Three is the magic number

Distance: 10.01 km/ 6.22 miles

Time:       56:38 secs

Calories:  856

Three runs in three days. Not bad considering I'm on holiday.

We go for a change of scenery today and, instead of running on the beach, decide to run through the local park, over a bridge and head north on the appropriately named 'Tropical Trail'. This is a really beautiful spot to run down, with very large, very expensive houses on one side and the sea glistening in the early morning sun on the other side.

The Long and not so winding road that
is Tropical Trail.

Unfortunately, even though the scenery makes for a nice change of pace it's ridiculously hot again (despite setting out 8:19am) and I'm soon soaked in sweat and willing an end to this run. It shows as well as Run Keeper has recorded an average pace of just 5:39 mins/mile, which is pretty slow compared with what I usually run.

The run ends after 10 kilometres and nearly an hour and I decide to award myself a day off the next day.

Running on Empty in the US of A

Distance: 6.91km/4.29 miles

Time:       38:12 secs

Calories:  535

What? You didn't think that this running obsession ended with the London Marathon, did you? 

After completing previous races, be they 10k or half marathons, I always intended to carry on running but never really managed to do so. This time round I was determined not to let the fitness and enthusiasm that had built up over 17 weeks of training go to waste, hence I find myself on a week's holiday in Florida heading out for a run on the first morning of the break.

My first post-marathon run takes place nearly a week after the marathon. Normally, this kind of break from running would make me feel guilty, but I wouldn't have been able to run for the first few days - just walking down stairs proved challenging enough - and by the time I felt able to pull on my running shoes again we were on the plane. Most of the runs I've been on this year have been done in London, so it's a nice change to find myself jogging down a pristine beach early in the morning trying to avoid waves as they lap at the beach.

I always intended for this first run to be relatively short and this seems like a sensible option given the weather. Even at this time of the day it's punishingly hot. It was a sunny London day when I ran the marathon, but the heat really didn't bother me that day. Over here it's a different story, I couldn't even contemplate running for anything like 26.2 miles. At the end of this run - some 22 miles shorter than my last one - the sweat is literally pouring off of me and I suspect the number of calories that Run Keeper calculates have been burnt is something of an underestimate.

Three hours thirty seven minutes and five seconds

Day:         119
Distance: 42.2km/26.2 miles

Time:       3:37:05 secs

Calories:  3,620

So, as you can see from the stats above, I did it. I completed the London Marathon and beat my stated target time of 3:40 mins. There was a time when I thought I was on for a sub 3:30 time, but I'll get to that in due course.

The day began early with a bowl of porridge, which seems to be the breakfast of choice for runners and Scots the world over. I arrived in Greenwich at about 9am and was blown away by the number of people making their way to the start line in Greenwich Park. Although I didn't have a map with me there was no need to ask for directions. 

The marathon starts at 9.45am. Having watched the marathon on TV in previous years it always looks like it takes ages for this great tidal wave of runners to get moving, but to my surprise I was over the starting line inside two minutes. Also to my surprise I found that I was able to run unimpeded pretty much from the start. I'd assumed that I'd spend the first few miles tripping over other runners and weaving in and out, but I was able to settle into a comfortable pace really easily. In fact, the comfortable pace was far faster than I'd intended to run. In order to achieve my target I knew I needed to average around 8:22 mins/mile, but at the first mile marker I checked my watch and found that I'd covered it in just 7:38 mins/mile.

This, apparently, is a classic mistake that novice runners make when running a marathon. But the pace felt manageable, so I stuck with it and for the first 16 miles I was chalking off the miles at an average pace of 7:44 mins/mile. Things were going so well that I began to get delusions of grandeur and had begun to think I could complete the 26.2 mile course in under 3.5 hours.

Who knows, maybe I could have managed it in that time but around mile 15 my left knee (the one I hurt three weeks ago) began issuing warning signs. A quick prayer to the running gods seemed to sort it out, but the problem reappeared at mile 17. I couldn't face the prospect of not finishing something to which I'd dedicated 17 weeks of my life and which friends, family and well-wishers had donated hard earned cash for so I reluctantly took my foot off the gas.

