So week 9 started off with a six mile recovery run :
I had decided to take it real slow #JunkMiles but ended up completing the route a few minutes quicker than intended.
Next up came a 14 miler, which was possibly the furthest Ive ever run midweek and i had aimed for a 08:30 pace but ended up getting around at 08:37 pace after loosing several minutes on the long incline at towards the end of the run, despite my best efforts over the last mile :
Next came another six mile recovery run, but on very tired legs from the night before. It was completed around a minute slower than the previous six mile recovery run and it was a day when the difference between being a 30-40 miles a week and being a 40-55 miles a week runner really hit home
My next session was a six mile run with 6*100 strides and for some reason i was able to make this the quickest six mile of the week and i eased through the strides
The week finished with a 16 mile run, 12 of which had to be done at marathon pace. It was tough course and one that had beaten me before but this time i was determine to complete it in my target time and pushed on up each incline and worked hard along the canal trail and sure enough i got home with 29 seconds to spare.
I was really pleased with this and it was a great feeling to have, at the end of what has been a tough week as miles have really taken their toil on my body of late.
So that was week 9 , another 48 miles ticked off.
So onto week 10 i go and its a recovery week, which breakdowns as follows :
Monday – Rest or Cross-train
Tuesday – 8 Miles Aerobic
Wednesday – VO2 Max 8 Miles with 5*800m @5k Pace
Thursday – 5 Mile Recovery
Friday – Rest or cross-train
Saturday – 8 Miles with 8*100m strides
Sunday – 14 Miles
Total 43 Miles
I have to say its funny how a rest week can involve too speed sessions, but hey ho…..
Part of me is thinking about doing a half marathon race on Sunday, as i’m not sure how fast or slow next weeks 20 mile charity run will be, but then with so much speed work on the cards this week perhaps its best to stick to the schedule…..
In other news runners world have pushed a great article on hill running :
And the Northern Running Guide have got a bit of a blurb on the Magic Mile event
Get signed up, it looks quite interesting.
I might use tonight to get to the gym and have a good core workout followed by a bike session. I really do slack off, when it comes to core work!!!!
And dont forget this :
September 1st i will be joining Paralympic gold medalist Richard Whitehead as he runs the full length Britain. He will be running through Preston on that day and I am planning on joining him for 20 miles or so as a local runner. So if you have a spare Dollar / Pound or Euro please chuck it this way
Its for the Scope charity :
Tweet it, stick it on your facebook, pass it on through forums do everything you can and together we can help make his challenge an amazing success.