When I woke up this morning I groaned ... the weatherman was right!  He had said we would have heavy rain all day and heavy rain is what we had!

My training plan today said a 1 hour 45 minute easy run so that was 1 hour 45 minutes of getting wet!  I did contemplate exchanging today's long run for tomorrow's short run but then decided not to be a wimp and just DO IT! After all it might be raining tomorrow too!

If it is raining on Marathon Day I can't just opt out because I don't want to get wet so I have decided I will do my long runs on the prescribed days whatever the weather!

After eating my body weight in crisps and Maltesars last night, washed down with copious amounts of wine followed by several Gin and Tonics my body was feeling ever so slightly sluggish this morning! 

They do say "You are what you eat" and one day I will start being kinder to my body and eat like an athlete and maybe, just maybe I will become one!! 

I am generally very good during the week and try to eat healthily but once the weekend comes and alcohol passes my lips all my good intentions go out the window!  Life is too short!

I tried to counterbalance the rubbish I had put in to my body last night by having porridge and a banana for my breakfast and then I went for a run! 

I donned my waterproof running jacket and baseball cap with the hope that the peak would keep the rain off my face and out my eyes.

I hadn't planned a route in my head but just ran where my legs wanted to take me! (Sometimes this is disastrous!).  Initially I was running along the path along a busy main road but with all the splashes from the cars and lorries drenching me I took the first road off to run along some quiet country lanes.  Once away from the noisy traffic I started to actual enjoy my run.  

It was still teaming it down but the rain had enhanced all the lovely fresh smells from the grass, leaves, flowers and trees and as I inhaled deeply I felt lucky to be out running despite the weather! Even the birds seemed happy and were chirping loudly to each other, along with the cows mooing and the sheep baaing (unless they were all complaining about the weather!). Everything just seemed more intense, maybe because there were no other noise as the drum of traffic was deadened by the rain and there was nobody else around.  I felt like I had the entire countryside to myself!  Fantastic.

In several places I actually felt like I was river running as the roads were beginning to flood in places. At first I tried to tip toe through to try and limit the damage THEN the big kid in me took over and I actually enjoyed splashing through the puddles!  I was already wet, so a bit more water in my trainers wasn't going to make that much difference!

At about the 8 mile mark I had no option but to rejoin the main road where once again I ended up getting soaked as a great wall of water was sent over me (on several occasions!) by the traffic ploughing through deep puddles at silly speeds!  I just kept on smiling, I was not going to be beaten!

I followed the main road back into Kendal and realised I was going to be about 15 minutes short of my goal time.  By this time I was absolutely soaked and had come to realise my running jacket is no longer waterproof and I was beginning to feel cold.  However, I dug deep and kept on running ... right past the turn off that would take me home (truly insane!).  On a positive note my baseball cap did indeed kept the water off my face but I probably looked pretty daft running in it when there was no sign of any sun!

Eventually I made it back absolutely soaked to the bone but feeling stimulated, energised and very proud of myself for getting out there and doing it - I felt like a proper runner even if I don't eat like one!



Its a good job I'm not made of sugar though! 



Once home I was greeted by my husband who said "OMG you smell like the dog when he's been out in the rain!" Charming, I'm sure I wasn't THAT bad!



I peeled off my soaking wet clothes (with great difficulty) and jumped straight into a steaming hot shower! ARRRRR BLISS!

I managed to run 10.80 miles in 1:45:10 (10 seconds over my goal - how's that for accuracy!) at an average pace of 9:41minute miles. You can view my run here.

I really don't know where Garmin get the weather conditions from but today it is so wrong! The real weather I endured was: 

This weekend's theme must be water as last night I went swimming! Yesterday was supposed to be a rest day but I decided I needed to do something to relax me for the weekend.  I discovered the other day that at 6pm on a Friday the local leisure centre has a one hour session where the entire pool is laned so I decided to go and give it a whirl.

It was so much better than the normal sessions where there are only 2 over-crowded lanes and the rest of the pool is full of teenagers acting stupid!  There was 6 lanes and for some of the time I actually had an entire lane to myself!  At its busiest I only had to share my lane with 3 other people!  I think I might make this a regular swim session.

I tried to remember all the tips I have been given recently and really focused on my technique rather than just swimming.  The problem is I don't seem able to do 2 things at once! If I am concentrating on breathing my arms go to pot,  if I am concentrating on legs my breathing goes to pot, if I am concentrating on my arms my legs go to pot! 