From mile 17 on Run Keeper shows that the miles were taking longer to complete although, curiously, it shows that I completed mile 20 in just 2:42 mins/mile - take that Roger Bannister! While I'd love to think that I could have covered this distance in that time there are two reasons why I suspect this isn't the case. For one, Run Keeper uses GPS technology to track your run and during mile 20, which is around Canary Wharf, the route passes through a tunnel so I'm guessing the GPS signal was lost. The other reason is that around 20 miles in I really started to feel the effects of running a marathon. 

Runners often talk about hitting the 'wall' and while I never actually hit it I had to take on a lot more fluid and carbohydrate gel after mile 20 and I could really feel the toll that running was taking on my feet. While I enjoyed the first 20 miles I would say the remainder were endured. During those last 6 miles you see a lot of people walking, a lot of people crashing out and a lot of paramedics helping out stricken runners. You don't see too many smiling faces on your fellow runners. There were times when I looked at those who were walking and thought "that looks like a good idea", but I couldn't bring myself to stop as I knew that if I did I wouldn't be able to start running again. I think that from mile 23 onwards I was running on a heady cocktail of instinct, grim determination and encouragement from the crowd.

At this point I really should mention the crowd at the London Marathon. It is a unique, and if you'll pardon a cliché, carnival atmosphere with people thronging the route from start to finish. I have no idea how many spectators come out, but there are thousands upon thousands of them. There are people willing you on, people looking for high fives, people calling out your name (I'm really glad I had 'Yax Dog' emblazoned on my running vest), people holding out sweets and then there are the people who come out to watch you specifically. 


I was fortunate enough to have a large group of friends and family who were there to support me. I'd provided them with a set of timings to give them an idea of where I'd be at certain points, but because I set off at a quicker than expected pace they missed me at mile 9 (Canada Water). Fearing that they'd endure an entire marathon of near misses I fished my phone out of my pocket and called my wife (whose phone was dead), my dad (who didn't answer) and my best man (who did answer) to tell them I'd already been through so they should head to mile 11. As I was coming up to mile 11 I made sure I was on the outside so that I could see them if they'd made it to that point and the cheer that erupted from those who were there was fantastic. I later found out that they had only just made it to that spot seconds before I ran past, so it could easily have been another near miss. 


I also saw my friends and family at mile 19 and at a point between mile 25 and 26 - the latter was one of the standout moments of the marathon for me as I was in a lot of pain by that point, but when I saw (and heard) them all I was swept along by their cheers and I really upped my pace.

Some high five action in somewhere in Westminster between
mile 25 and 26. My brother in law took this action shot - I love it.

Well, I upped my pace for the brief moment while I was passing by. Unfortunately, I had underestimated how much further I had to go and as I turned the corner I was confronted by a sign which said "800m to go". I'm sure that sign is meant to provide encouragement for runners, but not for me. Whoever decided it would be a good idea is an utter, utter bastard. I took no encouragement from that sign whatsoever. I thought I'd already finished only to find I still had the best part of a kilometre left to run and those 800 metres seemed to last an eternity as I made my way down the Mall to cross the line with my arms held high.

You won't be surprised to hear that I felt absolutely ruined at the end, but in line with advice I'd received prior to the race I stayed on my feet, collected my medal, did some stretches and went off to meet my friends and family. We'd agreed to meet at my family initial in Horse Guards Road. Now, my family name begins with a 'Y' and the runners meet and greet section is laid out in alphabetical order. Never in all my life have I ever wished so much that my name began with an 'A'. 

Adopting an unintentional zombie-esque shuffle I slowly made my way from the finish line to the 'Y' section of the runners' meet and greet. Despite the less than pleasant aroma that had surrounded me I received a number of welcome hugs from friends and family before realising that I had less balance than an editorial in the Sun newspaper. On a couple of occasions I felt as though I could just fall over, so decided that lying down was a better option than standing up.

I look relatively fresh in this picture, but
soon after showing off the medal I tried
to get up only to realise that my balance
was completely shot, so I decided to
stay lying down for a few minutes more.

I was expecting to feel tired and emotional at the end of the marathon, but I hadn't anticipated this loss of balance. I don't know if this is something that a lot of runners experience, but it took me completely by surprise.

The results from the marathon get uploaded to the official website really quickly, so I was able to see how I did in comparison with the other 36,499 runners who took part. No doubt you'll be shocked to hear that I didn't win (apparently some Kenyan chap came in slightly ahead of me), in fact I came 4,876th overall. It would have been nice to have been in the top 10%, but maybe that's what my next goal should be?

