DCM 2012 Graduates - the next step

career_move

^^^ Haha

tomred1N

menoscemo wrote: »

Yes, I used it for my second DCM too and went from 4:15 to 3:32. Just like yourself, I felt at my best over the last 5 miles, thundering through the field as opposed to going backwards. It's a great book and plan for a second Marathon no doubt.
Funnily enough my easy pace for the 3:32 marathon was slightly slower than my easy pace for my 4:15. There's a lesson to be learned there (I think).

Having read ur log meno u were putting in very quick runs in ur training for first dcm. i got a bit of a surprise when i read ur dcm race report! It made my mind up to follow the 4.30 pacers this year. i finished in 4.15 and found it not too bad. ran first half very easy in 2.11 so felt strong enough for second half but when i think about wanting to knock another15 mins off this it does seem a lot. i did all my long runs at 9.30 to 10 min pace. all midweek from 8.50 to 9.20. i eventually did marathon at 9.43 min average as predicted by hal higdon for novice. i cant run at moment with sore ankle physio tomorrow so i have ordered p&d book for r&r! In order to break 4 hours and run 26 9min miles what pace would u suggest for long runs and easy runs based on my training from hh novice 1plan. was it u who said u found p&d easier than hh novice 1......i had to stop reading miclin muc log as i thought it had to be done on the side of a mountain in the dark!

Mr Slow

tomred1N wrote: »

Having read ur log meno u were putting in very quick runs in ur training for first dcm. i got a bit of a surprise when i read ur dcm race report! It made my mind up to follow the 4.30 pacers this year. i finished in 4.15 and found it not too bad. ran first half very easy in 2.11 so felt strong enough for second half but when i think about wanting to knock another15 mins off this it does seem a lot. i did all my long runs at 9.30 to 10 min pace. all midweek from 8.50 to 9.20. i eventually did marathon at 9.43 min average as predicted by hal higdon for novice. i cant run at moment with sore ankle physio tomorrow so i have ordered p&d book for r&r! In order to break 4 hours and run 26 9min miles what pace would u suggest for long runs and easy runs based on my training from hh novice 1plan. was it u who said u found p&d easier than hh novice 1......i had to stop reading miclin muc log as i thought it had to be done on the side of a mountain in the dark!

I'll let Meno answer the rest but there's no way P&D is easier than Hal Higdon.

menoscemo

tomred1N wrote: »

Having read ur log meno u were putting in very quick runs in ur training for first dcm. i got a bit of a surprise when i read ur dcm race report! It made my mind up to follow the 4.30 pacers this year. i finished in 4.15 and found it not too bad. ran first half very easy in 2.11 so felt strong enough for second half but when i think about wanting to knock another15 mins off this it does seem a lot. i did all my long runs at 9.30 to 10 min pace. all midweek from 8.50 to 9.20. i eventually did marathon at 9.43 min average as predicted by hal higdon for novice. i cant run at moment with sore ankle physio tomorrow so i have ordered p&d book for r&r! In order to break 4 hours and run 26 9min miles what pace would u suggest for long runs and easy runs based on my training from hh novice 1plan. was it u who said u found p&d easier than hh novice 1......i had to stop reading miclin muc log as i thought it had to be done on the side of a mountain in the dark!

I had plenty of speed going into my first DCM but no endurance I did all my long runs at 9 min pace or a bit faster for that first marathon but the truth be told, once they got over 13 miles I never found any of them comfortable and always felt like I was hanging on a bit.

For the second marathon I was aiming for 3:30 (8 min/miles) but would have done my easy long runs mostly at 9:-9:30 pace and they would feel really easy like I could keep going for a while longer. In the P&D plan some of the Long runs have Marathon Paced miles as part of the long runs, so obviously I would have done those at 8 min/mile or a touch faster. For the second marathon I was a lot fitter even before I even started P&D though, I had about (8 months solid running after my first marathon) behind including plenty of speedwork/tempo runs and had much faster PB's to back up my 3:30 hopes by then.. If i had played it safe and just went for a sub 4 (it was my backup plan) I would have been selling myself very short...

So To answer your question: you would want to go at 9:40+/mile for your easy long runs and easy short runs during the week. 10:30+ for your recovery runs and as fast as you can for your speed sessions to go for a 4hr marathon. This is all covered in the book in more detail though, so I would advise you to read it for yourself.
If I were you though I wouldn't tie myself down to a goal time just yet. If you keep running between now and your next marathon, you will likely be looking at a time well south of 4hrs.

menoscemo

Mr Slow wrote: »

I'll let Meno answer the rest but there's no way P&D is easier than Hal Higdon.