I need to PRACTICE, PRACTICE, PRACTICE!

I managed to swim 62 lengths or 1550 metres or 0.96 miles at an average pace of 3.23 minutes per 100 metres.

I'm quite chuffed with that!  

Here's hoping I get a swimming place on Monday with the Tri Club!

Sore Core!

A busy day at work preceded a busy evening of exercise. Tonight's run was a 40 minute easy run. I have been told to make sure I make the easy runs slow and tempo runs hard but as I am currently an one pace horse I am struggling to do this!

It has been "showery" all day on and off.  When I got home from work the sun was trying to shine so I immediately got changed, fuelled up on a banana before heading out the door for my run.  

Just as I got my trainers laced up the heavens opened once again for a torrential downpour.  I delayed setting off and even considered for a millisecond going on the treadmill instead of venturing out!  

However, I donned my running waterproof jacket waited for the rain to subside slightly before setting off.  Luckily after about 10 minutes the rain stopped and it ended up being a very pleasant run. 

As this was an easy run I didn't look at my garmin for my pace, I just ran as my body dictated! I really enjoyed it even though it ended up as a fairly hilly run!  I did a 9:50 minute mile average pace, You can view it here. 

Once home I had a quick shower, sorted tea and then was back out to my usual Pilate's class.  I am not sure whether its an accumulation of the weeks exercise or going running immediately before the class but I found it exceptionally hard.  My whole body feels like it has been put through it's paces and I can certainly feel my abs and bum muscles! I have certainly pushed myself this week!

My First Tempo Run - EVER!

Today was another very wet, cold and windy day, and a busy one at work with Day 2 (out of 4) of home visits completed for the new September intake at school!

Yesterdays entry on the marathon plan stated a "3 mile Tempo Run" and explained this as "running as quick as you can but maintaining an equal pace as possible after the warm up!" 


Last night I completed my first Tempo Run - EVER! 

I have been trying to gain some of my previous fitness back by just logging in the miles and taking it slow. 

This week, my marathon plan seems to be ramping things up a bit! 

I know and understand that if I am to improve my pace, I need to run faster, instead of just plodding around at the same slow pace. All of last years marathon training runs were done at virtually one pace - whatever distance! However, I was just training to finish 26.2 miles then, this year I am taking it more seriously! 

I really want to increase my general speed so was keen to get this work out "right" but how do you decide what pace you can maintain for 3 miles?!  I decided to do some research and according to Runnersworld to ensure you’re running at the right pace during a tempo run it is a good idea to use a heart rate monitor and run at 85 to 90 per cent of your maximum heart rate. However, as this was my first attempt I thought I would try and maintain just a slighter faster pace than usual at around 8:40 minute miles.

I selected a flat route (I need all the help I can get) and after my warm up I tried to force the pace. It was a lovely clear but cool evening and I enjoyed the challenge of not just "plodding".

I managed to do:

a 3 mile tempo @ 8:21, 8:36, 8:57 with a warm up and cool down on top! 

My average overall pace was 8:42 including these. 

Chuffed with that - I have been struggling recently to get an average pace below 9:00 minute miles! My Heart Rate monitor was showing I had run at an average 82% of my maximum Heart rate, not too far off the Runnersworld recommendation!

I got a bit Garmin obsessive monitoring my pace during this run.  Perhaps I need to put my Garmin in my pocket and just run as hard as I can and see what happens! I was pleased to keep each split below a 9 min mile pace but slightly disappointed that I didn't manage to keep it as consistent as I had wanted!  Not bad for a first go though!

I did have one slightly unnerving moment when I
came to a Zebra crossing and the car on my side of the road stopped so I started to run over, only to be greeted by a car going in the opposite direction who didn't stop!  I had to suddenly stop in the middle of the Zebra or else I would have slammed into the side of the car!

I was in fluorescent pink so there was no excuse for not seeing me!  He had the cheek to look at me as if I was in the wrong!

Tonight the plan stated Circuit Training so that's what I did! I was grateful that it was an indoor session as the weather was awful! Arms, shoulders and stomach are slightly achy now but I enjoyed the session!

Tomorrow is more home visits followed by an Easy Run!

Bring it on!

Here's hoping the rain goes by then! 

Marathon Training began !

My plan stated it was a rest day, but I ended up doing "active rest" in the form of swimming! 

