Distance : 12.5 miles - Long Run
Total Training Distance (since beginning Jan 12) : 68.5 miles
Route & Stats : Whitlingham, Lakenham, Queens Rd, Brackendale
I was pleased with this run. Having had a bit of a lower back ache since last Sunday's long run I was a little bit worried before this one that I might make things worse. However, having read up on some lower back and upper hamstring stretches, which I did before and after the run, I am pleased to say that the back ache is all but gone.
The run itself was decent and went without incident. I managed a good pace of just over 9min per mile, which is more than quick enough for now. I plan a couple of 10 milers over the next 2 weekends (including the Reedham 10m in 2 weeks time) and will aim to run those a bit quicker before starting to lengthen the long runs through February and March. The latter will be hell with one 20m and two 22m long runs planned - probably best not to think about that at this point!
One thing I am doing differently this time is drinking a protein-carbohydrate recovery drink straight after my long run. The theory is that the protein helps your muscles recover quicker and the carbohydrate replaces spent energy. Basically, it's powdered protein & carbs with a bit of strawberry flavouring that you mix with water. So far that seems to be working and my recovery from the long runs has been good, and although I am taking Sundays as a rest day, I reckon I could go out and do an easy 5-6 miler if I wanted or needed to. The only downside, as you can probably guess, is the taste and texture of the drink .... I would describe it as a strawberry milkshake, that has been watered down and the milk has just started to go off!
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| Yummy :( |
So having run to work and back 4 times, 1 hill session and this long run, that's another 32.5m this week, which is good. I might struggle to make that distance next week as I am working away in Newcastle Tue-Fri, but still looking forward to getting in a couple of runs somewhere new - it's always a good way to explore a new place. I did this when we were on holiday in North Devon last summer and discovered some amazing trails and cliff top pathways.
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