Holiday to 20

It turns out I didn't do very much running on holiday.

I just can't spend very long jogging on the spot, that, and the lack of air conditioning in the gym meant I got fed up by Wednesday. I didn't run Thursday as we went ashore to Cannes, which is very pretty, but there is a reason only wealthy people can afford to live there.

On Friday I utilised the running deck, and did a full 6 miles.

Saturday, we travelled back, and with a very early start, again no run.
On Sunday, I figured I'd test out the endurance with a planned 20 mile run.
Up to now, I had been running my long runs around about 15 to 20 seconds slower than planned pace, but today, concious that it had only been exactly two weeks to the day since Longford marathon, I decided a slower, run to feel, pace might be more appropriate, cover the distance, not worry about the time.
Sunday was a very blustery day, but I was well motivated for the run.
The standard long run route is an out and back, but of a west, then east, orientation. Given the strong winds, the first 10 would have been directly into it, and after a few miles, I changed course to get the effect as a crosswind. Without looking at the pace for pace, the first few miles were between 7:25 and 7:10. Just water and 3 gels, one every five miles for nutrition.
Things were going quite well up to 12 miles. The effort was ok, but after that, my knees really started to give me some pain. This was quite surprising, as I don't usually get a physical pain running, normally it's the wall, which is physiological. I pushed on, the pace dropped a little, most miles around 7:25 to 7:35 now. But things didn't really get any worse and quickly enough I was 18 miles. I knew the last two would be tough, and while not easy, I got through them and did the full 20 with an average of 7:28, 2:31 hours, which is probably one of the longest training runs,min terms of time on the legs, that I have every done.

Monday, rest day, and while stiff, I seriously contemplated a run to recover, but decided against.

Today, I had planned to try a 10 mile tempo. However, a short notice change at work meant I needed to go in earlier, so I had to cut the planned run very short. From the off, it was evident that the 10 miler would have been wishful thinking. The legs were very unsteady starting off, and only gained some comfort after two easy miles. I upped the pace in mile 3 to 6:18, but eased back then for only a four mile run.

I need to get some pace back, tempo's are required. However, starting back at college next week, I know the sub 3 is now gone. I intend to just try and keep some fitness to go out and enjoy the run at Dublin. There will be other years.