Road run (Ferring and Shoreham Beac) 1:45:58  13.82 mi (7:40 / mi)
ahr:147 max:181 rhr:55 slept:9.0 weight:72kg shoes: saucony swerve
The usual pre-London Half Mara at race pace. Delayed from Saturday because of trip to Rum. Plan was to take it nice and easy and start at 8 min miling with a view to feeling pretty fresh at the finish. But just couldn't get into that pace and found regular 7.47s were perfectly comfortable. They'd have been more comfortable still if I'd remembered to warm up (raise heart rate) as it took until the fourth mile before the chest tightness went. At the turn in Shoreham Beach I suddenly realised I'd been running into a very slight headwind, which I'd have behind me for the return. Feeling alright at this point is a big psychological boost as well. Found myself picking up the pace (8th mile was 7.37) so decided that rather than finish fresh I'd see if I could gradually crank it up past Worthing Pier and into the finish. Splits for miles 12, 13 and 14 were 7.28, 7.18 and 7.07. Got average down from 7.48 at turn to 7.40. Very gratifying although the effort meant I had minor problems with right groin at finish. After the fatigue and physical niggles I endured in Scotland this was a real confidence boost. In the days left I feel that some short sharp efforts to get hr up are needed. Lewes 10k looks on. Average stride length 1.23.