Before that though, I'll briefly touch on Friday's more mortal tempo run. Last week I did 3 miles warm up/cool down as well as 4 miles @ 7:02 pace (against a target of 7:08). This week's was similar, other than the tempo section was slightly longer at 4.5 miles. I hit target again, but not quite up to last week's pace: 7:06. Bearing in mind I didn't quite feel 'up' for the run, I regard it as a pretty decent result.
Now for today's.
The training plan said 16 miles somewhere between 8:18 and 9:11 pace. I decided to do 17 miles and was looking for a pace between 8:44 (mid point of the target band) and 8:55 (as this week's run was about endurance rather than pace progression).
In the event it did turn into an impromptu progression run along the Leeds Liverpool canal from the edge of Leeds, across the edge of Bradford, through Shipley, through the UNESCO World Heritage Site that is Saltaire to the edge of Bingley. Then along the river Aire past the famous Bradford & Bingley Rowing Club (8 boats training this morning and 3 coaches cycling along with load speakers), along the edge of Baildon, back to the river crossing via a footbridge then the last 5 miles retracing part of the route along the canal through woods and across from the village of Esholt (where they used to film Emmerdale - which was filmed all of last week on my street).
The mile intervals were:
It was just one of those runs where you can really feel 'flow' - if that's not sounding too new age. Two energy gels consumed - at 7.5 and 12 miles, and all completed after...
...THOSE OF A SENSITIVE DISPOSITION OR WHO ARE ABOUT TO EAT LOOK AWAY...
....3 lots of diarrhoea this morning as I've had a touch of the (mild) stomach bug that the rest of the family had. Nice eh? Makes the run all the more impressive though.
Can't say I've felt much in the way of soreness or fatigue afterwards either as we went out and did a muddy five and a bit miles walk this afternoon between Addingham and Ilkley, to see how the other half live. They live very, very comfortably.
Anyone else had any adventures?