A cool grey morning, just the weather for plodding.
As a result of BM where my average pace was 13:04 with AHR 146, my plan is to continue to do my training at 140, (apart from my club runs which will be quicker - around race pace) and aim to run at an average pace of around 14 mm - that is to use the Trinity method - make up any spare time at the end of the mile, in walking.
So to try it out. As usual the first few miles were painful - tight calves again, stopped to stretch a couple of times.
Just took water in my hilly bottle carrier and dextrose tablets, rather than gels, which I hate. I failed to push the stopper back down on the bottle after the first slurp and so had a damp back for a while - which made it cold.
But after that it was going pretty steadily up until the killer hill at the end - and I decided to not even try to run that, just to walk up the steeper bits and plod when it levelled off a bit - my back was aching at this point, probably partly because it was cold..
So the numbers
|1||132||12:29||12:22||131||downhill, looks a bit quick but HR low|
|5||137||11:29||13:11||134||someone moved the mile markers last time!|
|8||139||13:52||13:28||137||this is uphill|
|9||136||14:56||15:05||133||main road to cross and killer hill warm down|
End of the month
So 68 miles plodded this month, in spite of a week off last week. That is 13 miles more than I did last January - so a bit further on in my training. Just looked back at the spreadsheet for last year, and I missed quite a few of my long runs for various reasons - will really try to make the long runs and the 'kinda long' runs stick this time.