Preston 10

Last week's performance at Cheshire 10k was quite probably my best to date across any distance, but it was straight back to work this week as I hoped for a repeat of the pb smashing return at Preston 10 miler this weekend.

There aren't many 10 mile races around that I am aware of, unless you are prepared to travel far and wide for them. Therefore I haven't done one in a long, long time. My last 10 miler was in fact at the Preston event two years ago, with my pb standing at 55:30. Considering my half marathon pace is currently 5:21, the fact that my quickest time for a distance of 5000 metres shorter had an average pace of 5:30 suggested that this required revising considerably.

Speaking to Coach Affleck on the back of the Cheshire performance, we figured that I should be in shape to run between a low 52, to 52 and a half minutes - weather permitting. My main concern through the week was making sure I got my training volume and intensity just right during a week sandwiched between two races, whilst making sure I still did enough to be on peak form on the day.

On Monday I was fairly leggy after the exertions of the 10k, and so although I stuck to my usual 12 miles I eased off the pace a tad and ran slower than I usually would have done. Then on Tuesday I decided to steer clear of the track and instead did a shorter speed session around Preston docks, doing 6x2 minute efforts (1 minute recovery) at 5 minute pace. I was quite pleased with my pace I got down to on the back of a race, but still felt quite tired and heavy legged. Wednesday was an easy recovery run as I just looked to turn the legs over for half an hour or so and clocked 4.5 miles.

The key midweek session was on Thursday as I did a reduced 20 minute tempo with Affleck. It was wet and blustery, and we didn't want to expend too much energy, but tried to get as close to intended race pace as possible, whilst not going out too hard. I was quite pleased to average 5:23s for the session.

On Friday I did a nice and gentle 5.5 miles and then on Saturday met up with Luke Minns for a steady 8 miles at 6:40 pace. It is always difficult juggling racing with trying to maintain decent mileage and consistent training. I was quite pleased to clock a 65 mile week and hoped that I had judged things just right...

Race day. Last week at Cheshire I did a slightly longer than usual warm up of 3 miles, as it worked so well I decided to replicate it this time out too. I was pleasantly surprised by how good the conditions and weather was, compared to the unsettled and blustery weather of the last few days. 

In the race itself, I led out from more or less the start and set the pace. As I don't use my watch for pacing, I just tried to find the limit that I could reach where I was uncomfortably uncomfortable and could just about maintain the pace. For those that haven't done it before, Preston 10 is a two times 5 mile loop, and I was aiming to try and get through half way in as close to 26 minutes as possible. Martin Svensson of Penny Lane Striders put up some resistance and came alongside me at around the 4 mile mark, but I managed to see him off and open up a gap again before the halfway point and continued to put distance between us through the second lap.

I was delighted to set a new 10 mile pb of 52:34 to take the win, my first over the distance. Speaking to Rob Affleck afterwards, we are confident that this performance is a good indicator as to where I should look to be at pace wise over half marathon next year. In some ways I believe this was almost as good as last week's performance, considering I led from the front and set the pace myself rather than working with a pack.

I just need to get through Wesham 10k next weekend now, and then I can take some weeks away from the racing scene and dip back into the training a bit more for a while.

Total mileage for the week: 65

Average pace for the week (m/pm): 6:31

Total mileage so far this month (November): 189

Total mileage so far 2016: 3020

Average miles per day 2016: 9.35

A breakthrough

Regular readers of the blog will be well aware of my trials and tribulations over the 10k distance over the last couple of years. Despite it being a distance that I have always believed I should be strong over, I have always seemed to fall short of the level I have strived towards.

This led to me jokinwith many (though I didn't find it particularly funny!) about my "10k curse"...the biggest disappointment, of course, being the Podium short course debacle some 16 months ago. Outside of that however, I have also under-performed on the back of good training, but over-racing in the build up to last year's Abbey Dash, seen Ribble Valley cancelled, missed Trafford due to a clash with Intercounties cross-country selection and Salford as I was away doing the Half Marathon in Cardiff. Most recently of course, I was wiped out by a dog when well on course to break the 32 minute barrier at Preston 10k six weeks ago. 

Well, this weekend I was hoping that the stars would finally align for me and I could string out the perfect performance to put to bed that jinx and free my mind of all the nagging feelings of doubt and frustration that has gradually built up inside my head. I knew I was coming into Cheshire 10k potentially in the shape of my life, but I had to go out and prove it.

