Week 8 - Be Prepared - Day 56 of 112

Dib dib!

Out and on the canal by 8.30am this morning after a feed of my usual porridge and toast. Concerned that I would not make it through after the problems with the leg this week. Achilles was stiff and after a nine mile at 8 min pace the leg felt fine. I could certainly feel it as it was not the same as the right one. There was a pain there but it did not stop me running and I felt that it did not alter my running style. The early pace was very comfortable and again it was difficult to hold back. Had a positive exchange with a couple of ladies who let me pass them at one of the stiles. Had a quick chat with them exchanging encouragement with each other. There were stacks of runners out this morning. I spotted at least three trains with at least 5 or more in them. This Sunday lark is very popular. I have never felt the need to turn to a group but I can see the advantages as far as motivation is concerned and someone pushing you to either turn up or run at a certain pace. But who is going to be there on race day? 

One thing that I have learnt before my long run is to watch what I eat the night before. Amy demanded fajitas for her birthday meal and I had little choice but to offer up countless wraps bursting with chicken, spicy beans and guacamole. Not ideal preparation for the next day. I decided  therefore to stuff the necessary items down my tights and was extremely thankful that I had done so after the nine mile turn around. At this point I do wish to make an apology to the good people of Kirkintilloch if their Sunday breakfast was spoilt by having to look a two hairy arsed cheeks as they sat down to their Sunday fry-up. 

Turned for home and the pick up in pace was tough. The scheduled run had me running back home at marathon pace 6.52. The head wind was the first thing that I hit and it was a real struggle to try and keep a good pace being constantly buffeted by the wind. it was constantly in my face for the nine miles. I felt that as hard as I worked I was not getting value for the effort. It was a bit depressing. Got some help from the one gel that I had brought along and the dozen or so dates. They gave me an instant hit but after half a dozen with no water to down they became too sickly. 

The HR for the first 8 miles averaged out at around 147 with an average for the marathon pace leg at nearer 168. 

Finished off with two sub 7.00 min miles which had me really working hard to achieve. By the end I passed a dog walker who gave me a nice smile. All I could do was grimace like a maniac. Not a good look! The other exchange I had was with the Possil Posse or the jakeys who come down on a Sunday morning for a  Special Brew and Buckfast combo before they dive into their Sunday breakfast. This old guy gave me hearty wave as I went passed him. Maybe he was reliving days gone by but more likely he was just steaming and would have said hello to a swan on the canal if it had nodded at him. It brought a much need smile none the less to my face with three miles to go.

Caught!

Here's trouble!

 All in all very positive outing. Leg came through without breaking down and I managed to hold on to a decent pace considering the headwind. Pleased with the effort put in and the performance. To round off the day we went skating at Braehead arena as part of Amy's weekend long birthday extravaganza while thankfully ends tomorrow when we final reach her 10th birthday. I am going back to work for a rest. Those boots were hell of a tight!

Splits - 8.28 - 8.05 - 7.57 - 7.49 - 7.52 - 7.50 - 7.54 - 7.48 - 8.00 - 6.55 - 7.00 - 6.55 - 7.05 - 7.11 - 7.08 - 7.27 - 6.54 - 6.57

Numbers - 18 miles - 2.15.21hrs - 7.31 pace - 154 avg HR - 83.1 cadence - 2474 calories