steady endurance run - 16k - 72 mins

Ran from home down along the Bay to Iron Cove Bridge, up Victoria rd, thru Balmain and back out over Anzac Bridge, past Fish markets, Wenty Park, Sydney Uni and home. Nice afternoon for a run except that it was blowing a gale.

Of late, I have been running these type of runs in thirds - gradually increasing the pace each 5k or so and attempting to run them over hilly courses.

Ran first 5k in 23.59 (4.48/k)
Second in 22.29 (4.30/k)
and last 6k in 25.47 (4.17/k).

It's amazing (to me !!) that it actually works - the pace picks up but seemingly without to much effort.
Prior to running like this I would attempt to run an even pace - sometimes working, more often than not, really having to work hard at the end to maintain pace. The key is to treat the first 4-5k as a warm-up and work your way into the run - finishing strongly.

Another solid run.