Progression run 2:08:51 [4] 18.07 mi (7:08 / mi)
shoes: Asics Kayano 23 size 9
easy first 5 miles. Used Helsby half for the session. 1st 2 of half:7.28,7.27: felt really easy and started near back of the field. Next 6 miles ran at moderate pace, increasing pace slightly:6.57,6.54,7.01,6.58,6.43,6.42. Last 5 miles opened up a bit and ran harder: 6.26,6.32,6.27,6.07,6.10. Last 50s ran at 5.25 pace. Pleased with the progression, great workout. I felt tired at the end, and ran 2 miles to recover. Rt glue was slightly tight from mile 4, but was fine by the end. Rt heel slightly sore after, but should be ok. I overtook other runners throughout the whole race and was a really enjoyable way to run a half