Week 7 - 18 Miler - Day 49 of 112

There's that man again!

7.30am start and woke up to the most beautiful of mornings. Cold but not a cloud in the sky. Began my run towards the Botanics and the canal for an 18 miler with an encounter with four tyres and an ironing board. Just the random type of things that I come across running around the West End. Felt my way into the run with a 7.48 start. The allocated run was to keep up with 7.30 pace. By the fourth mile I was up with the pace after a 7.14 and 7.06 mile for miles 3 and 4. I was surprised at the pace as the effort felt minimal. It always seems faster during the daylight hours rather than running at night. 

Managed to keep with the pace until the turn a round at Kirkintilloch Basin where the photo was taken. The weather remained magnificent. I ended up doubling up on the gloves as my fingers have such poor circulation that it is always difficult from stopping them turning blue then white. The achilles was not uncomfortable. Yes I could feel it but I felt that there was no need to overcompensate as a result as I have had to do in the past. the stretching and the strength work must be working. 

The run back to Glasgow was met with passing of several runners. I lost count of the amount of runners that passed me. It must have been a dozen or more all enjoying a Sunday morning jaunt. Everyone to a man gave an acknowledgement. Not many were carrying water bottles.  This is something that I usually do not do either but decided to take one today as I have been poor on the hydration during the weekend. I also had a protein bar which was a must after 13/14 miles when I began to slow down. as soon as the bar hit my stomach I could feel an instant hit with the resultant pick up in speed. Nutrition is vital on these long runs. I am running short of gels and will need to order some. I think that I will go for some caffeinated type gels to give me an additional boost.

Turning for home.

Tightened up as I hit 15 miles and decided to increase the cadence and try and bang out a couple of quick miles. Got it down to 7.21 and 7.19 for miles 15 and 16. After 16 I reminded myself of the fluidity message  that I had listened to in the Jay Johnson podcast and felt that there was a definite benefit in the last couple of miles without any drop off in pace. I must try and remember to concentrate on staying relaxed towards the end of runs as it will have a huge benefit. It is something that I rarely do as I am so caught up thinking of the pain and how slow I am going. tensing up will only detract from pace.

Finished up just under the 2.15 deadline. Legs were very heavy and the achilles was aching as I walked the last half mile home for a well deserved bacon butty but very pleased at the run and also achieving a 100% in this weeks schedule. Roll on next week as I work towards the half way point.

Numbers - 18 miles - 2.14.47hrs - 7.29 pace - 154avg HR - cadence 83.5 - 2482 calories

Splits - 7.44 -7.38 - 7.14 - 7.06 - 7.24 - 7.25 - 7.29 - 7.32 - 7.29 - 7.26 - 7.26 - 7.26 - 7.26 - 7.27 - 7.19 - 7.21 - 7.57 - 7.37