Which brings me to the question that I've been asked on a number of occasions since crossing the finish line: would I do it again?

If you'd have asked me at some point from mile 21 on you'd have received a withering look and sarcastic reply, but now I can look back and realise what an amazing achievement it is. That includes the fundraising element of running the marathon as well. My initial target of £1,000 was reached weeks ago, so I upped the amount to £1,500. At the time of writing I've raised an amazing £1,748.95. The company that I work for - GfK NOP - will very kindly match that amount, that plus the gift aid (£477.12) means that Diabetes UK should be very happy. Thank you, once again, to everyone who has dipped their hands into their pockets to support me.

So much time, effort and energy is thrown into preparing for and running a marathon that I'm actually going to miss not training for it. Although my feet and legs are in a hitherto unimagined world of pain today thoughts have already turned towards the next run. I'm the sort of person who needs a target to aim for, so I've already got the Richmond half marathon planned for May and I would like to get another marathon in the diary. From Boston to Berlin, Paris to Prague there's plenty of choice out there, but I wonder whether any of them have the same kind of magic as the London Marathon?

Tomorrow is a long time

Day:         118

Distance: 7.00km/4.35 miles

Time:       40:44 secs

Calories:  569

It's the day before the marathon and I have two choices; I can either rest or go for one last run. I take the latter option and go for a slow and careful run. I fall into a deliberately leisurely pace of 9:22 mins/mile and spend the 40 minutes looking warily at every curb, every crack in the road and every tree limb bursting through pavement. It would be gutting to injure myself on the eve of something I've been training for for 17 weeks, so a run that is as cautious and unchallenging as an X Factor winner's debut single seems appropriate at this time.

The eve of the marathon would seem a suitable juncture at which to look back at what I've done over the last 17 weeks. While I don't feel nervous about the marathon I've no doubt that I'll be a bag of nerves in the morning, so it will be useful to remember how far I've come since I started training before Christmas.

So, here's the marathon training record in full (with thanks to the wonderful Run Keeper app). In the last 118 days I have ...

• Undertaken 68 runs - that's an average of 4 runs per week. Some weeks I managed 5 runs, while on others I could only fit 3 in. Training for the marathon requires some juggling skills as you need to fit all of this running around work and a social life. On the whole, I think I've done this well. It's just required quite a few early mornings ...
• Covered 461 miles (743km) - that's the equivalent of running from London to Bordeaux. Not that I've any need to go to Bordeaux, but I thought it would be useful to provide a point of reference to give you an idea of how far 461 miles is
• Run for a total of 69 hours - yup, in total I've spent nearly three whole days - or the equivalent of two working weeks - chewing up and spitting out the miles. Doesn't actually sound like all that much, does it?
• Burnt off 54,135 calories - the guideline daily amount (GDA) of calories for an average man in the UK is 2,500 per day. That means I've burnt off the equivalent of around 21.5 days' worth. So why, I have to ask, have I only lost half a stone in the last 17 weeks? Friends point out that I'll have built muscle while training and that muscle weighs more than fat, which is true. But I have to admit that marathon training is something of a carte blanche if you, like me, enjoy your food and drink. If I stop training but carry on eating like I have been I'll soon be the size of a house
• Injured my left knee - this fact is less comforting than the previous four. When I injured the knee three weeks ago I thought that all this training had been for nothing, but thanks to a couple of visits to a physio and all the additional stretches I've been doing my knee now feels fine. The longest run I've done since injuring it is 13 miles and I didn't experience any pain or discomfort on that run, I just hope that was long enough to test it out ...
• Listened to some inspiring rock n' roll - training for the marathon would not have been the same without the running playlist that I put together. It's been inspiring, entertaining and comforting to have been accompanied throughout the training by bands like the Clash, the National, Biffy Clyro, AC/DC, the Ramones, The Vaccines, Funeral Party and the Stones

So there we have it. All that remains now is to run the damn thing. Wish me luck!

Pretty in pink

Day:         114

Distance: 6.44km/4.00 miles

Time:       30:44 secs

Calories:  528

According to this guide from Runner's World the first run of the last week of training should be "4 x 400 SI". This means nothing to me. Presumably, it's some kind of language only runners understand but thankfully they include a key which translates this as 4 x 400 'speed interval', or to put it another way 400m fast + 400m slow x 4.

