A good week of training

Posted on: 22 Sep 2013

After starting the week with two double days I had an easier day on Wednesday with just one run. I ran with Debi, Mikala, Lucy and Wendy and they were on a four mile route and I added extra loops on to increase my distance to 4.43 miles.

On Thursday I ran another 4.4 miles run most of it with Helen who was on a 4 mile run and had a great run on Tuesday to reduce her time for this route from 50 minutes to 47:31. This time when I went off on a loop she worked so hard that I had to work hard to catch her and she reduced her time even more to 46:51.

Thursday night I set group 1 off on an out and back route running 25 minutes out and back in 23 mins but for a change I had them do a slight downhillon the way out meaning they wereclimbing on the way back. I was running with group two doing relaays in teams of two over a 0.38 miles circuit. My splits were 2:27, 2:27, 2:28, 2:26 so I was really happy with my consistency (all around 6:27 pace).

Friday was another one run day with Mikala, Charlotte and Wendy and with my extra loops I did aa 4.5 miles route. Saturday was my rest day and then today was my long run.

I ran 2 miles up to the club where I  met Judith, Michelle and Pam. Pam had run 2.7 miles to get to the club. The first loop was 5 miles and we set off probably too fast for Judith going through the first mile in 11:42. The pace settled as the weather got hotter and our splits were 12:09 and 12:40 but Judith was suffering a little. The last two miles were 13:47 and 13:43 up to 5 miles where Judith finished her run and the rest of us carried on.

The three of us set off up Broadway with an 11:34 mile and then a 10:34 mile and Pam left us to run home to finish herlongest ever run of over 11 miles. Michelle and I carried on with an 8th mile of 9:33 before coming to a long climb up to 9 miles with a 10:52 mile. We suffering in the heat with not much shade and very little breeze, our 10th mile was 10:11 and this was Michelle's longest run to date.

After dropping Michelle back at her car I ran another 22.4 miles home to take me to 14.42 miles for the day and 51.17 miles for my second 50+ miles week on the trot! This takes me to 1,456.5 miles for the yearso far, and I'm getting back on track for 2013 miles in 2013.

Now to start another week of training but it'll also include the Ron Hill 75th Birthday 5k race in Littleborough and Ron will be racing as well on his actual birthday on Wednesday!

Happy running!

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