Running Training - July

 Next up: Balanced Training Phase

During the Balanced Training phase you will run 244 miles over 36 runs.  The Balanced Training Phase mixes fast paces and extended distances, creating a well rounded set of endurance and speed exercises to prime your body for the more focused phases later in the plan

Plan Duration: 11 Weeks
Planned Distance: 244 miles

July 1st - On the hottest day of the year in the UK (30 degrees and really sweaty), I went out for my planned 5.5 miler.  Now I am not using excuses, because I have none, but the run was a failure!  I set off for the first 3 miles at a great steady pace of 8:45/mi, then I got lost in a really rough part of Leigh which resulted in me getting a little concerned, upon making it out alive, i was stuck at a pedestrian crossing for 3 minutes and mentally that was game over.  I could not regain a comfortable pace, so stopped the run and did a mile walk of shame home.  I could blame it all on the bleeding toe though!!!
Distance: 4.6 mile - Pace: 8:57/mi - Time: 41:36

July 4th - Colour Rush Obstacle Course.  Meeting up with Beewell, Keely and Abbie for a 5k obstacle course run with a difference.  Each inflatable obstacles was followed with a deluge of powder paint.  To say I resembled the Incredible Hulk by the end of it would be ignoring the other range of colours covering my entire body!  A fantastic event with even better company.  Thank you guys for inviting me over for this event, I look forward to doing it again next year

July 5th - After a fair amount of protein the night before at my cousin's 28th Birthday (soon to be Iron Man Cuz), I set out ready to burn a few calories.  After the disappointing run on the 1st July, I was not going to be disheartened again.  I didn't factor in the second big climb at the 6 mile mark but the 2 mile homeward bound descent definitely made up for all the climbing 

Distance: 9 mile - Pace: 8:50/mi - Time: 1:19:34


July 8th - The plan suggested an 8.5 mile run at the set pace of 8:27mi/m.  As my home town is basically on a hill, the choices are either start uphill or finish uphill.  I opted to go for negative splits and start the run with a descent into Tyldesley and then a climb back into Atherton through Leigh - at least my fresh legs could get a decent time.  The last mile was a real slog, but I was happy with the result.
Distance - 8.1 mile - Pace: 8:36/mi - Time: 1:10:08

July 11th - A nice little 3 mile jog was on the plan for the 11th, I struggled to keep to the jog pace as my little legs wanted to go faster, but I did what I could and finished nice and slow.  Looking forward to the longest run since the Blackpool Half tomorrow.
Distance - 3.2 mile - Pace: 10:20/mi - Time: 33:20

July 12th - An early start for the long run and I noticed more cyclist out that usual through Leigh, it was the morning of the Manchester to Blackpool Cycle.  I carried on through Lowton to meet Iain (currently under a challenge to complete a 10k obstacle course run without any running training under his belt).  A circuit around Pennington flash and then back to the cyclist for the return journey.  Felt strong on the 11 mile run and could have carried on going.
Distance - 11.3 mile - Pace: 8:59/mi - Time: 1:42:20

July 14th - I moved the run days forward this week to coincide with spectating at the IronMan this weekend, so went out for my 5.5 comfortable run but kept it local.  Doing "loops around the block" it was full of good descents and interesting climbs.  GPS went a little doolally at one point of the run.
Distance - 5.5 mile - Pace: 8:38/mi - Time: 47:30

July 18th - Following the same route as the week before (July 8th), I tried to maintain the same pace throughout instead of going for negative splits.  Very long roads, but felt much stronger this time.  Very happy with pacing
Distance - 8.5 mile - Pace: 8:40/mi - Time: 1:14:04

July 21st - Enjoying my 5.5 mile build up route, I set off on the mountainous climb up New Brook Road.  Hitting milestones and reducing by 10 seconds every mile, I noticed that my 10k record was in reach.  So on my return journey I decided to push on and complete a 10k.  I got new records for the 10k and the 5k with tonight's jaunt.  Very happy and feeling strong
Distance - 6.2 mile - Pace: 8:17/mi - Time: 51:40


July 24th - Fartleks! I thought I would add a little something different to the training plan, and remembered the old Fartleks.  1 minute of 100% sprint and then 1:30 walk time to recover.  The first few miles I felt great and the sprints were really strong, but I noticed a massive difference to how much I had left in the tank on the last mile.  Fartleks are great for stamina but a nightmare whilst you are doing them!
Distance - 4 mile - Pace: 10:23/mi - Time: 41:35

July 26th - Another 11 mile run round Leigh, Pennington Flash and back home.  Iain joined me again for a 5 mile section of the run, and to be honest I really needed him at this point.  I think a few late night playing Batman on the xbox may have had an affect on my stamina!  I was back on pace after parting from Iain though and finished strong. 
Distance - 11 mile - Pace: 9:05/mi - Time: 1:40:42

July 28th - Reversing my 8.5 mile route from the other week hoping to keep a steady 8:27/mi pace.  As I turned onto Holden Road (The Longest Road Ever), I saw a fellow runner just ahead.  Running at steady pace, I struggled to catch him for a while, but then joined him for a good 3 mile chat.  The final hill in Astley was the killing blow which took me a while to recovery from.  Happy to hit target though
Distance - 8 mile - Pace: 8:21/mi - Time: 1:06:49

Total Distance - 79.4 mile (total planned - 81)
Total Time - 11:49:18
Average Pace - 8:55/mi