Week 7/30: 12k "run"

[rmc28]

I have mostly managed to stick to the training plan over the past few weeks and two days ago notched up the longest run yet, 12k.  It feels very strange to be consciously going very slowly, and doing more walking than running, but there's no doubt that it makes it much easier to feel confident of finishing, and to recover quickly.

Next week is another "magic mile" time trial which will update my training pace.  I'm obviously hoping to see a time improvement but trying not to care too much if I do.

Thanks for the help with "warm up" walking - I've basically shifted to just starting off running slowly on my short runs and that seems to be working out.  On the longer runs, the pace is so slow that I don't feel the need to.