As planned, I drove to Hove lagoon yesterday morning and did my 30-minute interval session. I've whined sufficiently about these in the past not to feel the need to do so again here. It had to include 3 minutes at level 4, 4 times. And it kinda did, although I'm sure the last one of those was nowhere near the speed of the first. Anyway, I covered 3.28 miles and, while there may not have been much discernible difference between levels 1 and 4 by the end of it, as usual I'm sure my technique and stride length and pain threshold and speed endurance, etc., all benefited in some way. I would even go so far as to say today proves it.

Today's long run, in the traditional pattern, was a mile more than last week's. That is to say, I had to do 11 miles today. Last week's 10 miles, while not especially quick, was the first long run in many months where I wasn't left utterly spent and all sort of dead-ish at the end. I set out this week, therefore, feeling quietly confident.

It may be annoying to people reading this because they have nothing better to do (SEEK HELP! URGENTLY!) rather than out of a shared interest in (or compulsion for) running, but I have to keep talking about it, because how a run 'feels' is very, very important. And the first couple of miles today, which often feel a bit like a warm up - some stiffness, a lack of bounce, flow and extension, sometimes a little stitch - well, they didn't. I felt today like I was running from the very first stride. I worried (very, very briefly) that perhaps I was setting out a bit too quickly, but quickly settled into a rhythm that didn't feel too outrageous.

Lots of waving and smiling to other runners in both directions today (including a colleague who completely ignored me the first time we passed - who can blame him? - and looked a bit scared the second time - ditto) kept my spirits up and not once did the spring in my step leave me. I'm still feeling a bit overexcited about just how good it felt and how well it went, even now, a couple of hours and a hot, bubbly bath, and a glass of brandy later. Even the running-50-yards-out-of-my-way-to-circumnavigate-the-dozy-fat-chavs-with-bad-haircuts-and-bull-terriers-on-20-foot-leads-that-they've-stretched-as-far-as-possible-instead-of-being-kept-under-control-why-keep-them-on-a-lead-you-sad-thick-fat-saddos today just seemed to give an adrenaline boost that made me pick up the pace and keep on going.

Anyway, I covered the 11 miles in 1 hour 38 minutes 42. Not record-breaking, but only about 3 and a half minutes more than it took me to cover 10 miles last weekend. This is a really, really significant improvement pace-wise and I'm feeling very pleased with myself.

I got a mail today from the Brighton half marathon people. It's only 2 weeks away. They have had to change the route, apparently, and it now looks like this. I'm really pleased it's flat and seafronty. But I could have done without knowing the reason they had to change it is that part of it collapsed. You know? It's not just me that's disturbed by that fact. Is it?

I'm sure, at some point, all this exercise will have a noticeable effect on my waistline. Just not yet, apparently. Until it does, please accept my apologies for any distress caused or animals harmed in the making of this documentary.