So week 10 was a recovery week covering 43 miles.
It began with an 8 aerobic run m which I aimed to do in 8.30 pace , but I ended up completing in in 08:15 pace coming home in 1hr05mins57secs and I was really pleased about that, as it was a tough route and one that had beaten me before
This was followed up with a 8 mile run, including a Vo2 max session of 5*800 sprints for which I used the runners world training calculator to work out, I needed to be completing these in 3.13. Although, this proved a challenge and I only got two runs done in the target time frame.
The next day after this I was down for a five mile recover run and again I decided to turn to the runners world training calculator and use their suggested time of 8.20 per mile for this session. This proved manageable but also a step up from my usual junk mile recovery sessions of just plodding round.
For my next session I replaced an 8 mile with 8*100 metre strides for a 8 mile including a ParkRun session and to make up for dropping the speed work, I push hard for all three laps of the Preston ParkRun route and achieved a course PB of 20:15, which I was really pleased with
Then yesterday was my long run, which this week was just 14 miles and I picked a tough route with a 500 feet climb, again setting myself a pacing plan of 8.20 per mile and I got around in the allotted time, although I was behind my 2 minutes at one point and I did have to work hard, it was worth it and I feel quite pleased about that.
So the week ahead, week 11…….55 miles are to be covered, 20 of which will be my charity event
The weeks running is set out as follows :
Tuesday – 7 miles with 6*100 m strides
Wednesday – Lactate Threshold 11 Miles with 7 Miles @HM Pace
Thursday – Cross training or Rest
Friday – 12 Miles
Saturday – 5 Miles
Sunday – 20 Miles
Its going to be a tough week but im looking forward to it and im very much looking forward to my charity run. That should be quite an experience
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.