How to grade your run (Week 31 - 0 training weeks left)

Well it's the last week and I can't believe at this time next Saturday it will be all over (one way or another).  If I'm not ready now it's tough luck as it’s too late to do any more training.

Julie and Watson over looking Brodick Bay

I have learned so much about my running and training in the last few weeks that I would do it very differently next time (oh.. that sounds like there may be a next time) but that is not to say I did anything wrong, just that I have learned and can adapt my plans better.

One thing I have noticed is the fixation with time and distance, particularly in articles which often quote sub 5 or 7 minute kilometres (even miles in some cases) and I initially struggled with this.  Overall my average time per km has increased but that doesn’t mean I have got slower.  The terrain I am running on is tougher and steeper, so it’s bound to be slower than a flat pavement. There is no comparison between gravel, scree, forest path or even sand, so I came up with my own unique way of grading a run.

A nice fast track

It’s quite simple with a possible score of 110%!            

Getting out of the door to run 50%        

Doing the distance or 'time on feet' planned 10%        

Running at the pace planned (easy, steady, tempo) 10%          

Remembering to smile at least once during the run (and enjoy it)10%           

Doing a sprint or hill at the end 5%           

Warming up 5%     

Cooling down 10% 

Bonus points:-Score 10% for any of the following:-

Particularly bad weather, blowing a gale, freezing, too hot.

Trying a new route

Putting in extra effort or doing a race.

A very hot day

And a reality check for anyone expecting me to come anywhere but last.  I am hoping to do the race in 3 hours (2 hrs up and 1 hr down) but I think 3hrs 15 minutes may be more realistic.  However it will depend on how I feel on the day and the weather conditions.  I hope to get up and down safely and just to finish.

Weeks activity 8^th – 15^th May:

Sunday – Rest day

Monday – Rest day
Tuesday – Trail run 5.38k / 155m height gain (very hot)
Wednesday – Rest day
Thursday – Rest day
Friday – Trail run 5.12k / 38m height gain
Saturday – Rest day

 (Goatfell Race 15.5km / 870m)