In total that only sums to 3.2km (c.2 miles) and that feels just a little bit too short. If I'm getting up at 6:30am I might as well make it worth my while, so I decide to go for a 30 minute run accompanied by the slow/fast playlist I put together a while back. The playlist is set up so that I have 2 mins slow + 8 mins fast x4, so it's not exactly what I'm looking for, but it'll certainly do.

Unfortunately, I completely forgot to turn the shuffle function off on my ipod so what actually happened was: 2 mins slow + 16 mins fast + 4 mins slow + 2 mins fast + 2 mins slow + 4 mins fast. It all makes for a pretty fast run with an average pace, according to Run Keeper, of 7:41 mins/mile. That's considerably quicker than I'll be running on Sunday, but it's good to know that I could run at that pace quite comfortably.

As this is the final week of my marathon training I decided that today would be the day when I'd finally take to the streets dressed in my actual marathon kit. I'm running the marathon in order to raise money for Diabetes UK (if you'd like to sponsor me please click here) and they have kindly provided me with a running vest. Unfortunately, the charity's colour is a very bright shade of pink - a fact reflected in the item of clothing they've sent me. Pink is most definitely not my colour, but I'm really pleased to be running for a great charity and I'm hoping that the bright colour will make it easy for friends and family to spot me on Sunday.

This year's hottest running accessory. The true
horror of the pink doesn't come out that well
in this picture

I thought I better include a photo of the running vest on the blog as the last time I ran in an actual race my wife had told my friends who came to watch that I was wearing a white shirt. They were pretty surprised when I came tearing round the final corner dressed all in black ... let's hope she's paying more attention to my attire this time round.

Running in my Sunday Best

Day:         112

Distance: 6.33km/3.93 miles

Time:       32:54 secs

Calories:  521

So there was me thinking that I'd only manage the three runs this week.

We were visiting friends on Saturday and as we were staying over I enquired as to whether Stu fancied a run on the Sunday morning. He said he did, but as we had a number of beers to polish off still I didn't think there was much chance of bringing the weekly total up to four runs.

It was slightly surprising to find myself up at 8:30 the following morning pulling on an oversized Celtic shirt and a pair of long shorts which Stu presumably uses when he's decorating. It's fair to say that I wouldn't be winning any fashion prizes whilst doing this run. Luckily, I had a pair of trainers in the boot of my car so I didn't need to borrow any foot wear.

We set off around 8:50am and as Stu doesn't run as much as me he asked if he could set the pace. As I'm in my tapering period now I was more than happy for him to do this. I assumed that it would be a fairly easy pace, but Run Keeper shows that Stu unwittingly set the exact pace that I need to run at to complete the marathon in 3:40 minutes, which is 8:22 mins/mile. I wonder if he fancies joining me next week as a pace setter?

Our run took us from Stu's house and round Norman Park three times. I don't normally like running loops, but the route was blessedly free of hills and the chat as we were going round was good which, together with the bacon sandwich awaiting our return, all made for a very pleasant start to my Sunday.

Now, of course I'm into my final week of training and from everything I've read and been told this is a week when runners really take their foot off the gas, do a few light runs and start carb-loading in preparation for Sunday. Possibly the best bit of advice I've had has come from a colleague's partner who is a seasoned marathon runner:

In the last week it depends on how I feel but I tend to do as little as possible ... Stay horizontal on Saturday ... A glass of wine or a beer the night before won't do you any harm.

I intend to follow these pearls of wisdom to the letter.

Summer in the city

Day:         110

Distance: 7.43km/4.62 miles

Time:       36:56 secs

Calories:  623

It's a beautifully sunny end to the week. It's only April but the last few days have felt decidedly summery. After months of running through snow, wind, rain and plunging temperatures this feels like a nice reward.

With the sunlight streaming in through the bedroom curtains I have no difficulty waking up early to prepare for this run into work. I actually have to get up earlier now than I was a couple of weeks ago as I need to fit in the various stretches that the physio's given me. The stretches for the Iliotibial band on my left leg seem to have  sorted out the problem that I had a couple of weeks back, so I'm more than happy to get up that little bit earlier to do them.

When I first started running into work a couple of years back this run would take anything up to 45 minutes. I've not done it in a little while, so I was more than a little surprised to get to the end of it and find I'd done it in the time recorded above. I think it shows the progress that I've made as I've chipped away at the marathon training over the last few months.

