I kept it a bit quiet, but I was inspired to look for a 24 hour event after a friend (Emma) posted on Facebook about one she'd done in June - it sounded like a challenge I wanted to take up. The only one accessible to me this year was the Cotswold 24 Hour Race organised by 100 Mile Run, so I signed up.
I'll be honest, I didn't do any particular training except for continuing to train for my marathon. The laps were 9km (around 5.6 miles), so my aim was to complete 5 laps over the 24 hours which is 28 miles (just over a marathon). In retrospect, this may have been a little ambitious as I'd never completed more than 13.6 miles in training.
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At the moment I have 2 guided interval sessions on my phone to choose from - Power Up 2012 (Pyramid Intervals) or Run Faster 1 with Chrissie Wellington, both from AudioFuel. I "found" AudioFuel after using the NHS "Couch to 5k" podcasts when I started running in 2014.
This week, it was Chrissie's turn to run with me (at least she says she's running with me - I don't believe it personally!). The session starts with a warm up, then has intervals of 2-4 minutes of either 175b.p.m. or 180b.p.m. I had set it up so that it would be followed by tracks at 170b.p.m. to keep me moving. I have started finding recently that actually 175-180b.p.m. isn't nearly as challenging as it used to be, so I think I will need to find something a bit faster quite soon. Once I am warmed up, I am coping pretty well with 170b.p.m. as a steady pace. I think this is good news as I am getting fitter. Aaaaanyhoo...the final interval took me up one of the hills that I had mentioned in Tuesday's blog, and that was a bit of a challenge at 180b.p.m.! I will be really glad when the weather improves - today was bitter and although I quickly warm up when I run, it's really not that tempting to get out when it feels like minus-something! On the bright side, I had a new snuggly top that I bought using a gift card that D's parents very kindly gave me for Christmas...
Distance: 3.58 miles
Time: 36m:21s Average pace: 10m:08s Fastest mile: 9m:50s Type of run: Intervals (AudioFuel Run faster 1) Cardio fitness score: 41 Now that I'm a few weeks into my training programme for the RHM, I thought I'd try a high intensity hills session. Luckily for me (!!!) there is a nice hill about 3-4 minutes' jog from my front door. Usually, I get this out of the way at the start of my runs and try to forget about it, but having read about the benefits of hill training, I decided to make use of it... So off I went... After a 5 minute warm up, I decided to choose two points to run between, and ran 10 reps - fast uphill, jog downhill. It actually went OK, and by the time I was done with this I'd run about 1.7 miles, so thought I'd complete my normal 5k circuit (which this hill is usually at the start of). At this point, I received a rather lengthy (28 minutes to be precise) phone call from the school, so I had to cut short my run and start walking. I managed to run the final 0.4 miles home taking my total run today to 2.3 miles. At least I had done my hills, although I do think I'll choose a steeper gradient next time - I have a couple of choices each about a mile from home... I'm going to aim for a short extra run tomorrow to make up for today (if possible). Distance: 2.3 miles
Time: 24m:27s Average pace: 10m:28s (on first leg) Fastest mile: 10m:21s Type of run: Hills Cardio fitness score: 40 (still!) |
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May 2018
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