It is if you do all your Long runs at faster than PMP and most of your midweek runs at faster than Half marathon pace while 'following' Hal Higdon

Lizzy C

tomred1N wrote: »

Having read ur log meno u were putting in very quick runs in ur training for first dcm. i got a bit of a surprise when i read ur dcm race report! It made my mind up to follow the 4.30 pacers this year. i finished in 4.15 and found it not too bad. ran first half very easy in 2.11 so felt strong enough for second half but when i think about wanting to knock another15 mins off this it does seem a lot. i did all my long runs at 9.30 to 10 min pace. all midweek from 8.50 to 9.20. i eventually did marathon at 9.43 min average as predicted by hal higdon for novice. i cant run at moment with sore ankle physio tomorrow so i have ordered p&d book for r&r! In order to break 4 hours and run 26 9min miles what pace would u suggest for long runs and easy runs based on my training from hh novice 1plan. was it u who said u found p&d easier than hh novice 1......i had to stop reading miclin muc log as i thought it had to be done on the side of a mountain in the dark!

My first ever post was about how the P & D plan looked impossible, but Miclin Mun just posted back and told me it wasn't so bad, as long as you stuck fairly religiously to it. Reading his thread made me feel exhausted and like P&D was beyond me! Anyway, I stuck fairly religiously to it and I broke four hours and did most of my runs at 10 min/mile pace (both General Aerobic and LSR - the majority of P & D runs) and my recovery runs at 11 min miles. Now I did go through the whole battle with myself - how am I supposed to run 26 miles at 1 min per mile faster than I've done the majority of my training runs - but I guess you just have to trust the training plan (read that on some thread somewhere ). Even the morning of the marathon my nerves were shot and I was still questioning myself, but it just came together. All those miles at the slower pace meant I had the endurance I guess. My half marathon time wasn't even that brilliant - I also read (on some thread somewhere) that I really needed to break 1:50 for the half in order to do a sub-four full, and I did it in 1:50:05, so I wasn't feeling that confident.
There are key training runs in the P & D plan like marathon pace runs (e.g. 18 mile LSR with 14 miles at Marathon pace - there are five of these types of runs in the plan, with each building in length) and then some Lactate threshhold runs (e.g 7 miles at half marathon pace) but these runs represent only run per week, the rest is easy/recovery runs. It's the accumulation of miles I guess.

Mr Slow

menoscemo wrote: »

It is if you do all your Long runs at faster than PMP and most of your midweek runs at faster than Half marathon pace while 'following' Hal Higdon

Who'd do that? :pac:

menoscemo

Mr Slow wrote: »

Who'd do that? :pac:

God knows, whoever did a thing like that would be a right eejit :rolleyes::o

The penny finally dropped for me when I read the P&D advice about HR ranges for slow/easy runs. I spent a few weeks doubting, my HRM, my Max HR and even the P&D formulas, then I finally realised 'no you actually are supposed to run that slow'
Around the same point I started to love my easy running and dreading my speed sessions. That's how it should be

Walkedit

tang1 wrote: »

Doh, thank you.

glad u asked Tang I"d missed that tab too!

did 3 real easy miles, was dry when i was out and surprised by how mild, then home in time for Homeland!

Runchick

So the kids wrote their lists to santa yesterday...now time for mine...

Dear Santa, sorry I mean Meno, I have been a good girl and slowed my runs down this week. But those pyramid strides were fantastic - I've never felt so fit and fast and energised, and more importantly niggle and injury free Please add a workout like this each week and I will promise to continue with the slow plodding the rest of the time


Advanced Marathoning book ordered last night, no way that can wait til 25th Dec

menoscemo

Runchick wrote: »

Dear Santa, sorry I mean Meno, I have been a good girl and slowed my runs down this week. But those pyramid strides were fantastic - I've never felt so fit and fast and energised, and more importantly niggle and injury free Please add a workout like this each week and I will promise to continue with the slow plodding the rest of the time

Great, I am glad you enjoyed it, but the sessions are going to get harder each week. By Christmas you will be asking Santa to take the workouts away

Runchick

menoscemo wrote: »

Great, I am glad you enjoyed it, but the sessions are going to get harder each week. By Christmas you will be asking Santa to take the workouts away

That's fightin talk, bring it on

coalshed

DOCO12 wrote: »

Cheers for the link....Did you do much mileage for Dublin?