I have learnt valuable lessons from some of the disappointments over this spell. I pushed myself way too hard last autumn with back to back half marathons in successive weekends in October 2015 effectively killing my form through November, when I should have been in far better shape on the back of some really good sessions. This year, I tweaked my approach, still racing the half in Palma, but stepping back away from racing either side of that race in order to keep myself as fresh as possible ahead of what I hoped would be a bumper November (with Preston 10 mile and Wesham 10k to follow in the next few weeks).

Also, last year I probably pushed my limits a little too close to the edge in training, almost racing my sessions and performing in training to a higher level than I was actually racing!

This time around, I have tried to approach things a tad more sensibly and have held back just a touch in the last couple of tempo sessions.

I had a much reduced week of training in the run up to the race, running an easy 12 miles on Monday, followed by a session of 8 x 2 minute efforts at race pace, off a 1 minute jog recovery, on Tuesday. Wednesday was an easy hour run of 9 miles. On Thursday I took a rare day off training, instead resting up and getting myself booked in for a massage to try and make sure my legs were feeling in top condition. Big thanks to Vicky Birkett for fitting me in and taking care of me! Friday saw me do a final loosener with an easy 6 miles in order to just turn the legs over and get the blood pumping.

I had been fired up and raring to go all week and the race day just couldn't come quick enough.

Arriving at Arley Hall, in Cheshire, the weather was slightly better than forecasted during the week. Despite being wet, the rain was more constant drizzle rather than any downpours, another big plus being the lack of any real noticeable wind. The start of the race was delayed by ten minutes by a backlog of traffic arriving at the race venue.

When we finally did get going, Mohammed Abu-Rezeq flew off into an early lead and went on to dominate the race from the front and was never challenged on his way to take the win in 30:27.

Behind him though, the battle for the remaining positions was far closer, with 6 of us involved in a tight pack and sharing the workload really well in a way that made it so much easier mentally to keep up the pace.

I felt as though I ran a far more controlled and patient race than I have ever done over a 10k before, content to tuck in towards the middle of the pack in the early stages of the race, as I kept hearing the words of all those that have pressed the importance of not setting off too quick in the back of my head. Too many times I have been guilty of starting like a nutter and blowing up. But yesterday I managed to resist the temptation to push the pace.

As usual I chose not to use my watch for pacing, as I have struggled in the past mentally when it has become apparent that I am off the pace I'm targetting, instead I ran on feel, confident in the knowledge that if I was in amongst the likes of Ben Fish, then the pace was bound to be quick anyway!

Almost before I knew it, we were soon through the 4k mark, and I was still feeling fresh, and the group was working together and taking turns to lead it out in a way that worked extremely well for me, each time I took my turn at the front, I made sure to drop back at regular intervals to catch a breath and come back again with a fresh approach.

The pack was still tight and 6 man strong through to 6k, and I was starting to become wary of any of the other runners starting to try and break away and push the pace on, making sure I was prepared and able to react and go with them if they did so. At around this point, Ben Johnson came up the outside of the pack and made a little move. Whether consciously, or sub-consciously, myself and Ben Fish seemed to react to that and push on a little bit from the rest of the pack. At about the 7k mark we began to put a small gap between us and the rest.

It wasn't until we got towards the 8k mark though that it started to sink in to me that I was now well underway in the race, feeling unbelievable compared to how I was anticipating I would be doing at this stage, and running toe-to-toe with a runner that I have always seen as something of an inspiration to me since I came into the sport. I have the utmost respect for Ben, and his achievements he has earned. Previously I probably would have felt a little bit over-awed and out of my comfort zone to find myself in this position. But this time around, I felt comfortable, and as though I wasn't hanging on, but I was genuinely contending for position. I would like to think that our little battle helped us both and having Ben to work alongside definitely pushed me to keep driving on all the way through to the finish.

I still was anticipating the kick to come before long, but as we came through 9k and towards the final corners, I decided to try and strike first and made a break for the finish line. I managed to find a strong finish and went through the line in 31:14 to hold out for 2nd place and a massive personal best. 

Sunday I finished off the week with a steady 12 mile long run with Luke Minns, and my legs felt surprisingly fresh!

