I ran down to the centre of Cardiff, around the back of Central train station, zig-zagging around the paths of Llandaff fields, up past Llandaff Rowing club, through Hailey park and around the rugby clubhouse and back down Llandaff North highstreet.
I was aiming to run about 8 1/2 miles (a little over a mile further than before), then worked out that 9.3miles would be 15km. In the end, due to my Garmin Forerunner watch stopping for a few minutes (my fault, not its!) I ran 9.5 miles in 1hour45min53sec. I was pretty pleased with it overall, not my fastest splits, but a consistent long run that pushed the boundaries of my abilities and allowed my to build upon my stamina.
(the one blip is due to my watch stopping briefly)
I now also feel confident that I could, if forced, continue to plod along all the way to a half-marathon distance already. I'm not ready for it, it would hurt, and be slow, but I really feel I could do it!
And I will get faster. My aim at a minimum obviously is to finish a half-marathon. My next aim is to run sub-10minute miling - thus a 2hour11minute half-marathon, and my ultimate goal is to do the half-marathon in sub 2hours. But that last goal would require a split time of 9min15, something I can't yet maintain over a 5K distance.
I'll update my gmaps pedometer links on the right with this route in due course.
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