Cathedral to Castle week 6 – Spring edition

Hi all,

What a difference a week makes. We’ve gone from -6c and snow to 11c and sunshine !! Is summer on the way ?

It certainly got everyone back out running as the leaderboard shows :-

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Your weekly target was 28km and most of you were there or thereabout depending on how you decided to deal with the pesky snow week disruption.

This week also saw the arrival of my new trainers – Brooks GTS 18’s, selected as they as supposed to be good for plantar fasciitis. They looked nice when they arrived but after doing Parkrun with one of the beginners and my Sunday run at KWP they soon took on a different appearance !

It was good to see some of you at the AGM and for those of you who weren’t, then you’ll no doubt be pleased to hear that  in a couple of weeks time I’m going on a Running Leadership course in Fell & Trail Running. After this Martin, Michael & myself will be offering some alternative club runs in the countryside around Tamworth. Watch this space !

What do I need to do this week ?

On Tues at the Peel Club run you need to run 10km. So by all means do the short run but if you get to the end of the run with the club and you have only done 7.2km then you need to carry on running to hit 10km.

You should run this at a tempo pace or Z3 into Z4 (hard).

On Thurs at the Peel Club structured run make sure you cover 8km. I have not set a heart zone here as it really depends on what the session is.  Again run extra at the end if you need more KM’s.

At the weekend you need a 12km run to finish off the week but it needs to be an easier pace at Z2. You would surprised how little effort this takes and your watches can help you from putting too much effort into the run. Now is a good time to concentrate on your running form – head, shoulders, breathing, arms, knees and cadence etc.

Over the next 3 weeks your mileage will start to increase more significantly and in particular your weekend runs – make sure you get them in. Use them to good effect and think about your hydration and nutrition needs. Practice now in your training how or what you are going to use on race day.

Never introduce anything new on race day – not new clothes, socks, trainers, gels, little snacks or a different drink.

Your race should be the final execution of your race plan, a well practiced routine.

Final points

This coming Saturday will be the Parkrun for the end of the current C25k course. If you’re able to come down and run with us then that would be great. I’ll be in London this Tuesday so won’t make the club run but will be there on Thursday for the structured session.

Personal Stats

My mileage this week was 35.1km and I ran for a total of 3hrs 47mins. I met up with Vickie & Oscar this Sunday morning for a run at KWP. We ran the first 3km lap together and then continued at our own paces. If you ever want to meet up on a Sunday then let me know.

If you have any questions the post them on the Intermediate Facebook page so that everyone can see the Q&A. If you want to PM me direct then you can do that too.

 

About ojs01

I'm a local running coach (Lirf & FLirf) who started running around 7 years ago and branched into Triathlon and now off-road marathons. This year I've decided to have a go at an Ultra-Marathon multi day event !

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