I must just have been crap before...

Today the opportunity to go for a run surfaced unexpectedly, so rather than go through the rigmarole of carting all my running stuff to work tomorrow, to run in what would be a lunchtime drizzle, I chose to go today instead. It took me over two-and-a-half miles to get into the running groove – whaddya expect after all that stepping? – but at least I was comfortably warm in 8C sunshine and thermals. As a precaution, I spent the first few miles breathing through my nose (or at least trying to) instead of gulping air through my mouth like a trout. Did the first 3.5 miles in 25:45, then 10K in 46:49, and passed 9 miles in 1:08.45. Final distance: 10 miles, 1:16.17, which is better than the 1:20.00 I ran a few weeks back. So, with little humility, I shall amend the sidebar accordingly and encourage you to have a look at it. Ta-dah!

Some thoughts:
1) If I’m out for over an hour in 8C, I should consider running with a hat. My ears get cold after 40 minutes.

2) Oats are brilliant for a long run.

3) The Lore of Running suggests a fluid replacement rate of about 500-700ml per hour, after the first hour. The next time I do 10 miles again, I’ll try that – I was okay for about the first 11K, but I could have done with some water after that. The last mile was dead difficult. (And if I can find some way to maintain my pace today over an additional 5K, I should beat my half-marathon time.)

4) Last week’s mileage: Technically 0. Today’s: 10. If I’m not careful, one day I’ll drop dead from overexertion. Bury me in my Nikes, please.

5) Average time 7:38 mins/mile, compared to 8:00 mins/mile over the same distance a few weeks back. In those few weeks, what have I done to achieve that? Stepping for 20-30mins at 60-80% MHR. Hmm. Either stepping does wonders, or I must just have been crap before.

6) Try varying the pace on certain sections of the run, to keep mentally fresh. This is especially important if you’re going to run 14+ laps of your local park to reach 10 miles. Fartlek adds a bit of variety.

7) I enjoy running alone for the solitude, but for me anything over 10K is challenging for the mind. At times it becomes “On this lap I shall pull up my right sleeve, on the next one I shall pull up my left; keys in right hand this lap, keys in left hand next lap”, in addition to the occasional mental “treat” of trying to convert kilometres run to miles and vice versa. What other things can you do, mentally, to help yourself keep going?