Without even trying I ran this 7.5km route at a really decent pace. Run Keeper has recorded it at 8 mins/km on average. That's considerably faster than I need to go in order to complete the marathon in 3:40 mins. In fact, averaging that pace would give a finish time of around 3.5 hours. Granted, the marathon is around 22 miles longer than this route but after Wednesday's 32 minute run left me knackered and out of breath I'm looking for all the positives I can find.

Talking of positives and thinking again about the sunny weather I found myself thinking about a band called Symposium for probably the first time in 10 years. There's no reason why you should be aware of this bunch of 'erberts from Shepherds Bush, but back in the late '90s I quite enjoyed their punk pop offerings. I seem to remember the NME wetting themselves over their early singles - not that that's any kind of guide to quality (yep, I still remember them labelling Andrew WK "the saviour of music"). 

Anyway, the song that I was thinking of in particular was called "Drink the sunshine". The wonderful title seemed very appropriate, but when I listened to the song earlier today I was struck by how ordinary it was. Nostalgia ain't what it used to be, clearly. Luckily, Symposium did have other upbeat, sunny numbers up their sleeves so I'm pleased to recommend "Farewell to twilight" instead. Let's hope the sunshine continues!

First run of the thirties

Day:         102

Distance: 10.86km/6.75 miles

Time:       57.42 secs

Calories:  899

It's been a busy old week since I last posted. In that time I've turned 30, drunk far too much and been on a very brief work trip to Vienna. Hence, I'm only now writing up a run from last Wednesday (as I write this it's the following Tuesday).

As you may have read, I hurt my knee the week before and I was seriously worried that it would affect my ability to run the London Marathon, so I took tentative steps over the week. This was the third run of the week and as I hadn't had any problems on the two previous runs I wanted to test my knee out by running further and for longer. 

As with the two previous runs I'm pleased to report that I didn't experience any problems with my left knee. In addition, Run Keeper shows that my average pace was 5.19 mins/km, which is a fairly normal pace for me - so I could feel the confidence which I'd lost in the previous week beginning to return.

Steady As She Goes

Day:         81

Distance: 10.95km

Time:       55:54 secs

Calories:  909

The training guide for Thursday specifies "60 mins steady", so armed with the trusty running playlist I set off for a pre-work run to the sound of "Jumpin' Jack Flash" by the Stones. What a great song to start the run. It immediately gets me running at a good pace and sets the tone for the rest of the run.

I've got my ipod on shuffle but in the first half hour I've heard three songs by the Stones, one AC/DC track and Muddy Waters' "Got My Mojo Working". Despite the soundtrack my mood is anything but blue, I feel elated. I'm running freely at a good pace and I'm accompanied by some of the finest music ever recorded. What's not to love?

I've never been that sure what the training guide means by "steady", but the Run Keeper app indicates that this was a very steady run. The average pace was recorded as 5:06 mins/km with the fastest kilometre being chewed up and spat out in 4:54 mins and the slowest - which coincided with the only hill climb on the route - taking 5:15 mins.

Wednesday Morning 6am

Day:         80

Distance: 9.70km

Time:       48:57 secs

Calories:  748

Getting up early to go running really gives you an appreciation of the changing seasons. After all those cold, dark mornings that I've run through over the last 11 weeks I can see the light at the end of the tunnel. Now when I step out for a pre-work run it's already getting light which makes for a much more appealing prospect. It's still not easy getting up at stupid o'clock, but it certainly feels like less of a chore.

Or, at least it feels like less of a chore until I check the training guide and see that "50 mins  2 mins easy 10 mins fast x 4" awaits me today. Groan. I don't even have a playlist that will match this specification, so I decide to amend the run to fit a playlist I do have. The playlist I have is 40 minutes long and consists of 2 mins easy 8 mins fast x 5. The sharp eyed amongst you will note that this is 10 minutes shorter than the specified time. The prospect of running without music is none too appealing, so this means that at the end of the 40 minutes I need to clumsily fumble around with the ipod that is strapped to my arm, underneath my running jacket to try and take the playlist back a few songs.

With tunes from the likes of British Sea Power, The Ramones and Arcade Fire to keep me going this run already feels like less of a chore. That said, for some reason when I start out my knees are really aching. When I say "for some reason" I'm well aware that the cause of this is the running I've been doing, but I don't understand why they're aching at this point in particular. If it was the day after my 21 mile run I'd understand it more.

