This morning was misty, overnight there had been a thin covering of snow but nothing to really affect my footing and I didn't find it too slippery. I decided to repeat the same long run distance as last week and do 12 miles. I am very much still getting used to the distance again after such a long period when my long run was 7 miles. My weakest point is climbing hills I am very skow climbing these.However hill training is something I am not going to work on until after my half marathon training has been completed at the end of March. By then if I remain injury free I wil have had 3 months of good training and this will provide a base to start adding a quality session such as hill training.
My route today was all along pavements initially heading out of Bury St Edmunds to Sicklesmere. At Sicklesmere you pass a round house which is a reminder of the days of coach and horses. One of the coaching routes ran between Norwich and London 4 times a day and used to run through Sicklesmere. The toll house was built by a Turnpike Trust in the 19th century as a lodge house. To use the road you would have had to pay a toll.
After Sicklesmere I headed slighlty up hill for a mile or so through Gt Whelnethum a village which ajoins Sicklesmere. At about this point I removed a layer of clothes and my hat and gloves. I had been feeling slightly hot and bothered but felt much better after this.
The Jelly Belly Super Sours were also a welcome treat on this long run.
It was a snowy,frosty murky world when I entered the village of Stanningfield. Very few cars or people to be seen today.
I turned at 6 miles and returned home feeling a lot better in the middle of the run without the hat and gloves.
My mile splits were 8.50,8.56,9,8.50,9.22,8.41,8.37,8.12,8.41,8.50,9,8.56 this was an average of 8.50 per mile.
My total time was 1hr 46 mins and this compares well with my last 12 miles a week ago when I ran 1.49.16.
I am now half way through my 12 week Runners World SMART Coach Training schedule. So far so good no injuries.
| George Parrott, known affectionately as "Coach George" on the Dead Runners Society, presented this idea a couple of years ago. He suggests that a runner can run no faster in the Marathon than he runs his fastest 26.2 miles in a week during training. | ||||||||||||||
At the end of week 6 my Parrott Predictator shows a time of 3.47.37 this compares well with last week 3.49.11 and week 1 of my training which showed 3.53.07.