I would like to say a massive thank you to everyone that has helped and supported me on my quest to become a better runner so far, from my Wesham team mates, my family and friends - especially my brilliant girlfriend Moll - who have stayed supportive and understanding of my training, and everyone I have trained with at the track. Helen Clitheroe's group has definitely helped me move on to a higher standard, and Chris Livesey and more recently Luke Minns have also been great to work alongside for the top end pace work I need. But more than most, Rob Affleck, who has been with me through most on my little journey. This performance just goes to show that despite some others doubts, what we have been working on in training has been setting me in the right direction and the patience has finally started to pay off. Hopefully there is still more to come.

Total mileage for the week: 61

Average pace for the week (m/pm): 6:30

Total mileage so far this month (November): 124

Total mileage so far 2016: 2955

Average miles per day 2016: 9.35

Comfort zones

If there is one improvement that I still have to make to my training and my running in general, it is my ability to push myself through the pain barrier and force myself to hurt more in order to improve my top end speed.

I like to think I'm not a slouch on the track, but it is easy to slip into your comfort zone bubble when you are doing much of your training on your own.

In the last couple of months, the grass sessions that I have done with the Preston Harriers group were great for me, as training as part of a large group somehow makes it easier to push yourself from a mental perspective. Likewise, in a recent track session with Chris Livesey I had to push my limits in order to try and keep with him over 600 metres. 

Apart from those sessions though, much of my speed work in the last few months have been done on my own or away from the track. I have managed to tick over, and last week I was delighted with how my 1000m session went, but there is no doubt that it is easier to train at your maximum when there are others around you to bounce off and work alongside.

So from that point of view, this week has been a welcome change, as I have had company on the majority of my runs and all of my main sessions through the week for the first time in quite a while.

As well as my usual weekly session with Rob Affleck on Thursday evening, I also met up with Blackpool's Luke Minns for runs on Monday, Tuesday and also Saturday's long run.

On Monday we did a fairly long, steady run, as we clocked 11.5 miles at 6:35 pace. Tuesday was a big bonus for me personally, as I had been anticipating having to do a solo track session again at Cottam, but as I was working in Blackpool I managed to arrange with Luke to meet up at Stanley Park straight from work. 

As Luke is predominantly a shorter distance athlete, and specialises on the track disciplines, I knew that he would really push me to my limits pace-wise, and that is exactly what I need. We did a session tailored towards meeting somewhere in the middle of our two varying focuses. We started off with 2 x 800m, followed by 4 x 400m and then finishing with 4 x 200m. The short, sharp stuff is something that still feels quite alien to me - and seeing just how easy Luke made it look when running away from me in the home straight was an eye-opener! I was pleased with how it all went though, and we got into a good rhythm and into running at a high intensity. For our 800s, we clocked 2:17 and 2:14, following up with 61, 62, 62 and 65 seconds for the 400s (Luke was quicker than this, these are just my times!) and 29, 29, 29 and 30 for the 200s (again, well behind Luke!)

One noticeable difference was the recovery between reps, which were slightly longer than I would usually have, but that was definitely much needed as we were going at a much higher intensity than I would have done on my own.

On Wednesday I had an easy morning and evening double run, each 5 miles at just under 7 minute mileing.

Thursday, the second speed effort of the week, was again the 2 x 2 miles same as I had done the week previous. Similar to the previous week, I managed consistent pacing whilst feeling comfortably uncomfortable ( if that makes sense!?) averaging 5:04 pace throughout the four miles.

Friday was an easy day, with 5 slow miles, ahead of my long run on the Saturday morning. I jogged down to Ribby Hall to meet up with Luke and we ran the Freckleton Half marathon route and started off at 6:20 pace before working our way through the gears and hitting 5:40s in the final couple of miles to finish off with an average of around 6:08 for the 13 miles. I topped mine up to 16 with the warm up and cool down to give me a nice long distance run. I don't think I've convinced him to step up to the distance just yet, but I'll keep working on him 😂

It has been good to have some extra company on these runs as a bit of a change, and it certainly takes your mind off the effort you're exerting compared to when you are doing all your running on your own.

I rounded off the week with a steady paced 9 miler on Sunday to give me a good solid final mileage for the week. Next week will see me reign it back in again as I taper off ahead of Cheshire 10k next Saturday. Fingers and everything else are now crossed for the weather to continue to hold out for the week as I am feeling in a positive frame of mind for this one.

