An update on my first 100k week. If you followed the last post, you’ll know that my training regime has changed. I’m now trying to do 100k weeks from here on in.
Last week was my first attempt. Sadly, I didn’t make it. I wasn’t feeling too well on Saturday so missed my back to back. Therefore losing 10miles on my plan.
So, how did it go?
Monday saw me run to work (9.26k) which is mostly downhill.
This was also a scoping run. To see what the most effective way to run through the streets, i.e. the most efficient route.
I completed my run in 47:05 and was happy with that.
I was lucky enough to get a lift home as I had interval training later on.
Interval training consists of a 45min session of which we do;
500m warm up (rise of 10m overall) at 10min mile pace.
3 x hill sprints (200m length with a rise of 20m).
5 x sprints between lamp-posts (100m).
10 x stair reps (3 flights with a jog down to start and repeat instantly) A mixture of bunny hops, full squats and sprints (hitting each step).
1.3k cool down at 10min mile pace (24m rise overall).
Tuesday became a rest day.
Wednesday saw me run to work. A slightly varied route. I managed to cut off a corner (9.17k). I managed the distance in 44:10.
Wednesday also saw me run home. Knowing I live on a hill, i thought the uphill would be brutal and tiring. I was astounded to find that I ran it in 47:32. I was definitely happy with that!
Thursday was another run to work (9.22k)which was completed in 46:45. Again, happy that my running seems to be consistent.
Thursday evening sees me do my weekly martial art (Kendo). A 2Hr session which equates roughly to amount of effort in a 10k.
Friday was a rest day 🙂
As I said at the top. Saturday saw me not feeling too well so I postponed my long run. I relaxed all day.
Sunday became my long run as it wouldn’t run itself. I felt better. no headache and stomach was feeling ok.
I had already mapped my run and I was trying to complete it in 3:15:00 to 3:30:00, which I knew was pushing it, seeing as the first 9k is all uphill!
Well, I was pleased with my effort to the 9k mark and had (when I looked at the results) done 2 PB’s across the route.
At mile 10 i was undecided about turning back and making up the miles using a shortened route around the loch. Instead I decided to run into the nearest town, and keep going until my watch said 12 miles. Simply hit that mark and turn round. And that is exactly what I did.
Turning around at mile 12 and repeating the same route in reverse. I knew the hill (162m rise over 4.5k) was going to prove problematic and I was adamant that I was going to run it. Well.. needless to say, by the time the hill appeared (26.5k) my eating and drinking had suffered and I was tired. The after effects of yesterday I think. I had to walk the first part. I was determined to run the rest. The thing that spurred me on.. I saw a cyclist coming up, probably 1k away at the time, and I just upped my pace. I was determined that he wasn’t going to pass me. Sounds silly for sure but, it worked.
My running continued at a steady pace until I hit the end of the run, some 39.13k. A shade over 24miles!
Sitting here today, my knees hurt but that will pass. I ran into work (46:34) and I’m going to run back, should my body allow. i have the offer of a lift if needed. No intervals me thinks.
All in all, I’m happy with what I did. My times felt good and steady. It has made me think that the 33miler in March and then the 55miler three weeks after should be ok.
All I’ve got to do now is… keep going!