Last Sunday, Justin and I ran a very nice 18.5 mile route from Oxford to Long Hanborough, taking in the Thames, the Oxford Canal and a lap around Blenheim Palace. I felt strong and was pleased to be able to maintain what was (for me) a decent pace while still holding a conversation! We ended up running an overall pace of 8 minute miles and I even managed to push it a little on the last mile (downhill) to 7.05 – good practice for race finishes! Although my legs were a little sore on Monday morning, they felt much better than they have for a while.
It feels as though my ‘back to basics’ training is beginning to pay dividends and I am starting to hope that I might just be able to have a go at the full race distance for the Brecons Ultra. Of course it really all depends on how the long reccie run next weekend goes. I’m hoping it will give me an indication of whether I am going to be able to contribute positively to the race strategy of the team which will make my decision much easier.
I am going to have an easy week this week with just one tempo run so that I can be as fresh as possible for the weekend. Here’s keeping everything crossed that everything goes well!
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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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