End of week reflections on my running and general health, but mainly my running.

Last week I planned:

  • Monday: Try a run and see if I can go as far as 6km. 
  • If that goes OK, for the rest of the week chip away at another 30km (5 x 6km, lazily), try and maintain an overall slow-steady load of 6min/km for 80% of the time.
  • Get a bike session in.
  • Go for 5 x 3km+ walks.
  • A climbing session would be a bonus.

How did it go?

  • I did runs on 5 days.
  • Monday: I tried to go as far as 6km. I managed 6.7km, which is the goal met. I had to avoid the park because of bank holiday visitors to the area.
  • Rest of the week I was trying to get “another 30km”. The other four runs totalled 29km, so not far off. A 35.9km week is good going, my best in nine weeks AKA just before I did my back in. Progress. And all done at a roughly steady load. Apart from a 10km run. I just got a little carried away, OK.
  • I didn’t get a bike session in, more because the outhouse is also full of DIY tools. I need to clear all that out this week.
  • Walking was a little behind. I didn’t record every walk, but I still reckon it was behind.
  • I was still doing OK warm ups, regular raises and stretches throughout the day. Good good.
  • No climbing, but that’ll change this coming week.

The Achilles is still giving me a little aggro but trying to manage it. Overall a good week of exercise.

This coming week is shaped by the challenge to do 100 miles (161 kilometres) in September to raise money for Cancer Research UK. 161km is *a lot* for a month. I’ve tried over the last few years to do 100km a month and even when I am fit I struggle to nick that. I’ve coming into September off 86km of running in August so I’ve some confidence. My right Achilles is still really stiff so this, as they say, is going to hurt.

Some basic maths to run 161km in September:

  • If I have 3 days off/resting in September I need to run on 27 days, at least 6 km on those days.
  • If I have 4 days off/resting in September I need to run on 26 days, at least 6.2 km on those days.
  • If I have 5 days off/resting in September I need to run on 25 days, at least 6.5 km on those days.
  • If I have 6 days off/resting in September I need to run on 24 days, at least 6.7 km on those days.

I’ve planned around having 5 days I won’t be running. I’ve got family coming over from abroad who need picking up from Heathrow and want to do things together. I’ve started a new job and probably need to go to London for a day. I am giving blood so that wipes another day out. I’ve got dogs to look after pretty much all month. Life, eh. Rest days are sensible too. 

Let’s see how this goes. Yes, there’s a spreadsheet to help work it out: https://docs.google.com/spreadsheets/d/1XWG5-3X9BQfA-RgMFQ-G4FGufUwFPN4aBRepDjeGIsU/edit?usp=sharing

So some goals for week commencing 2 September:

  • Run 45km
  • Clear the outhouse so I can use the bike next week :-)
  • Continue stretches
  • One weights session
  • One climbing session

If you want to support my daft attempt to do 100 miles in September, I and Cancer Research UK will be grateful for a little donation: https://fundraise.cancerresearchuk.org/page/simons-giving-page-21033

Run note — for week Monday 25 August to Sunday 1 September 2024