Total mileage for the week: 74

Average pace for the week (m/pm): 6:42

Total mileage for month of October: 311

Total mileage so far this month (November): 63

Total mileage so far 2016: 2894

Average miles per day 2016: 9.37

Control

I've had something of a bumper training week this time out, enjoying two solid speed sessions and my highest mileage week in some time.

I got the week off to a solid start with a steady 11.5 mile run on Monday evening, packing some much needed longer miles to get he week's mileage off to a good start. Pace-wise, this run was nothing special, but I'm starting to learn at last that not every run needs to be blasted out, but that sometimes it is more about time on feet and controlling the session.

Speaking of which, Tuesday's track session was probably my best controlled track session I've done to date in my opinion. I had set out to do between 6-8 x 1000m depending on how the session went and the sort of pace I was managing to record. I did this off a 200m jog as part of a 90 second recovery. It was a session that I had to do on my own, so I was aware that mentally it would be difficult to sustain a high tempo pace and push myself through the pain barrier. I had anticipated that I would be looking to record rep times ranging anywhere between 3:00 and 3:10 as I haven't done too much real track work in recent weeks and I was unsure just what level my top end speed would be at.

However, having started off with a solid first rep of 2:56, in which I actually found myself deliberately slowing up through the final 50 metres to ensure I didn't use up too much energy, I seemed to grow in confidence and control throughout. My next couple of reps followed the same pattern, with me going through 400m and 800m with splits of 1:11 and 2:22 respectively, and both the third and fourth rep saw me record finishing times of 2:56 once again, with a similar easing off in the final stretch.

Rep 4 saw me record a 2:58, followed by a 2:57 on rep 5. By this point I was starting to feel the strain and I decided to call it a day after the sixth repetition, I ended fairly strongly though with a 3:00 finishing effort. Finishing off with an average of 2:57, it is one of the strongest sessions I can remember doing on my own and I came away feeling enthused ahead of November's upcoming races. I just hope to get the rub of the green win the weather through the month now - no gales like this time last year please!

Wednesday was a slow, hour long recovery run.

On Thursday me and coach Rob did a 2 x 2 mile session, off a 5 minute jog recovery. We couldn't have run it more consistently, with mile splits of 5:05, 5:05, 5:05 and 5:05, without clicking into race mode, which is a good sign again.

Friday was an early morning easy run, as was Saturday.

On Sunday, I rounded off the week with a late autumn afternoon long run down the lanes and bypass (the clock change nearly caught me out!) and I was pleased to progress nicely through the run, reaching 14 miles at 6:09 average pace, before easing off into the last two miles to finish off with an average pace of 6:15 for the 16 miles in total.

Total mileage for the week: 74

Average pace for the week (m/pm): 6:40

Total mileage so far this month (October): 300

Total mileage so far 2016: 2820

Average miles per day 2016: 9.34

Parkrun takeover

This week started in the sun of Mallorca, and so Monday and Tuesday were both steady ten milers along the harbour and sea front off Palma. It makes such a change to have that wonderful climate and scenery to train in and amongst, I loved every moment and made the most of the time out in Spain before returning to face the British winter season.

Upon landing back in the UK, I managed to fit in another steady run after work on Wednesday, and my main session of the week - the only real 'effort' of the midweek, during an easier than normal training week to allow for recovery from Palma Half, came on Thursday. I did a 4 mile tempo session with Rob Affleck and was happy with how my legs reacted as they allowed me to run at a nice and even 5:15 pace throughout without really pushing too much. It is a positive sign that I have recovered well from the race and am in a good place ahead of my next bout of races next month.

Friday was a case of sneaking a quick 6 mile easy run after work before taking Moll to the illuminations that night.

On Saturday, Wesham took over the organisation of the Lytham Hall Park Run, as a way of showcasing the club to the local running community. It was a great little event and hopefully has helped to promote the club's main headline race, Wesham 10k, which takes place next month. I built the Park Run into my week's long run in an effort to do my bit to show my support for the team. 

Meeting up with Luke Minns at the crack of dawn, we did a gentle 35 minute warm up and the same length cool down, with the 5k acting as a nice little speed work session in the middle of a total 13 mile run. It was actually quite a good morning's workout as we ticked over at 5:25 pace through the 5k. It was great to have some company too, as having someone to talk to and bounce off really helps to pass the time.

