Yesterday was the final day in an easy week's training. Every four weeks I do about a third less training than usual. This provides a welcome break for me both physically and mentally.
This week's training was:
day 1: 16 hill reps using Newall Carr Bank to the north of Otley. Plus cycling, stretching and strength work
day 2: nothing
day 3: 33 miles plus cycling and stretching
day 4: cycling, stretching and strength work
day 5: nothing
day 6: speedwork (8 x 100m) plus stretching and strength work
day 7: 9 miles tempo run plus stretching and strength work
The speedwork on day 6 was my first such session in the lead up to next month's race. Over the next few weeks I'll increase the number of repetitions from 8 to 20 or more.
The tempo run was particularly pleasing for me as the 9 mile route was basically the course of the Otley 10 (which is notably hilly - and breezy yesterday too). Over the past few months I've gradually increased the distance of this training session and in the last three weeks I've been able to complete 9 hilly miles well under 7 minutes per mile ...
22 July ... 1h 02:34
28 July ... 1h 01:57
5 August ... 1h 00:34
This has been the final easy week, after three more weeks of normal training there'll be a week of crash training. Basically this involves doubling everything for one week only. That's hard but it's strategically placed immediately before a three week taper leading up to the big race.
More news about crash training later but you can read about my previous periods of crash training by using the labels.