3 great runs this week.  Nice 8 miles on Monday faster than marathon pace.  A long 16 miler on Wednesday – about 30 seconds per minute slower than marathon pace.  And then a fast 5km – knocking 40+ seconds off my last time (on the same route) – and a mile and a bit cool down on Friday.  The speed work and interval training is working – and more needed.  The 16 miles felt hard – I had planned to do a split and pick up the pace on the 2nd half but it didn’t happen.  Great route as well – up past Hampton Court Bridge and along the footpath by the Thames – more awesome scenery.  Longest run I did that way back in 2009 was around 22 miles – so another 3 miles up the path still to explore (assuming I do similar distances for the long runs this time).  I am a fan of long runs where you go out a certain distance along a route and then back the same way.

Average pace picking up as well which is good.  The 5km at the end of the week was great – 40 seconds off the last time and felt very good.  Need to get back and do the Bushy Park parkrun one Saturday morning soon – they really help pick up your pace.

Week finished off with an early Christmas dinner at mum and dad’s in Bedford with Auntie Anne and Uncle Lol – all the trimmings plus mum’s brunch the morning after.  Perfect!

1/2 marathon distance planned this week and at a good pace.