Easy run (with park run) 1:27:03 [3] 11.54 mi (7:33 / mi)
shoes: S-Lab ultra 2nd pair
Well that was a surprise! I ran easy from home intending to run around Sale water park, but met a friend on the way and decided to run the park run with the intention of a steady 3 miles. Ran 3.5 miles before PR, 10s wait at the start and off! Started half way down the field at an easy pace for first 100m and started to increase pace. Decided i felt good so increased pace and picked runners off. Finished 3rd in 18.15- I thought I ran it steady, but kept relaxed the whole way. It was all on trails, some rough. First mile was 5.39!! Think I might be getting faster!!
I bumped into John Rogers at the Park run- he's the sports doctor who works with Duncan. (he used to be a GP at Heather's practice, so I know him quite well) He was asking about my running and I mentioned Seville. He works at a Triathlon facility in MCR, and he mentioned that I should think about heat acclimatisation. Don't know what your thoughts are? He recommended 6 sessions during the 2 weeks before the race at the temperature where the race is. Looking at av monthly temps on the internet it will be about 17 degrees so I think the temperature won't be an issue, but for Comrades and Spartahlon it will be a big consideration, worth thinking about...
Ran easy after the PR and did 3 hill sprints, all felt ok at the end.
My weight now is 70Kg so I've lost 4 Kg since August. I seem to be eating lots, so guess the extra mileage is having an effect.
Ran about 85 miles this week, generally feel great (some back soreness first thing in the morning, Ok after moving around, running makes it easier, seeing Duncan on Tuesday). Will aim to av 85/week for next 2 weeks