Running, Training

Week 18 Training

From the weather reports, it seems like week 18 was the last week of ‘summer’ training – it’s definitely feeling more autumnal now.   Good news, as it means I can run for longer without running out of water and panicking.

Here’s how week 18 looked:

  • Monday: should have been a 70 minute run, instead was a 5 mile walk as I was on a short break at Malham.   We did hike up the 500 steps at the side of the cove so I got a pretty good sweat on!
  • Tuesday: another 5 mile walk
  • Wednesday: fartlek 55
  • Thursday: fartlek 22
  • Friday: jog 10, 10 minutes to the gym, 1 hour weights (shoulders), got a lift home as it was monsooning
  • Saturday: rest
  • Sunday: 22.2 miles!

Sunday was interesting.  I’d planned a 3 x 7.5 mile lap circuit, but realised at the last minute that York Races were on.  My lap route included a half circuit of the racecourse, so that was never going to work.

Instead, I ran to Bishopthorpe (4 miles) and then got on the cycle path to Selby.  I kept going until I hit 11.1 miles in the village of Riccall, and then turned round and headed home.

The first 11 miles were great, but on the route home I had some walk breaks.  I ran out of water and found myself at one point eating brambles from the hedge – not really classic long run behaviour!

I did the 22.2 miles in 4 hours 14 minutes, which is an 11.44 minute/mile pace.  If I can maintain that, I will just squeeze in under my 5 hour target.  That’s the longest run I’m going to do, so my focus now is on speed work to make sure I can keep going on the day.

I used my Spibelt to hold 3 gels, once I got it settled comfortably it worked perfectly.

I’m doing the Great North Run next Sunday, it’s weird to be viewing it as a shorter run rather than the longest run I’ll do all year.

Happy training this week!

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