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Long Run – 180 Mins

LOAD: 590

180 Mins @ Easy Pace (RPE: 3-6)

Time to make sure your fuelling and hydration is on point. 30-60g of carbs per hour. The longer the run goes on the tougher it will get.

What a is Joe up to? Would be good if you two could team up.

simon-linklater

Coach Simon

FEEDBACK

6

ENJOYMENT

5

RPE

5:50

PACE

Headed into the wind for a bit to the Old Town, then along the seafront with the wind behind to Pebsham/Combe Valley/Marline then down Battle Rd and home. Hot! Started much later than ideal as we had friends staying, plus we had a late night and a few beers and I was a little tired from the previous day’s run… so not an ideal starting condition. Took it easy, averaged ~5:35s on the flat which was comfy. Slowed on the hills and just got on with it. Not that enjoyable but it wasn’t hell. Was using the time thinking about race day strategy etc. Tripping over was a shit, my reflexes tried to recover and keep me upright by running faster so it meant I hit the floor going quick, landed on my hands and arms. No real injuries but it did make me feel stupid and f*cked. Tired legs were probably to blame. Cut it short by 5mins as I hit 30k outside my house and was done by then… hot and tired and a bit fed up with being on my feet!
Sam Davies
The idea of training is to prepare ourselves for race day. So if training was always easy and we always felt good, then what would happen the minute the shit starts to hit the fan on race day, we’d quit. So I like a run like this where it feels like a grind. It’s important we have these in the build up. They improve our mental strength and ultimately that’s even more important when running ultras. You could argue it’s one of the most important runs of the block so far. Tripping is over is just bollocks. My worst one was the top of St.Helens Park Road towards the start of a long run and the some bloke pretty much stepped over me whilst I was on the floor bleeding onto the pavement. Luckily I have a friend who lives round the corner (I was a long way from home back then) so I rang his doorbell to see if he had any plasters forgetting his wife was a paramedic and she sorted me out. Off I went and finished the long run with blood dripping down my leg feeling like Bruce Willis. Still got scars on my hand and knee from that one. Jax went down a few weeks ago at parkrun and hasn’t stopped moaning about it since 🙄
simon-linklater

Coach Simon