Running Longer

30 July – 5 August 2018

Week 8 of my training block for the Clacton Half Marathon based on Jack Daniels’ Running Formula.

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Easy Miles – Monday, Wednesday, Thursday and Sunday

Slower than 6:55 per mile pace

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A post shared by David A. Church (@groundedrunner)

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A post shared by David A. Church (@groundedrunner)

Fast Intervals – Friday

5:25-5:30 per mile pace

Still pleasantly surprised about my #interval workout last night in cooler conditions. 2x 1 mile under 5:30 per mile pace with 3 minute walking recoveries. https://t.co/MGtv8Vl0cE #Run pic.twitter.com/7yPKMHHCEF

— David A. Church (@GroundedRunner) August 4, 2018

Rest Days – Tuesday and Saturday

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A post shared by David A. Church (@groundedrunner)

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After a relatively slow start to the week, I made sure I focused on running longer and further. I enjoyed two rest days, lead four coaching sessions and complimented my training with recreational cycling of over 4 miles and walking (accumulating over 16,000 steps each day).

Great coaching session tonight with @BITBloodstream tonight. Supported her to run 3x 1/4 mile faster than 5k pace with 2:30 walking recoveries. Worked on foot placement too. #Running #Coaching pic.twitter.com/OIUm6bhuzz

— David A. Church (@GroundedRunner) August 5, 2018

Another positive aspect of my training week was that I was able to run comfortably faster than my half marathon pace Friday evening.

I accumulated almost 30 miles (over 3.5 hours) in five days, recovering quickly. This has made me feel stronger and better prepared for my upcoming race.