Since I last posted a blog, I have done my longest and (for me) most important run this year, having completed a lap of the Beacons ultra-course - and it went VERY WELL
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Myself, Justin and Andy (who was on last year’s team) set off in very warm conditions a couple of Saturdays ago and by the time we reached the first big hill we were all thinking that running with a couple of layers of clothing, hats and gloves was the wrong choice – forgetting that (a) we were running in a valley and (b) that we were in Wales (more later). Justin and I had set ourselves a target to try and run the lap at a pace around 09:30 to 10:00 minute miles but we didn’t quite manage this as Andy hasn’t been doing quite as much training as Justin and me and we were running the lap as a team. We walked the first big hill after 3.5 miles and noted that it goes up for 1.5 miles. SOOO on race day we are planning to walk up the incline at a rapid pace on the first lap and to hobble up (hopefully not in quite as much pain as last year) on the second. By the time we ran onto the Taff Trail, we had been running in steady rain for a couple of hours and the temperature had dropped significantly, so we had a ‘re-dress’ and put on our waterproof jackets (which stayed on until the last three miles). Because we felt relaxed and comfortable at the steady pace, we were able to take in all the key changes of direction along the route (an important ingredient of any recce run). From the Saddle it was just a matter of cruising down the stony path to the valley bottom without tripping. Unfortunately I didn’t quite manage this and ended up going over spectacularly, although instinct kicked in and I managed a perfectly executed Para roll to avoid any serious injuries. We finished the lap in four and a half hours and enjoyed a coffee before travelling home. It was actually quite nice not to feel like our legs had been through a meat grinder!
The following week I did a local cross country and felt good all the way round, although was not able to beat my team mate for the Brecon Kevin, who had done a lap of the Brecon course the day before, I am sure he will be very strong on the day.
I have had a restful taper with just a couple of quality runs with Justin, and feel as ready as I can be for the race and am looking forward to meeting and catching up with friends I have not seen for a long time on the ultra-scene. I will give a report next week when I can sit still for more than five minutes without my legs cramping!
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Start of the Pennine 100
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Training Plan
| Week | M | T | W | TH | F | S | SU |
| 1 | Rest | 6-10 miles, including 4x1 mile at TMP | Easy 5-mile jog | 7-9 miles, middle 3 at MP | Rest | 90-minute run | 3-hour run (or about 18 miles) |
| 2 | Rest | 6-10 Miles, including 4x1 mile at TMP | Easy 5-mile jog | 7-9 miles, middle 3 at MP | Rest | 90-minute run | 3-hour run |
| 3 | Rest | 6-10 miles, including 2x2 miles at HMP | Easy 5-mile jog | 7-9 miles, middle 3 at MP (5:00) | Rest | 2-hour run | 3.5-hour run (or about 20 miles) |
| 4 | Rest | 5-8 miles, including 3x1 mile at TMP | Easy 5-mile jog | 6 miles, middle 2 at MP | Rest | 1.5-hour run | 2-hour run |
| 5 | Rest | 9 miles, including 6x1 mile at TMP | Easy 5-mile jog | 9 miles, middle 3 at MP | Rest | 3.5- to 4-hour run (or about 20-24 miles) | 3-hour run |
| 6 | Rest | 9 miles, including 6x1 mile at TMP | Easy 5-mile jog | 9 miles, middle 3 at MP | Rest | 3.5- to 4-hour run | 3-hour run |
| 7 | Rest | 9 miles, including 6x1 mile at HMP | Easy 5-mile jog | 9 miles, middle 3 at MP | Rest | 3.5- to 4-hour run | 3-hour run, last hour at MP |
| 8 | Rest | 9 miles, including 3x2 miles at HMP | Easy 5-mile jog | 9 miles, middle 3 at MP | Rest | 2-hour run | 2.5-hour run |
| 9 | Rest | 9 miles, including 6x1 miles at TMP | Easy 5-mile jog | 9 miles, middle 3 at MP | Rest | 4-hour run | 3.5-hour run, last hour at MP |
| 10 | Rest | 9 miles, including 6x1 miles at TMP | Easy 5-mile jog | 9 miles, middle 3 at MP | Rest | 4-hour run | 3.5-hour run, last hour at MP |
| 11 | Rest | 9 miles, including 3x2 miles at HMP | Easy 5-mile jog | 9 miles, middle 3 at MP | Rest | 2.5-hour run | 3-hour run |
| 12 | Rest | 9 miles, including 6x1 mile at TMP | Easy 5-mile jog | 9 miles, middle 3 at MP | Rest | 4-hour run | 5-hour run (or about 27-29 miles) |
| 13 | Rest | 9 miles, including 6x1 mile at TMP | Easy 5-mile jog | 9 miles, middle 3 at MP | Rest | 4-hour run | 5-hour run |
| 14 | Rest | 9 miles, including 4x1 mile at TMP | Easy 5-mile jog | 9 miles, middle 3 at MP | Rest | 2-hour run | 2-hour run |
| 15 | Rest | 7 miles, including 3x1 mile at MP | Easy 5-mile jog | 7 miles, middle 3 at MP | Rest | 1.5-hour run | Easy 1-hour jog |
| 16 | Rest | 6 miles, middle 3 at HMP | Easy 5-mile jog | Easy 3-mile jog | Rest: Stay off your feet | 50-mile race | Rest. (Duh.) |
Key:(MP) Marathon Pace: the pace/effort you can hold in a marathon
(HMP) Half-Marathon Pace: the per-mile average of your best half-marathon
(TMP) 10-Mile Pace: the per-mile pace of your fastest 10-miler
Recovery for HMP/TMP: Jog slowly until you feel fresh enough to start the next repetition.
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