9 miles, 5.30am. 8.39 warm up, 7.52, 7.53, 7.45, 7.23, 7.03, 6.53, 7.16, 8.00 cooldown. 7.38 per mile average pace.

I was quite happy with this run. I am trying to concentrate on progressive runs for all my non-recovery days, which is why the above is so specific. One of my (many) problems is going out too fast and fading at the end or reverting to a slow shuffle at the end of long runs. I am going to try this again on my 18 miler tomorrow *gulp*.

I havent kept a speed log in a while because I tend to get very obsessive about numbers and then just push and push and push. The geek in me is so happy to see this written down!

After the run, I did a 100 stair repeats and 30 minutes of yoga.