I have tried for months to get a place on the local Triathlon Club swim training session but it is so popular I have never managed to secure a place! You have to ring at 8pm on a Sunday evening to book a place but the phone is constantly engaged and by 8.10pm the session is fully booked!  Very, very frustrating! 

However, tonight was my night (they must have heard I'm a proper triathlete now!) and I got in through the back door on a cancellation.

I was extremely nervous (as usual) before I went, with visions of super fast and efficient swimmers with me lagging behind desperately trying to keep up. 

When I got there at around 7.30pm I was introduced to the coaches and we discussed my swimming ability and what I hoped to gain from the session.  I was put (thankfully) in the slow group which is primarily for stroke improvement. The swim session started at 8pm.

We did 200 metres warm up whilst the coaches observed us, they then offered advice to improve and we went off again to attempt to put this into practise.  After doing another 100 metres we started doing "drills" using pull buoys and floats etc.  Some of these I found easy and some extremely difficult.  I suppose the ones I found difficult is because that part of my technique is wrong. Hopefully I will improve!

I was in the slow group, but I wasn't the slowest!  I was quite chuffed with that! Now I have a couple of things to work on and improve namely my head position in the water and my leg position!

Fingers crossed I get a place next week too!

Now that the Garmin Connect site is finally working I can update my weekly stats!

I have survived week 3 of my marathon training and my stats for the week look like this:

Running :22.04 Miles
Time on feet: 3:20:12

Cross Training-
Swimming:  0.87 Miles
Walking: 15.70 Miles
Cycling: 5.90 Miles

Total Weekly miles: 44:51 Miles
Rest days: One

and my total training for the marathon to date since 22nd April 2013 is:

Running : 64:54  Miles

Time on feet: 10:06:10

Cross Training-

Pilates: 2 hour

Circuit Training: 2 hour

Swimming:  2.57  Miles

Walking: 25.42 Miles

Cycling: 5.90 Miles

Total Miles: 98: 43

Total Rest Days: 3

Bring on week 4 - I am ready for you!

I am now a Triathlete!

Yesterday I completed my first Triathlon!  You can read about my experience here!

My Marathon Training plan for yesterday stipulated a 40 minutes easy run.  I have decided that a 30 minute Triathlon top trumps this!

My planned run today was a 4 mile @ 9 minute mile pace run.  I think I managed to keep the pace for 4 miles but unfortunately the Garmin site is currently down for maintenance so I can't upload my run to look at my splits!  Very annoying! 

The weather was dry and bright this morning and I actually ran in just a T shirt!  I didn't do a circular route (as I usually do) as I had to collect our car from a car park in Kendal. We went out for a meal last night and drove there, but so we could both drink (we aren't alcoholics honestly!) we got a taxi home, then I ran to collect the car this morning! A great way to get rid of a hangover! 

This afternoon we went out with the dog for a 5 mile walk.  When we left it was slightly overcast but by 2 miles in the heavens opened and the gales started!  I have never been as wet and cold in my life!  I was not impressed! When will it warm up?

Its Sunday today which means the day I tot up my miles for the week!  Unfortunately, I will have to delay this until Garmin sorts itself out!

Thank Goodness it's a ....

I really don't know what's wrong with me tonight but I am absolutely exhausted! Considering it has actually been a short working week with having the Bank Holiday Monday off, it has seemed a very long week!

I am delighted that today is a designated rest day in my Marathon Training plan as I really don't think I could put one foot in front of the other even if I wanted to! I am feeling a little worried that I am this exhausted so early on in the plan! I have been hungry all day too - I can't seem to get enough food in me to satisfy the hunger monster! 

I have been revisiting the cupboards and the fridge hoping to find something satisfying to eat. I can't say that I did. In addition to my normal meals I have munched on several bananas, an apple, some malt loaf, a yogurt and a granola bar before succumbing to the Chocolate craving! 

Being healthy wasn't doing it for me so I thought I would give unhealthy a go! I'm hoping it's just my metabolism revving up in response to more exercise and I will adapt!  It's only week 3 and I haven't even got to the long runs yet! 

I am hoping this feeling passes as I have a Try-a Tri tomorrow!

Last night I went on a Swim Technique training course at Capernwray Hall run by a company called Sleekerswim.

