Some of you are going to extremes to get out of these long runs!  Just a word on how I operate – once you’re in my radar, you can’t escape.  It takes a heck of lot more than throwing out a back for me to let you off the hook!!!  But good try Mary!   (just kidding!)

Last week’s run was a good one.  We did it and we did it well.  Ladies, I know last week was hard for most of you – we are getting up to some serious mileage.  Long distances are hard, but you should feel a step-change in your running in the next week or two.  This week will be a repeat of last week in terms of distance/time but the route is going to be fabulous and I think you will find it easier than last week’s run.  If I’m right, I’ll explain why this is true after our run.  If I’m wrong, let’s just pretend I never said that!

On Thursday, we’ll head down to Borough Market and finish at the Starbucks down there (which is quite large and has a lot of seating).  The market is much smaller on Thursday and doesn’t open until 11:00, but some of the vendors will be setting up stalls by the time we finish coffee.

As these runs get longer you may consider eating a bit more breakfast than you normally do, you will definitely need to carry water with you, and I encourage you to eat something at the finish of the run (within 30 minutes of running if possible). I’ve given you the guidelines in terms of carbs/protein/fat so aim for that mix, but at a minimum – eat something!  We have this week’s run at 70 minutes, next week is 80 minutes then the following week is 90 minutes.  On that 90 minute run (2 February), I’ll carry a backpack full of gels and we’ll try those for the first time.  Yum!  Yum!

Let me know if you have any questions/concerns.  I’m happy to help!

xo,

Paula