OK, so here I am at the end of what was apparently my ‘rest week’. I guess I’ve never called it that before; to me rest means rest, not just lower mileage. So in my eyes here I am at the end of a low mileage week. There, that’s better.
So this week has me looking forward to 11 miles at the weekend, after two short runs in the week, one of which I’m just about to go and do.
Last week I did my two short runs, one on the treadmill and one through the mud in the woods, as well as a longer run. I had to leave my shorter long run (pedants unite!) until Monday as I was busy on Sunday right through until late. I mapped out a route using roads I know well, but haven’t run in that order before. It kept me on my toes trying to remember the route, but it was a nice run. I look at friends routes sometimes, ones who live in towns and cities, and see no elevation to speak of, just flat road running. I just don’t have that luxury. My “flat” running is never close to being on the level. I always have hills, no matter which way I go! The only way I wouldn’t would be if I ran the village half mile up and down. B.O.R.I.N.G. So I looked at what I could run and came up with this:
It’s a 4 mile loop that is as flat as I can get. It looks pretty good, doesn’t it? Deceptive though. Look at the same elevation in Garmin Player:
That’s the run I know!
In any case, that’s as flat as it gets, which is fine – at least I’m hill ready!
I did my 4 miles in a steady 44:12, which gave me a nice pace of 10:25. I set off too fast, I know that. I was listening to ‘Motorcycle Emptiness’ by the Manic Street Preachers and couldn’t find the right pace. Sounds silly, but there must be an odd beat to it. My first mile was 9:40. I’m supposed to be running my long runs at 11 minute miles, but only the last two were that slow. I’m not worrying too much about that.
Today it’s still raining after an almighty downpour last night, so the treadmill is getting a hit again, although I’m tempted to run it all on the incline. I’ll see how that goes! My treadmill has a manual incline of, we think, about 5% which might be a bit much for the whole run at 10 minute pace. I can see me jumping on and off the belt doing mid-run adjustments!!
I’m also picking up an exercise bike tonight, which should help with my cross training.
So, 11 miles on Sunday. I’ll see you on the other side!