I had no idea where Capernwray Hall was and relied totally on my TomTom to navigate me there.  As I turned into a big long driveway and caught a glimpse of a large stately home type building I began to wonder whether my Tom Tom was having a laugh at my expense!  I couldn’t imagine there being a swimming pool hidden in such idyllic surroundings!  I parked the car and went for a wander.  Thankfully I soon came across a sign pointing towards the swimming pool and sports centre.  Phew! With only 5 minutes to spare I didn’t fancy partaking in a wacky race style drive to get to another location! 

Capernwray Hall

Once I arrived at the entrance of the swimming pool there was already a lady sat on the chairs outside and I asked if she was there for the swim analysis.  Thankfully she was so I could now relax … until she started giving me a run down of her swimming experience … 10K lake swims, sea swims and river swims as well as Triathlons – I was beginning to think I was way out of my depth! Literally! I explained I was a wannabe Triathlete but my swimming currently let me down! The instructor Christine arrived and took us to a room for a 30 minute theory session before heading into the pool. We had sole use of the 18 metre pool, which was divided into 2 lanes.  

I felt myself go into panic mode when Christine said to do 10 lengths warm up!  I was thinking after 10 lengths I would be good for nothing not warmed up! I survived the warm- up and then it was time for the videoing to begin!  I had to swim 8 lengths being recorded, then it was the other ladies turn.

After the recordings were finished we started to do some "drills" to improve our technique.  One drill was kicking on your side with lower arm extended and upper arm resting on thigh and then we did a rotation drill where we changed sides! As well as these drills we did ones using hand held floats, leg floats (pull buoy) and trainer fins! I found these much more difficult than just swimming but they made you think about what you were doing in the water! 

We were very lucky as we had a lot of individual attention as there was only 2 of us with one instructor!  

After spending about 1 hour 15 minutes in the pool it was time to get out, get dressed and head back into the room for more theory work AND to watch our video's.  I had no idea what I looked like swimming but was pleasantly surprised that I didn't look as much like a drowning animal as I imagined!  My main faults are my legs are too low in the water (I need to keep my body flat on the water), I don't rotate sufficiently and my hands are very tense and bent at the wrist,  Apparently a floppy relaxed hand (whilst out the water) is best, all the work goes on in the water!  

The session lasted 2 and a half hours and I am keen to put it all into practise at the pool! We were given a hand-out with all the drills on to help us remember them! 

I had a bit of a tricky 30 minute drive home as my post swim sneezing kicked in.  It is very difficult to negotiate narrow country lanes whilst sneezing! Once I got home I had to take a antihistamine tablet to relieve my symptoms.  I really must try a nose plug to see if this helps!

Tonight the Marathon Training Plan stated a 1 hour 30 minute easy run!  I was very tempted to not go as the weather was horrendous! Cold, windy and very very wet!  However, a quote I once read in a book came flooding back to me "Train in all weathers because you never know what the weather will do on race day!" 

As soon as I got home from work I got changed and went straight out! 

If I had sat down listening to the wind and rain outside I would never of moved again! I was back in my winter gear - long tights, long sleeve top AND jacket, together with a hat and gloves (Luckily I got new gloves for my birthday after losing one at the Edinburgh Half Marathon!).  I hadn't really expected to wear them until winter but they had their first outing tonight and boy was I grateful for them!

Once I got running I warmed up and didn't really notice how bad the weather was (except the howling wind blowing me backwards!) until the last mile by which time I just wanted to get home to a hot shower! I managed 8.37 miles and was just short of my 1 hour 30 minutes goal time. After 1 hour 22 minutes enough was enough - I was wet through to my base layer -my skin! You can view my route here. 

Once home I got the longed for hot shower and my entire body and face felt like it was getting bombarded with tiny shards of glass!  OUCH!  I patted myself dry and lathered myself in body lotion to apologise to my skin for subjecting it to such conditions!

Hopefully the weather improves for my "try-a-tri" on Saturday! Blackpool in the rain isn't very appealing!

Bank Holiday Monday and Week 3 Marathon Training commences ...

of Marathon Training commences!

Yesterday was Bank Holiday Monday and a glorious sunny day!  Well maybe that is stretching the truth ever so slightly.  It was lovely and sunny in the late afternoon and evening but started off very chilly! Rather than run I walked - and conquered 3 Wainwright fells in the process. When we set off from the car at around 11am it was very cold and felt like it could rain. We were very lucky though and the sun eventually managed to break through the clouds and warm my weary bones! I must have slept funny on Sunday night as I had a really sore stiff shoulder and arm, which got worse as I walked rather than better, so a little bit of heat on it felt good! 

