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.
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!