Before January a long run for me was 10K – anything over an hour was a long run.
Nowadays a long run is a minimum of a half marathon, circa 2 hours running, which I have been doing on a weekly basis. However, this weekend was a 2 hour run on Saturday followed by a 2 hour 20 minute run on Sunday, then a turbo Sunday afternoon.
Saturday’s run was in the cold and slight drizzle around the streets where I live. A run from home, 40 minutes out at an easy pace, 40 minutes at a stronger pace and then 40 minutes easy.
The last 40 minutes was hard going which meant the 40 minutes strong was perhaps a bit too strong, but better to practise the effect of different pacing on a training run then on THE day.
I had the ‘utility’ belt on so I was also practicing with gels and sports drink (last week was gels and water).
Sunday was such a different experience. I drove to Richmond Park and run two loops of the park. The weather was gorgeous (it wasn’t that good when I started so I was over dressed and very warm when the sun came out half way through the first lap). I aimed to run two laps as circa 1hr 10 mins per lap as each lap was 11K. This was a run speed of circa 10kmph which is my (predicted) fresh marathon pace (FMP) which would give me a marathon time of 4 hour 15 mins. Which is my aim for the Brighton Marathon.
The environment was out of this world. So many runners, so many cyclists, so many walkers etc the trails were packed as in a nice vibe but not so packed that people got in the way. The first lap went so quick I hit the lap counter but didn’t look to see how long it had taken. I didn’t really look at the Garmin at all whilst running I just went on feel.
When I finished it was 2 hour 24 mins so slower than I wanted to run, but when I downloaded the data off the Garmin I got a pleasant surprise. Lap one 11.7K in 1 hour 12 mins and lap two 1 hour 11 mins. So the pace was spot on, the time difference was due to a longer lap of 11.7K not just 11K. Both laps almost the same time and same pace.
The pace on Sunday was also the same pace as the initial easy part of the Saturday run.
So over the last two days I ran a total of four and a half hours covering a total distance of 44.65K which is 27.7 miles (1.5 miles more than the marathon).
Four hours later I was sitting in the shed on the turbo doing an easy 40 mins set.
What more can I say ‘BOOM”
Thanks for reading.