Fell 1: Great Mell Fell

Fell 2: Little Mell Fell

Fell 3: Gowbarrow Fell

We walked 8.79 miles very hilly miles in total!  After wasting Sunday suffering with a severe hangover I felt like I had accomplished something.  I was going to go for a run when I got home but my shoulder was sore, the sun was shining, the garden chairs were out and an ice cold Cider was calling me! Any thoughts of a run were soon abandoned!

This morning when I woke up my shoulder was slightly stiff but got better as the day went on!  

For my birthday I got some Chocolate Covered Coffee Beans which are apparently a good source of energy whilst doing long training runs.  I have never tasted one before and was unsure if I would like them but I decided to brave one tonight before I left for my run (just in case I needed to spit it out and wash it down!) but I was very pleasantly surprised!  They are rather delicious and I am sure I will manage to overdose on caffeine whilst running now! I will have to monitor my intake carefully!  I'm not sure how beneficial they are compared with an energy gel but they are much tastier!!

The sun has been hot all day today and I left it a little later in the afternoon to do my run, in the hope it would be a little cooler.

It didn't cool down much!

I was supposed to be running Kendal 10K race tomorrow evening but my Swimming analysis session has been changed to tomorrow so I am now unable to run it!  However, not to be defeated I decided to run the route tonight on my own! It was a fairly hilly route and with the wind and the heat I felt like I was running in a tumble drier! I tried to push the pace as if I was in a race but without competition its difficult.  However I was fairly pleased with my time of 57:25 with an average pace of 9.14 minute miles. You can see my run here. I'm never going to recreate a race atmosphere but it gave me a flavour of what I will be missing! I will be interested to see the results tomorrow evening!

So ... tomorrow evening I have my swimming analysis session. I'm not sure whether I feel excitement or trepidation! At last someone will be able to tell me where I am going wrong (and hopefully how to put it right!) but I hope they don't pick my stroke to bits too much!  I have very little swimming confidence as it is!

I will let you know how it goes ....

When three becomes two ...

On Friday it was my birthday and since I was going out for a drink with friends to celebrate I went for my birthday run as soon as I got home from work at 4 O'clock.  My training plan stipulated a 4 mile run @ 9 minute mile pace plus 10 minute warm up and cool down. I decided to set Runkeeper as well as my Garmin so the little man could whisper in my ear how far behind or ahead of target I was whilst running.  It was a really nice sunny afternoon but I struggled to keep my pace fast enough.  I could blame the sun but I think it was more likely due to the 3 pieces of birthday cake I had devoured throughout the day or maybe I was just tired at the end of a very busy week! I could give a million excuses but I won't bother ... I'm just s  l  o  w!

Once home I downloaded my run from both my Garmin and I-phone and was very confused.  Although they had both tracked the run as being the same distance and the same average pace the split times were different which I find very strange! I had run 5.73 miles and the splits for the miles that count (excluding warm up mile and cool down mile) are Mile 1 - 8:59 Mile 2 - 9:24 Mile 3 - 8:54 Mile 4 - 9.22. You can compare the Garmin and Runkeeper tracking. However, whichever one I take as being correct I still didn't succeed in keeping to 9 minute mile splits for all 4 miles. 

Only 50% successful - I must run faster! 

For my birthday I got a lot of nice things including a Kindle Fire and a glider experience (another thing soon to be ticked off my bucket list which can be seen here.).  One of my pressies was an Adidas 3 bottle hydration belt,

Adidas 3 bottle hydration belt

and I decided to test it out on my run yesterday. As I had been out the night before I decided carrying water was essential to save further dehydration. I got changed into my running gear, filled the water bottles and adjusted the belt to fit (it had to be on the tightest setting).  I was a little dubious as the water bottles fit into the holders upsidedown and I was convinced I was going to end up with a wet ar**!  I jumped up and down on the spot to test this out before leaving the safety of my garden and all seemed well! No dribbles down my legs! 

I set off and within the first mile I stopped several times to readjust the belt as it jiggled about.  I soon decided I couldn't stop it jiggling and just accepted that it was born to jiggle! The belt must have circled my body a dozen times during my 9 mile run, it was very irritating.  

I needed the water however so there was a good reason to put up with the irritation! 

