury's. The lady said they get nicked if they are on the shelves. So I got some sis gels and started my run about 11.00.
I was down to do 22 for the first time since last April so I took it easy, it was reasonably warm so I just wore my t shirt with my buff to keep my neck warm. I mixed up a bit of dilute lucozade sport, but I left the bottle behind so I only had my waist bottle. I always have a tenner and change in the pocket though so I could buy water later if required. I don't know how but I keep stopping my Garmin mid run, and did it again today! I had plotted the route though so I knew roughly where I was.
I ran from the village into town, along the river where there was a big rowing event on, quite a buzz, then out into Wales along the river path, then onto the Greenway back into town, and through the town stopping for water and then home again. I was struggling a little at the end but recovered brilliantly, maybe it's avoiding alcohol, I had a nice warm bath and went over to meet up witjh some clubmates who were having a tea party before coming home to do Mrs P's pre race meal.
So it was 22 miles in 3:15, When I look back at my 22's...
Date Distance (mile) Time28/02/2009 10:56 21.51 3:12:3808/03/2009 09:54 22.25 3:17:4715/03/2009 09:54 22.04 3:17:5220/03/2010 12:38 22.07 3:13:5703/04/2010 09:37 22.03 3:11:3713/03/2011 10:08 21.64 3:07:3626/03/2011 09:49 22.00 3:00:2921/05/2011 08:21 23.99 4:01:5717/09/2011 08:51 21.98 3:17:4909/10/2011 09:06 21.69 3:01:4318/03/2012 09:58 22.03 3:14:2101/04/2012 10:17 22.01 3:10:2116/03/2013 10:59 21.96 3:14:54
It is better than 2009 when I ran 3:46 in Paris, on a par with 2010 3:36 London, but well down on 2011 when I PB'ed and pretty similar to last year when I ran 3:40 so I will perhaps be thinking about a comfortable enjoyable day in the 30-somethings rather than chasing an unrealistic 3:30 and blowing up early.
Malcs it's Liverpool half!
Sarah, it's funny you should say that about how I felt; I remember doing a 22 mile run one day and as I finished, on the canal, I bumped into the very people whose house I went to today after my run, in fact we joked about how bad I looked that day, so I guess I'm improving!
I remember the beginning of this thread, and talking about 3 versus 4 runs per week. I'm able to comfortably run 4 times per week now, and I think that - perhaps conversely - I recover better from each run as a result. I ran 20 on Sunday, gym Tuesday, 9 Wednesday, 6 and a bit Thursday, and 22 today and I feel OK. I haven't had to ice anywhere, or do heel raises, or any of the things I had to do just to stay on the road in 2011.
I hope so!
Good luck tomorrow
Thankyou Mr P...the mean face pushed me round all the way!
How did Mrs P do in Liverpool?
Like this malcs ???
How did you do Angela?