Ah well, I was thwarted of my long one, which is a pity insofar as a long run is clearly one of the great pleasures in life, but it was unavoidable. We set out to do 10, but C. was only doing 4 in any case because he's racing tomorrow and L. was overcome with congestion that made it advisable for us to call it at 5 and go and get breakfast instead. As Wendy says, people are more important than practice!
Two good things, aside from the enjoyable conversation throughout the run and the meal: we knew around mile 3.5 that we were going to quit after the first upper loop, so I treated myself to a fast last mile or so, very enjoyable (the settings I've got in the device don't give me super-detailed pace info, since I have it set on an auto-lap function that gives me data per mile, but the lap-end pace at 4 was 8:34 and at the end was 8:13, and max pace was 7:41--it is just a glimmer for now, but I did have a nice little glimpse of an attainable future in which I will definitely be able to run a 5-mile race at 8-minute pace and a half-marathon at 8:30 pace--really I think I should be able to get to 8 minutes as a half-marathon race pace, but that will be contingent on various things, including the relative commitment to running versus triathlon--it may be I never really get that fast, not sure about this); and because I only did just under 5 this morning, I can have a workout tomorrow morning that is EXACTLY what I most want and need, namely an hour on the bike trainer followed immediately by an hour run at an easy pace. This will be very good!
4.7 miles, 9:40 average pace