11 miles - 3 miles warm up, 6x100m strides, 2.53 miles climbing (1053 ft in 22:14, Avg Pace 8:48, threshold effort), 4.5 miles easy/steady and 1 mile shuffle.
Enjoyed this. Managed to work hard on the climb without tipping over the threshold. I was blowing from the off but never got the full-on burn and I recovered within a minute or so after the climb and was able to finish the remaining 5.5ish miles without struggling. The climb was shorter than I anticipated but I ran out of hill. I'll start a bit earlier on the climb next time. After the workout, I kept the running honest (7ish pace).
What I liked about this was the 22 mins of constant effort - felt a bit like a race without killing myself.
6 miles tonight will take me over the 100 for the week. Pleased with the week as it was a bit of a trial week with the workouts and I've got through it without feeling completely wrecked. Better not speak/write too soon as I've a 6 to get through...
6:30 p.m. Easy 6 miles. Legs didn't feel too bad but I did feel a bit wibbly-wobbly towards the end of the run - probably needed more carbs. Suffice to say, after I got home and showered I pigged out on a feast of wholegrain rice with tumeric and raisins and apple mixed with tuna and chillies with a cheeky watercress, rocket and baby leaf salad. Washed it down with coconut milk. Prior to scoffing the aforementioned, I had a shot of beetroot juice. Yucky. Now, beetroot juice is recommended before runs because of vasodialation or something like that. But Gramps takes it after training, before a meal. The nutrients get around the body and aid recovery - don't tell anybody. Try it, it works and you will notice a huge difference. I promise.
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