Luckily Paris coincides with my work holidays so we're making a proper break of it, going from Thurs until Mon. This is why I chose it over Rotterdam, Rotterdam was going to be hard to get the time off work. So plan now is, sightseeing Friday, rest Sat, run and hopefully celebrate Sun and home Mon

I did a three weeks of plus or minus 50 miles, and five or six of around 30 in the run up to Dublin.

We're considering a family outing to Paris but on balance the kids may still be a bit too young to get the best out of a couple of days there.

menoscemo wrote: »

Be careful with the programme for now. If you read the book (I advise everyone to read the book, not just follow the programme as without the knowledge of why and how to do the runs prescribed the programme itself is pointless) it states clearly that you should be regulalrly used to running 30-40 miles per week, before starting the programme lowest mileage plan (33-55 mpw).

If you don't have this base and jump straight into the programme you will almost certainly end up injured. The prurpose of my (our) plan is to build your base up to such a point hat you would be able to tackle a P&D style programme safely come February/March next year.
I would advise to stick to our programme until the end of January and then maybe follow the 12 week P&D programme for Paris....

I have the book ordered Menoscemo and look forward to reading it. I guess for a 12 week plan we'd need to start early in January in order to be ready for Paris in early April.

menoscemo

coalshed wrote: »

I have the book ordered Menoscemo and look forward to reading it. I guess for a 12 week plan we'd need to start early in January in order to be ready for Paris in early April.

I just had a look at the plan there and you're right, you'd want to be starting the 12 week plan on the 14th January.
My Advice would be to bulk out the runs a bit so you are covering at least 30 MPW throughout December. 6 weeks of running 30-40 MPW will hopefully be a big enough base. It's not Ideal but not unachieveable as our plan this week already has 22 miles adn we will be adding on a few miles every week.

miguelk

coalshed wrote: »

IWe're considering a family outing to Paris but on balance the kids may still be a bit too young to get the best out of a couple of days there.

Not if you get the Train out to EuroDisney!

Takes about 40 Minutes
Costs about €7 each way per person
Drops you at the gate of EuroDisney.
Comfortable and stress free way to travel

http://parisbytrain.com/rer-disney/
http://www.dlrpmagic.com/guidebook/practical/gettingtothemagic/rerfromparis/

Apologies for digressing...

coalshed

menoscemo wrote: »

I just had a look at the plan there and you're right, you'd want to be starting the 12 week plan on the 14th January.
My Advice would be to bulk out the runs a bit so you are covering at least 30 MPW throughout December. 6 weeks of running 30-40 MPW will hopefully be a big enough base. It's not Ideal but not unachieveable as our plan this week already has 22 miles adn we will be adding on a few miles every week.

So you're saying knuckle down. Right, I'm on it

miguelk wrote: »

Not if you get the Train out to EuroDisney!

Takes about 40 Minutes
Costs about €7 each way per person
Drops you at the gate of EuroDisney.
Comfortable and stress free way to travel

http://parisbytrain.com/rer-disney/
http://www.dlrpmagic.com/guidebook/practical/gettingtothemagic/rerfromparis/

Apologies for digressing...

Thanks Miguelk, a visit to EuroDisney is definitely on the list, perhaps just not on this trip. Our youngest is only 16 months or so, so we might hold on another year or two.

miguelk

coalshed wrote: »

So you're saying knuckle down. Right, I'm on it



Thanks Miguelk, a visit to EuroDisney is definitely on the list, perhaps just not on this trip. Our youngest is only 16 months or so, so we might hold on another year or two.

Ya, bit young yet. As their age goes up, your marathon time will be coming down....

2015 target: EuroDisney and the 3 hour Paris Marathon

Good luck!

coalshed

Now yer talkin' Miguelk!

