Boast.

This is the run.

As you know Sundays are long run days and today's was my longest ever. I ran 14 miles. That's more than half a marathon. And not wishing to boast (just a little maybe!) I ran it comfortably.

On the long runs speed is not the aim but the distance although I put in a respectable time too. As it was on the flat canal path I could run a steady pace throughout and the conditions were perfect.
It was a little cold, still frost on the ground as I set off but the sun saw out and soon cleared it and by the time I arrived back at midday it was a lovely winter's morning.

It still feels strange running passed people out for a Sunday walk wearing their hats and scarves, myself in only a vest and shorts.

So that's 2 weeks out off 16 done. Here's next week's schedule. I am following the top line.
   

	MON	TUES	WED	THU	FRI	SAT	SUN
Sub-3:00	5M easy	9M - 1.5M fast with 400m recoveries, 1.5M jog	8M slow	7M steady	4M easy or rest	7M brisk hilly XC or race or parkrun	16M slow
Sub-3:15	4M easy	9M - 1M jog, 4 x 1M fast with 400m recoveries, 1M jog	7M slow	6M steady	Rest	5M easy or parkrun	15M slow
Sub-3:30	Rest	7M -1M jog, 4 x 1M fast with 400m recoveries, 1M jog	7M slow	4M steady	Rest	4M easy or parkrun	13M slow
Sub-3:45	Rest	7M - 1M jog, 4 x 1M fast with 400m recoveries, 1M jog	7M slow	4M steady	Rest	3M easy or parkrun	9M slow
Sub-4:00	Rest	6M -1M jog, 3 x 1M fast with 400m recoveries, 1M jog	6M slow	5M - 1M jog, 3M steady, 1M jog	Rest	3M easy or parkrun	9M slow
Sub-4:30	Rest	6M - 1M jog, 3 x 1M fast with 400m recoveries, 1M jog	5M slow	3M steady	Rest	Rest or parkrun	8M run/walk
Sub-5:00	Rest	6M - 1M jog, 4M marathon pace, 1M jog	Rest	5M easy	Rest	3M inc hill session or circuit	9M run/walk
Get You Round	Rest	40 mins: run 3 mins, walk 1	45 mins: run 3 mins, walk 2	Rest	50 mins: run 3 mins, walk 1	Rest	1 hr 50: run 4 mins, walk 2

   
 Oh, and one last thing. This week I ran the furthest I have in a week, 47 miles. It's my blog and I can boast if I want!