22 pretty hard in Addis

22M crescendo long run – 1st 12M 7.15min/M; last 10M 6.05min/M at 2300m

I’ve been anxious to get in some >20 mile runs during my trip, having hit a couple of 18 milers fairly hard but not found the opportunity to go longer. It’s the disadvantage of not being totally in control of your training.

Today, I ran under my own direction around a gravel road route near the apartment that I had identified as fit for my purposes – easy to navigate, safe and fairly easy under foot.

It was just what the doctor ordered. It brings a good end to what must be my hardest week of training ever. Looking back, this week has included four really hard days (today, my epic hill rep session, the long reps at the track and yesterday’s hill reps) plus two fairly hard days (Monday’s sprints and Wednesday’s Bekoji-style ‘steady’ running).

I didn’t want to run this one full throttle given the hard week I’ve had – I’ll save that for next week when I’ll repeat the session.

Mike and I headed out fairly steadily, running the first 12 miles at 7.15min/M pace (equivalent to 6.40ish accounting for altitude and the rough terrain I should think). I sped up so that I was pushing the whole of the last 10 miles, which came out just over 6.00 pace (i.e. perhaps 5.25-5.30 equivalent) and included an uphill segment over the whole of the last 3 miles.

A good day at the office. So we had some St George beer as a reward.