On Sunday I finished off the week with a late 10 mile run after a busy day of gardening at the house, but I managed a solid 6:15 pace, so it made up for a slightly reduced distance from what I would usually try to do.

One last thing to note for the week is that I have put my name down on the entry list for my next marathon attempt, with entry submitted for next September's Berlin marathon. So now I have my next huge target to build towards - with the race now 48 weeks away, and the marathon training block due to begin in around 32 weeks time. It is obviously a long way off, but I now see the next 32 weeks as being 4 lots of 8 week training blocks in order to get myself in the best position possible by the start of that main block of training next summer.

The first of those blocks will see my aim to average 70 miles per week and attempt to lay down new 10k and 10 mile PB's before Christmas.

Total mileage for the week: 68

Average pace for the week (m/pm): 6:28

Total mileage so far this month (October): 226

Total mileage so far 2016: 2746

Average miles per day 2016: 9.31

Follow the sun!

What a brilliant weekend. The Palma marathon and running festival has become something of an annual mass getaway for a large part of the Team Wesham contingent, and despite numbers being down somewhat in comparison to previous years, this one proved to be another successful trip.

From start to (not quite yet!) finish, this whole experience has been superb once again, with fantastic weather, climate, company, food, drink and of course the running to enjoy as well. After success in the half marathon last time, the challenge this year was naturally to try my best to defend my title in that race. 

We will get back to that soon enough, but first a quick round up of the weeks training back home prior to flying out...

As usual on a big race week, I tailored the rest of the week in such a way in order to try and peak for the race. This meant reducing both my overall mileage and the intensity of my sessions and gradually easing off throughout the course of the week.

I had it in my head that I probably wouldn't do my usual track/speed session on the Tuesday evening, and so instead of my normal steady 10-12 miles on a Monday, I opted to do the Club's winter handicap event instead, as a way of building in a bit of speed work with 4 miles at around about half marathon pace, with an extended warm up and cool down giving me 11 miles in total.

Tuesday saw me double up with a gentle 4 and a half miles before work, and then an improvised grass session in the evening, with 8 x 500 metres in the local park, off a 60 second recovery. I was pleased with this little session, as I managed to hit 5:05 pace off a short recovery without over stretching myself too much.

Wednesday was a short and steady run, followed by a reduced tempo run around Preston Docks on Thursday with Rob Affleck. We did 4 miles at roughly my intended half marathon pace, as we began at 5:34, before building up with a 5:24, 5:17 and 5:17 again. I felt at ease throughout the session and we were chatting comfortably throughout. It certainly didn't feel like we were particularly pushing ourselves, and by the end of the run I was confident that I was in ideal condition ahead of the weekend's race.

Friday saw me up at 2:30am ready for an early morning 3am drive to be airport with my room mate George Kennedy (I never realised how ripped he was), ahead of our 10 past 6 flight. So Friday was down as a day off as the fun and games began...

Our arrival at our hotel wasn't exactly what you would call a smooth one, with a bit of messing about before we eventually managed to sort out the arrangements for our room. It's fair to say I don't think mine and George's first impressions of the management were quite what we would have hoped!

We are staying in the resort of Ca'n Pastilla, about 5 miles outside of Palma City. It is a great area, a nice complex, with superb access to local cycling lanes which stretch the length of the coast - which have provided me with easy and plentiful running routes to keep my occupied and ticking over.

On Saturday morning, I took myself off along the cycle lanes and ran 5k out and then back again to give myself a nice gentle loosener and get my legs feeling ready for race day. The rest of the day was then spent lounging around in the sun conserving energy - that's my excuse anyway!

Sunday was race day. Luckily the hotel we have been stopping in were very understanding and helpful in allowing everybody to have an early breakfast before we travelled to Palma for the race. We arrived about an hour early, allowing plenty of time for a good warm up, stretch and change into race kit. Shortly before making my way to the front pen ahead of the start, I spotted a familiar face in Preston Harriers' Gary Pennington, which was good as it made sure I was switched on and expecting a tough race from the gun.

Palma puts on a marathon and a 10k as well as the half, with the half and full marathon setting off together at 9am and the 10k following later on at 9:40. As the gun sounded to signal the start of our race, myself and another lad soon found ourselves at the head of the race, and it wasn't until 3k in that we both looked across to each other and realised we were participating in different distances. The other lad was English too and participating in the full marathon - and I have to admit I was a bit shocked at the pace he had set off at, considering we went through the first few miles at circa 5:15 pace! 

