I had planned a longer than usual run for Sunday afternoon, which at 23° turned out to be the warmest day in a while, so I took a bottle of Gatorade with me. I headed down North Woodside Road and Great Western Road to Cowcaddens, up the path to the canal, along the towpath to Lock 27, down Crow Road and back down Great Western Road. My plan was to run 3 laps at around 7:30/mile. The combination of heat and Thursday's cross-country race meant I found the going quite tough on Great Western Road the first time around, but once I reached the canal on the second lap I was running into a cooling breeze. I stopped at Churchills on the second lap to get 500ml of water, which I drank on the spot, and some Lucozade Sport to carry with me. At times it felt like I was suffering from tight hips and hamstrings but my splits held up reasonably well, the slowest miles being the ones where I had to climb the path to the canal or take a short walking break to have a drink. Ran back up North Woodside Road on the final lap to finish. Got back home in 2:55:42 for the 23.17 miles, average pace 7:35/mile, HR 150. Some dubious HR readings suggest the chest strap could do with a bit of tightening. I felt much better than after last Sunday's long run, probably because I was keeping myself better hydrated.
Pace splits (ave. HR): 7:25 (138), 7:35 (150), 7:04 (147), 7:24 (144), 7:14 (145), 7:24 (142), 7:37 (146), 7:16 (144), 7:57 (146), 7:22 (147), 7:26 (147), 7:30 (147), 7:35 (149), 7:32 (155), 7:43 (155), 7:48 (164), 8:11 (150), 7:53 (153), 7:43 (159), 7:42 (156), 8:01 (150), 7:38 (153), 7:23 (153), 7:26 (161)
HR zones: 0.5%, 3.5%, 86.3%, 9.3%, 0.4%
Weekly total: 58 miles
5 comments:
23.2 miles, way to go! my sunday long run was an almost complete failure by contrast.
Is all this training due to the fact that one may have challenged you !
Well maybe double your Sunday run mileage and you going in thr right direction because l'm getting fitter by the day Mr M.
JtJ
I would have thought that training through fatigue is what ultimately builds marathon endurance.
Mr B, I think you'll find I have loftier goals than merely being Garscube's fastest vet!
Good to hear Mr M but here's hoping that one's marathon is within reaching distance, for myself to achieve when l will try one's hardest to out do you of course you come to expect that from me anyway.
Is the marathon time a double or quits for our seventy shilling bet ?
JtJ
I don't recall accepting such a bet! Anyway, I am rubbish at marathons (so far) so your 70 shilling is almost certainly safe.
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