Gavlor

Was On the road early this morn and passed 6 or 7 differebt people running. It was 6.20 am. I'd rather run back to back marathons!! What is the norm with you guys, morning or evening?? I HATE early morning running

tang1

Gavlor wrote: »

Was On the road early this morn and passed 6 or 7 differebt people running. It was 6.20 am. I'd rather run back to back marathons!! What is the norm with you guys, morning or evening?? I HATE early morning running

Like yourself, i'm not a fan of early morning running but sometimes no choice. Especially if i'm not working the weekend its up early for run and then day with family.

ncmc

Gavlor wrote: »

Was On the road early this morn and passed 6 or 7 differebt people running. It was 6.20 am. I'd rather run back to back marathons!! What is the norm with you guys, morning or evening?? I HATE early morning running

*Shudder* I hate early morning runs, I fully intended to get up early this morning and get out for a few miles, but once I hit the snooze button once, I knew it was a no hoper! I find I don’t run properly if I’ve not had my brekkie and I always feel very sluggish first thing. I’d rather run at 11pm than 7am!

menoscemo

Gavlor wrote: »

Was On the road early this morn and passed 6 or 7 differebt people running. It was 6.20 am. I'd rather run back to back marathons!! What is the norm with you guys, morning or evening?? I HATE early morning running

I try to run into work once a week with no breakfast . It's about 7.5 miles in total. I just get up, get dressed have a sip of water and go.
I always feel really sluggish and slow and it's not helped by the fact that the route is all uphill :rolleyes:
I hate morning running but I am convinced it does me a lot of good, especially when it comes to long distance running (marathons and ultras). By running 'on empty' your body has got no choice but to learn how to burn fat as a fuel which will help you complete the full marathon (or further) without hitting a wall.

I definitely recommend that everyone does this at least once every fortnight.

career_move

Gavlor wrote: »

Was On the road early this morn and passed 6 or 7 differebt people running. It was 6.20 am. I'd rather run back to back marathons!! What is the norm with you guys, morning or evening?? I HATE early morning running

I LOVE early morning runs. Best ever. If I don't have to go into work early I get up around 6ish, have a drink of water, feed + muck out 12 horses then head off on my run bout 8 a.m.

Mostly on my run I think about what I'm going to have for breakfast when I get home :D

coalshed

Gavlor wrote: »

Was On the road early this morn and passed 6 or 7 differebt people running. It was 6.20 am. I'd rather run back to back marathons!! What is the norm with you guys, morning or evening?? I HATE early morning running

Almost always evening, with the odd AM but not early run at the weekend.

I imagine at this time of year you could catch some lovely sunrises by going out early...I'd like to give it a try.

I've run home from work a couple of times (about 6 miles) and will plan to start doing that more regularly again soon. Sometimes I get envious of runners leaving the city center in the evening while I'm sitting on the bus

Gavlor

menoscemo wrote: »

I try to run into work once a week with no breakfast . It's about 7.5 miles in total. I just get up, get dressed have a sip of water and go.
I always feel really sluggish and slow and it's not helped by the fact that the route is all uphill :rolleyes:
I hate morning running but I am convinced it does me a lot of good, especially when it comes to long distance running (marathons and ultras). By running 'on empty' your body has got no choice but to learn how to burn fat as a fuel which will help you complete the full marathon (or further) without hitting a wall.

I definitely recommend that everyone does this at least once every fortnight.

You were doing so well until that last sentence

menoscemo

Gavlor wrote: »

You were doing so well until that last sentence

You're right, I should have said once a week

docjewel

+1 here for the early morning runs,although due to family circumstances don't really get out enough on them.

One of my best memories of an early morning was the Sunday morning before Xmas last.Hadn't been out in a few days (& as most of you runners know how really frustrating that can be),so struck off just before 6am,roads were like glass,sky was clear & the stars were shining,coming down a hill into a local village I was two young lovers struggling to keep their footing while I breezed passed.
This was the start of my marathon training & I thought yea this feels great,I want more of this.

Runchick

Absolutely early mornings for mid-week runs here, up and out the door, wake up somewhere during the first mile I need to be out and back by 7.30am to get kids out the door to school so this week has been easy, but I'm sure there'll be some 5.30am starts as the mileage increases . No better way to start the day I reckon, its so peaceful out there first thing and I come back all full of those lovely running endorphins ready to start the day

Dilbert75

ncmc wrote: »

*Shudder* I hate early morning runs, I fully intended to get up early this morning and get out for a few miles, but once I hit the snooze button once, I knew it was a no hoper! I find I don’t run properly if I’ve not had my brekkie and I always feel very sluggish first thing. I’d rather run at 11pm than 7am!

