Week of Building Endurance

16-22 July 2018

Week 6 of my training block for the Clacton Half Marathon based on Jack Daniels’ Running Formula.

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Easy Miles – Monday, Tuesday, Wednesday and Friday

Slower than 7:15 per mile pace

Ran another 10k late this afternoon, this time in 50 minutes.
I discovered a wonderfully inspiring route through the local countryside that I didn't want to leave behind.
Enjoyed the cacao protein smoothie afterwards though – https://t.co/uTuyCQDaEb. #10k #TrailRun pic.twitter.com/56fyLdOvdE

— David A. Church (@GroundedRunner) July 16, 2018

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Ran more miles today (4.2 in total) to keep testing my body. Conditions were hot but breezy at times.
A summary of my training last week can be read at https://t.co/iJafMPBoIi. #Runner #Running pic.twitter.com/JSWfHRK3MG

— David A. Church (@GroundedRunner) July 17, 2018

Tempo Run – Saturday

Faster than 7:15 per mile pace

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Rest Days – Thursday and Sunday

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I stepped up the quantity of my running this week. Almost all my workouts were easy-paced, long runs. This took more time and energy, and therefore I didn’t feel it appropriate to run any miles at my intended half marathon race pace. 

My weekly goal was to run continuously for at least an hour, which I did on Friday. I also cycled over 10.5 miles across three days. Although simply recreational, the exercise supplements my training.

I also enjoyed coaching my first two-day running assessment on one of my runners.

Loved #coaching @BITBloodstream for the first time this morning in my local park.
Part 1 of various fitness and #running tests to support her short and long-term goals.
For more information about me please visit https://t.co/BcIFTHEjnW. pic.twitter.com/nqibR4rgCs

— David A. Church (@GroundedRunner) July 21, 2018

I accumulated over 29 miles with no signs of my recent injury, which built my confidence that my body is adapting well for ‘longer distances’.