I didn't really have a route in mind but my marathon training plan stipulated a 1 hour 30 minute easy paced run so I thought I would just go where my legs took me.  Unfortunately my legs have very little sense of direction and I was dismayed when I realised I had done a big 4 mile loop, making my run 9 miles and I was still 5 miles from home!  I weighed up my options. a) keep running. b) walk c) ring for a lift! After consulting my watch I realised I had run for 1 hour 33 minutes (my goal time) so I very quickly opted for "C" and rang my husband to come and rescue me!  I didn't want to do too much too soon and put undue stress on my ankle - that was the line I gave my husband anyhow!! 

Once I had reached the agreed pick-up point I found a bench to sit on and went to get my final bottle of water out my belt!  DIASTER ...It wasn't there!  My three bottle hydration belt had turned into the two bottle version!! I wasn't happy!  Not only did the belt jiggle and wiggle the entire time the bottles obviously weren't a tight enough fit either.  Not fit for it's purpose in my opinion!  Anyhow, once my lift arrived we drove home via the same route I had run in the hope of finding the missing bottle but to no avail!  

You can view the route I took on this run here. Considering I had the annoyance of this belt hindering me I was fairly pleased with managing to run 9.15 miles with a 9:41 average pace! 

To add insult to injury (or should I say injury to insult!) when I got in the shower my side stung when the water cascaded over it.  I looked to see what was there and noticed I had 2 friction burns on both sides from the water belt! Ouchy ouchy ouchy!

My birthday present is now rendered useless (in my opinion) and I am disappointed in Adidas selling such poor quality running equipment!  

Looks like I will have to stick to my hand held running bottle or my horizontal bum bag style camelbak!  Oh well I suppose you live and learn! 

Today is Sunday ... and the bible that is my training plan says
REST! Yikes how do I do that?! To be honest it is raining horrendously and I am suffering with a hangover so rest is probably the best option!

I have survived week 2 of my marathon training and my stats for the week look like this:

Running :  23.41 Miles
Time on feet: 3:42:47

Cross Training-
Pilates: 1 hour
Circuit Training: 1 hour
Swimming: 1500 Metres
Walking: 6.15 Miles

Rest days: One

and my total training for the marathon to date is:

Running : 42.50  Miles

Time on feet: 6:45:58

Cross Training-

Pilates: 2 hour

Circuit Training: 2 hour

Swimming:  1.71 Miles

Walking: 9.72 Miles

Total Rest Days: 2

Bring on week 3 - I am ready for you!

At last ... some sun!

The sun has got his hat on
Hip-hip-hip-hooray!
The sun has got his hat on,
He's coming out today.

... but I was at work all day so I couldn't play!

I had a busier than usual day at work today as we held a parents open afternoon and the children made sandwiches and biscuits to feed to them!  It was very successful but very hot having 30 children plus approximately 40 adults in the classroom!

My marathon training plan stated for today a "3 mile run @ 9 minute mile pace" plus warm up and cool down time. Since I wanted to still go to my usual Pilates class at 6pm I decided to go for my run as soon as I got home from work at 4pm.

It has been a really nice sunny day all day and I was looking forward to running in less clothes!  I donned my vest top (first time this year!) but didn't quite have the nerve to venture as far as shorts!  I was worried the world would be blinded by my milk bottle white legs so kept to my cropped running tights!  

I did a 10 minute slow run as my warm up, before running for 3 miles trying to maintain a 9 minute miles pace.  I was chuffed to see my splits were 8:37, 8:55, 9:00. I finished off with just a 3 minute slow run as a cool down. You can view my run here. Even with my warm up and cool down factored in I still managed a 9:10 minute miles average pace.  

It was a very warm run (16C according to my Garmin) and I didn't take a drink with me so I was gasping when I got home.  I jumped in the shower to cool down, had a bottle of water and an apple before heading off out again for Pilates.

Tomorrow's run will be interesting as its 4 miles maintaining the 9 minute mile pace.  As you can see from today's splits I was getting slower so will I be able to maintain the pace for an extra mile tomorrow?


I am currently looking for an i-phone app that allows me to set a run according to my plan specifications for example with "10 minute warm up" , "3 miles at 9 m/m pace" then "10 minute cool down", so the warm up doesn't drag the average pace down for the rest of the run.  Today with Runkeeper the little man in my ear continuously told me I was behind target but this was only because of the warm up bringing the average pace down! Consequently I wasn't sure until I got home whether I had hit the correct pace or not.  My Garmin only shows an average pace too so this is no help!

Anyone know of an app that will allow me to set runs like this?