+1 - always have great intentions but fall down on the execution. Funny enough I used to go out at 6.30 and enjoyed it but got out of the habit and now the dislike of getting up earlier than absolutely necessary is outweighing the enjoyment.

DOCO12

menoscemo wrote: »

. By running 'on empty' your body has got no choice but to learn how to burn fat as a fuel which will help you complete the full marathon (or further) without hitting a wall.

I definitely recommend that everyone does this at least once every fortnight.

I love running first thing can't beat the peacefulness! Although if it was still dark I'd be very afraid on my lonely country roads, I've yet to run on the road alone in the dark.
Meno does it matter how far of a run you do on empty in order to get your body accustomed to this? Would it have to be say at least 8miles? Or would 3miles suffice?

FiiFii

You're all mad people with your 5.30am runs :eek::eek::eek: And mucking out stables first career_move... Fair play!

I am most definitely an evening person, the ONLY thing getting me out of bed at 6.30 am is the fact I need to get into work at a certain time to get a car space or have to pay €8 a day.... Not a chance in hell you'd see me run before work......

I guess I have the luxury of no kids and usually home from work bout 5/5.30 so lots of time in the evening to head out. I actually think its the not sitting in front of a TV all evening scoffing my face that has made me lose weight, not the actual running itself:p (although since marathon training I'm now lost when last night's TV comes up in conversation...)

Gavlor

FiiFii wrote: »

You're all mad people with your 5.30am runs :eek::eek::eek: And mucking out stables first career_move... Fair play!

I am most definitely an evening person, the ONLY thing getting me out of bed at 6.30 am is the fact I need to get into work at a certain time to get a car space or have to pay €8 a day.... Not a chance in hell you'd see me run before work......

I guess I have the luxury of no kids and usually home from work bout 5/5.30 so lots of time in the evening to head out. I actually think its the not sitting in front of a TV all evening scoffing my face that has made me lose weight, not the actual running itself:p (although since marathon training I'm now lost when last night's TV comes up in conversation...)

I like the cut of your jib

Early mornings pppfffffttttt

career_move

menoscemo

DOCO12 wrote: »

Meno does it matter how far of a run you do on empty in order to get your body accustomed to this? Would it have to be say at least 8miles? Or would 3miles suffice?

My run is 7.5 miles simply because that is how far I love from work! I wish i only lived 3 miles away I'd say that further is probably better but any distance is better than none! 3 miles is fine for now.

FiiFii

Runchick wrote: »

So the kids wrote their lists to santa yesterday...now time for mine...

Dear Santa, sorry I mean Meno, I have been a good girl and slowed my runs down this week. But those pyramid strides were fantastic - I've never felt so fit and fast and energised, and more importantly niggle and injury free Please add a workout like this each week and I will promise to continue with the slow plodding the rest of the time

+1 to this... Ok, was cursing you Meno when started it the strides as co-incidentally happened to be when I was going up a hill but once got to top was great to stretch the legs a bit. Persuaded my 'slow and steady' friend to do them with me by claiming they'd burn double the fat (well that and she'd have been left behind on her own in the dark seem to have encouraged her to join me... )

career_move

FiiFii wrote: »

+1 to this... Ok, was cursing you Meno when started it the strides as co-incidentally happened to be when I was going up a hill but once got to top was great to stretch the legs a bit. Persuaded my 'slow and steady' friend to do them with me by claiming they'd burn double the fat (well that and she'd have been left behind on her own in the dark seem to have encouraged her to join me... )

Haha very good. You'd make a great drill sergeant in boot camp

blockic

Enjoyed the session tonight meno! Nice to change it up at bit and do something different. Will look forward to what Wednesdays have in store for us from now on. Plus I set new 400m and 1/2 mile PBs (might not have done speed work before but they still count!) not bad for an aul training run!

Gavlor wrote: »

Was On the road early this morn and passed 6 or 7 differebt people running. It was 6.20 am. I'd rather run back to back marathons!! What is the norm with you guys, morning or evening?? I HATE early morning running

I'm like yourself Gavlor, evening runs all they way. I just can't face it in the mornings! I'm more of a 6 snooze person!

dazza21ie

Gavlor wrote: »

Was On the road early this morn and passed 6 or 7 differebt people running. It was 6.20 am. I'd rather run back to back marathons!! What is the norm with you guys, morning or evening?? I HATE early morning running

I finish most midweek runs by 6:30 am. Once you get used to rolling out of bed it just becomes second nature. You don't really need all that sleep that you think you need either!!