It was good to have company though and someone to share the workload with, and we continued to plug away at a fair pace, with the time on the lead cars clock reading 32:57 as we passed through 10km. I was bang on pace for my ideal target, and as the race went on I continued to feel strong, at around 10-12k I began to move clear of the other guy and even through 10 miles I was continuing to feel strong and was in a nice steady rhythm - I started to believe that the sub 70 could actually be on at that stage. 

Looking at my splits, it certainly was too at that stage, and I was hanging on with the necessary pace as the course weaved up and in and out and through the cobbled streets of the old town end of Palma through to mile 11, and then through the 18km mark. I knew I was now just 3km from the finish and had around 9 and a half minutes to complete it in if I was going to manage sub 70. 

Unfortunately, try as I might, my legs just couldn't keep up the rate through the last few kilometres and I faded away. It was disappointing, but considering the heat and the difficulties of a quite complex second half of the course, possibly not all that surprising in the end. I came out with 71:05 (Gun time - although some discrepancies as my chip time is quicker at 70:52 and I didnt stop my watch!) and won the race for the second year in succession. The PB can wait for another day, and I certainly wouldn't have swapped the experience and fun of this whole weekend. 

The setting is beautiful and up there with some of the best sights you can wish for at any race, with the Cathedral on the start and finish and the billion dollar super yachts in the harbour, and the unique winding roads of the old town, it really is amazing.

Sunday afternoon, evening and night was brilliant, with everyone able to relax and chill out properly with a few (!) drinks and celebrate everyone's achievements in the half marathon and 10k races - everybody involved in this great weekend did team Wesham proud on the road once again. I don't think George was massively impressed with my Pina Colada though 😂

From the first minute, right the way through, I have honestly had an amazing time with a great bunch of people having a laugh at every available moment. Thanks to you all - Too many names to mention!

The Team! From left to right: Nigel Shepherd, Stephen Brown, Rob Danson, Snr Rob (Dad!), Kerry Eccles, Tracy Hulme, Nicola Unsworth, Helen Lawrenson.

It was great to see mum and dad having a great time too - I think she liked her flowers!

The memories that I will take from this weekend will stay with me forever, and I wouldn't swap that for the world. I would like to thank each and everyone of team Wesham involved in making this event as successful a time as it is every year, because it is a brilliant experience. It has been fantastic from start to finish, and the only thing that could top it off for me now would be to get to share the experience with Moll. If I could give anyone that has not had chance, or given it a go yet, one piece of advice it would be this - don't hesitate to follow the sun. Give it a go in 2017! 

Total mileage for the week: 64

Average pace for the week (m/pm): 6:29

Total mileage so far this month (October): 158

Total mileage so far 2016: 2678

Average miles per day 2016: 9.30

Getting stuck in

After a couple of races in the last few weeks, this week was back to the hard work behind the scenes with training and continuing to work around the early stages of doing up the new house. This week saw me therefore once again setting the early alarms, with three midweek morning runs, in addition to early efforts for my longer runs on both the Saturday and Sunday morning this week.

I did one main speed session this week, on Wednesday night, with my first visit to the track in a while, having been doing recent sessions on grass with the Harriers group. This time, the session was 6 x 600 and the return to short, fast bursts was a bit of a shock to the system and I found myself having to dig in and hang on towards the end of the session.

On Thursday, I didn't do quite the same in terms of tempo running as normal as I was worried I might still be feeling the effects of the previous evening. Therefore I did more of a progressive session, starting at 6 and a half minute mileing and working my way down to 5:19 pace over my 9 mile run. 

On Saturday I got up early and had my 16 mile long run out of the way by 9am so that I was able to get cracking on the back garden at home - I get the feeling I might have to get used to this sort of thing now! I managed to get down to a very pleasing 6:07 average pace and felt comfortable throughout.

Finally, Sunday saw me do a further 10 miles at 6:03 pace to take me to just over the 70 mile mark for the week and leave me feeling in a good place physically and mentally ahead of an attempt to defend my Palma Half Marathon title next weekend.

Total mileage for the week: 72

Average pace for the week (m/pm): 6:23

Total mileage so far this month (October): 94

Total mileage so far 2016: 2614

Average miles per day 2016: 9.30