The Long Run

Since about April the long run has become one of my 'sessions'. In the past I have usually set up the week with two midweek interval sessions (one on the track) and another on the Saturday. However aiming mainly on the half for later in the year I got rid of the weekend on and have tried to get some real quality in the Long run.

The next few weeks have been changed slightly to do it on a Thursday to allow me to do a few races in August to get some me race sharp for September (felt I missed this last couple of weeks having gone 4 weeks without one).

Today was the Long run then and it goes something like this (sound like a musician!).

52minutes easy, this morning I had Andy Doel and Nick Morgan for company on this part and felt nice and easy (well I did.....Nick was looking a little pale after last nights race). Then after a 7 mile loop we were back at the house for Andy to go home and Nick to jump on the bike, all in all it was a formula 1 style change over and done in probably under a minute.

Next part was a 10mile loop doing some steady work, if you go by heart rate which I do then it was averaging around 164 and felt nice and controlled although a nasty 16% climb for 800m pushed it up a little!! Nick was handing me the 'Leppin' (little plug) on the way round and again on average it was around 5.45/50 milling.

When I got back close to the house we just whizzed around to the local Cricket/football pitch which has nicely cut grass, where I did 5 big laps working hard up the long sides, about 1minute, and jogging the width, about 30seconds. I did 5 laps and by the end the legs were getting heavier and heavier till on the last lap my sprint was more like a chugging steam train!

Lastly I jogged about a mile home past rest bay to hopefully not leave me to stiff later on in the day....never going happen, I was walking like an 80year old man by lunch time....total time on the road 2hours15mins.

Knackered!

Simx