Sunday 14th January 2007

10.6 miles in 1hr 27 mins @ 8.11 p/mile
Town - Science Park - canal

Summary of official 'Week 1' - 32 miles

Loosly followed the guide for a 3.30 marathon and certainly enjoyed the long run. More of the same to follow and feeling fresh - MUST slow down for the long run next week though I think.

Fantastic conditions for my long run today - cold but blue clear skies and a negligible wind. Managed to get out at about 8.30am in what seemed a full set of armour, with the new HR monitor with the Garmin 305, a water bottle holder and the usual music acompaniament. The HR monitor seems pretty good. It took a little while to settle down but then confirmed what I suspected - that with an average of 149 bpm, it constitutes a moderate work out. However, this is very roughly calculating my max HR at 186 - I'll work on calculating this properly in the gym tomorrow. It was also comfortable enough. Wouldn't usually go out with the bottles but I'm trying to get used to it for the longer runs. Ran to town and through to the Aston Science Park before following an old industrialised part of the canal network with a myriad of tunnels. Will explore this side of the canal fuller with the longer runs, but the training guide suggests no more than a 10 miler for an 'official' first week. I suspect I haven't sussed this slow run thing yet though - I really need to get used to doing nearer 9 minute miles, although it really did feel very comfortable. No injury worries, just the usual irritation of blisters - just par for the course unfortunately. All in all, a good session and a good week!