LSR

One other thing.... i've been told off!!!

LSR - it isn't a Long Slow Run....its a Long Steady Run...

Sorry Philip (that's Philip Shambrook - well respected ex pat Brit now offering Triathlon coaching services in New Zealand - who is a general all round good egg in offering tons of great free advice on runsaturday.com)

His argument is hard to disagree with... if its Slow, it'll always be slow... whereas if its Steady, then as your fitness improves, then so will your steady pace... he reminded me to think about heart rate training zones... and work my LSR in Zone 2, the Aerobic zone, which for me is a heart rate of between 156 and 167, which is about where I am anyway...

Thanks Philip... and from now on, its STEADY!