More miles

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Sitting here on my lunch in the office and I am struggling to stay awake. It's nothing to do with the work I have been doing, or the fact that it's getting warm outside. I think the reason is the late run last night.

I left the office at 4:30pm ready to hit the cycle path to the flat, 6.25 miles direct from door to door but yesterday was scheduled for 8 miles so I was going to tag on a couple of miles at the end.

Just seconds after leaving the office the heavens opened and I ran straight to the car! No way was I running in those conditions, fine for a short burst but 8 miles was too far, I went to the shops instead!

Got home, made dinner, ate dinner and was about to sit down and relax for the night when Mrs Williams said she was going to do her exercise DVD. By this time it was 8pm.

I had two options, one was go through to my Man Cave and watch a DVD / play some Minecraft / do anything but exercise, the second was to full on my running kit and hit the cycle path from the house.

I opted for the second and I was so glad I did.

It was a lovely evening, our flat is just 1/2 a mile away from the main Edinburgh Cycle network and is traffic free, no need to stop for crossings, just nice steady running. I had said I was just going to go out for 6 miles and that I would tag on the extra 2 miles to my Saturday run, but once I got going, there was no stopping me.

Got to 4 miles along the route, turned on my heels and headed back to the flat. Not worrying about my pace, just enjoying the motion of running and to my surprise the average pace after I had finished was 6:59 minutes / mile!

This might not sound like a big deal considering I am aiming for 6:40 - 6:50 pace for Amsterdam marathon but after I've been struggling with my Tuesday track sessions.

Tuesday evenings are always track sessions for me, almost always 6 miles worth of effort, but the past couple of weeks I've felt heavy legged, sometimes needing to adjust the session to allow me to finish and unfortunately this Tuesday was no different.
Went down to the track, got 2 miles easy warm up done, followed by our normal drills and then it was in to a 2 km tempo run. This felt good, I felt comfortable, not too tired and was looking forward to the 1 mile rep that was to follow, but the legs instantly felt heavy and it didn't improve much over the following reps of 1 km and 800 m.

I'm not sure if it's the heat, if it's because I'm upping the miles again or if it a mental issue rather than physical but either way, I finished the session but felt really down about how slow I am just now or at least, how slow I feel just now.

Today I am trying to keep hydrated as the sun is still out and I think this evening will be a warm 11 mile run. The plan is 11 miles total with 4 miles at marathon pace, followed by 4 minutes jog recovery then 3 miles at marathon pace, 3 minutes jog recovery and finishing on a 2 mile marathon pace. Total of 9 miles effort, probably about 1 mile of recovery which leaves me 1 mile warm up.

My week runs from Saturday until Friday so today is my last run for the week, Friday is my rest day. Once I've completed the 11 miles tonight I will have done a 54 mile week, next week is 56. Onwards and upwards.....just after I have an afternoon coffee and a slab of chocolate brownie!!

Owain Williams

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