Willie42

+1 to that - really enjoyed pyramid strides today. Have been taking it easy due to ITBS issues and am glad to be getting back out there. Physio says no runs over 5 miles for couple of weeks. Morning and late afternoon runs for me as I don't like the country roads in the dark on my own!

career_move

Your graph is very different to mine Blocky....how come you have 11 peaks? Did you stop to tie your shoe around 7 min?

Walkedit

Gavlor wrote: »

Was On the road early this morn and passed 6 or 7 differebt people running. It was 6.20 am. I'd rather run back to back marathons!! What is the norm with you guys, morning or evening?? I HATE early morning running

I love running in AM. often b4 work , many DCM LSR towards end up at 5!

blockic

career_move wrote: »

Your graph is very different to mine Blocky....how come you have 11 peaks? Did you stop to tie your shoe around 7 min?

Har har har! Had to go down steps in the dark with no street light :eek: so crept down them slowly, would not welcome a sprained ankle!

And the extra peak was at the very start of first stride, I done two 20 second ones by accident!

False start!

career_move

blockic wrote: »

Har har har! Had to go down steps in the dark with no street light :eek: so crept down them slowly, would not welcome a sprained ankle!

And the extra peak was at the very start of first stride, I done two 20 second ones by accident!

False start!

Cool It may just be that I'm stupid but shouldn't there only be 6 peaks....like 3 then 5 min gap then another 3

blockic

career_move wrote: »

Cool It may just be that I'm stupid but shouldn't there only be 6 peaks....like 3 then 5 min gap then another 3

I'm sure Meno can confirm or deny this ...but this is what i done (or planned to do :rolleyes:). 5 strides, jog for a bit and then 5 again.

Five which is equal to one pyramid prescribed went 20,40,60,40,20 (pyramid shape) with equivalent jog periods between each one.

I think...

rasher_m

Walkedit wrote: »

I love running in AM. often b4 work , many DCM LSR towards end up at 5!

I'm the opposite, usually go for a nap after work and then go out later in the evening. In fact when I fell last year I was out running at 11pm and when I got to A&E the nurses were giving out to me for being such a lunatic running so late at night in the streets.
My sister who came to the hospital with me works there and told me to pretend to the Doctor that I went out earlier and not say I was running at 11pm cause its not the norm
In all fairness I had left to go out on the run at 9.30, it was just a long run.

career_move

blockic wrote: »

I'm sure Meno can confirm or deny this ...but this is what i done (or planned to do :rolleyes:). 5 strides, jog for a bit and then 5 again.

Five which is equal to one pyramid prescribed went 20,40,60,40,20 (pyramid shape) with equivalent jog periods between each one.

I think...

Gotcha....i did it wrong. Ooops

blockic

career_move wrote: »

Gotcha....i did it wrong. Ooops

Not wrong, just different!

I knew there was some miniscule benefit of posting my graph. I just thought it looked cool!:D

career_move

blockic wrote: »

Not wrong, just different!

I knew there was some miniscule benefit of posting my graph. I just thought it looked cool!:D

Ya thanks for that


Meno in future I need things explained to me with pictures :D:D

rasher_m

blockic wrote: »

Not wrong, just different!

I knew there was some miniscule benefit of posting my graph. I just thought it looked cool!:D

Well I was doing my own version tonight. I was planning on doing the 5 miles in the gym and didnt have time to re-read Menos post. So I made my own version up.
It was 3 sets of 3 strides with a minute between each stride.
I think I still got a good workout though its an awful habit resorting to the treadmill but when the gym is 30 seconds away and its cold and dark outside, its very hard to resist.

KillianByrne

Run in the Dark done. Really enjoyed it but got a feeling they were very stretched with the numbers, organisation was fine for a small fun run, but with five thousand people, not separating 5k / 10k / walkers at the start was madness;

I had my first 'pacer' role! Getting two friends, both with 2 previous 10k under their belts around safe & fast - set out for 9min miles, finished with 8.57 avg, negative splits, sprint finish and 2new PB's. Yay!!

Thoroughly enjoyable, went out with 'fun run' in the mind and ended up with good speed on the night, no niggles and forgot I was having ITB issues. I've learned more about running in the 3weeks since DCM than I did in the 8months before.