Anyway, the problem with the knees is forgotten pretty much as soon as the slow first song givese way to the first set of "fast" songs. The initial burst you have when you come out of the "easy" 2 minutes feels really good and the trusty Run Keeper app shows that the Vaccines' "Wreckin' Bar (Ra Ra Ra)" propelled me from an average speed of 5:15 mins/km to 4.00 mins/km. This pace wasn't maintained for all 8 minutes, but there was definitely a difference between that section of the run and the 2 minutes of "easy" running soundtracked by Mark Kozelek's cover of AC/DC's "Love at First Feel".

As with all these kinds of runs the pace of the different sections definitely slows down the further into the run you get. It gets to the stage where it feels like there's no difference between a fast and easy section but the stats on Run Keeper are reassuring. They show that on the final slow section I averaged 5:40 mins/km, while on the fast section I was averaging 4:50 mins/km. Granted, both of these averages are considerably slower than those I clocked up first time round but I'm pleased that there is still a discernible difference.

Sweet Soul Music

Day:         68

Distance: 7.5km

Time:       45:54 secs

Calories:  578

Friday morning begins with a 45 minute run at an 'easy' tempo. For the past few weeks I've been using the National to soundtrack these runs, but today I decide to take a gamble on a different album. Since catching Adele's mesmerising performance on "Later with Jools Holland" a few months back I've really got into her music. It's not what I typically listen to, but I love music with soul and as her latest album "21" is full to the brim with slow, soulful numbers I had a feeling it might work well.

How right I was. From the opening tune "Rolling in the Deep" to the album closer "Someone like you" this collection worked perfectly by setting a wonderful soundscape for an early morning run through quiet London streets.

The stats on Run Keeper show how slow and steady this run was with an average pace of 6:07 mins/km. The fastest kilometre was covered in 6:01 mins/km, while the slowest only took another 16 seconds. Like "High Violet" by the National this album is exactly what I need for a run like this. It doesn't replace the National, but it does now mean I have some choice over what I want to listen to for the next 45 minute run at an 'easy' tempo.

In other news, I've been sitting here for the last hour trying to sort out a route for tomorrow's long run. The training guide says I should be running for 160 mins which I reckon is something like 31km in total. I'm half tempted to use the route from last week with 2 kilometres tacked on for good measure as that requires the least amount of work. However, there's also part of me that wants to continue and expand the sightseeing aspect of the long runs I've been doing recently. I've really enjoyed taking in the sights and taking a few photos whilst doing so. There's so much to see in London that it would seem a shame to miss out on some of it just for the sake of making it easier for myself. 

Early Mornin' Rain

Day:         66

Distance: 7.93km
Time:       39:46 secs
Calories:  658

The alarm goes off at 6am. I can hear the rain pelting down on the street outside the bedroom window. Brilliant.

It's perhaps not that surprising that I cling onto the duvet for a good 30 minutes before finally willing myself to get up and get out for "40 mins 2 mins easy 8 mins fast x 4". There was a time when the prospect of this run alone would have been reason enough to stay in bed, but not any more. I'm finding this kind of run more manageable now, which hopefully is indicative of improvements in fitness levels rather than a sign that I've been taking it easy. I'm also finding these runs more enjoyable since compiling a "slow/fast" playlist to accompany me.

Speaking of the "slow/fast" playlist, I still haven't got round to replacing Bill Withers' repetitive "Ain't no sunshine" with another slow song around 2 minutes long. However, the song did seem to catch the mood of today's rain-soaked run so maybe it has earned a reprieve?

As ever, Run Keeper provides some fascinating (to me at least) and useful data from the run. The app shows each minute of the run as a graph and tracking the peaks and troughs of a run like this is really interesting. Unfortunately, I can't work out a way to show that information here so I've cobbled together the information in a less engaging format. The table below shows the average pace for each of the sections:

Section          Type          Pace (mins/km)

One                Slow           6:10

Two                Fast            4:15

Three              Slow           6:02

Four                Fast            4:50

Five                 Slow           6:00

Six                   Fast            4:58

Seven              Slow           6:25

Eight                Fast            4:51

I'm pleased with that. The stats show a real difference between each slow and fast section of the run. It's reassuring and encouraging, because the difference isn't always apparent during the run.