The breaking news from this week is that it actually rained! Of course, Mother Nature decided it would be good timing for the skies to open on Sunday when I had 20 miles planned..! Prior to this, the heat has continued to be a challenge, and 5:30am morning alarms have remained a necessity. 

MONDAY: this evening was the last session of the current block of Strength and Conditioning for Runners sessions I have been attending. I have really enjoyed the past weeks, not only do I feel I have progressed my running technique, but I have also relished being part of another developing community of runners. This final week we completed some timed runs using uphill and downhill gradients, as well as timed laps to measure our progress against week one. We also finished with a fun team relay challenge, which really emphasised the camaraderie which has built between us all. 

TUESDAY: an early interval run of 7 miles with 6 x 1000m reps and 200m recovery periods. Even getting out just before 6am the temperature was already at 18 degrees. Needless to say it was tough at times, but I was determined to push as hard as possible. I could feel the effects of last night's Strength and Conditioning session in my legs, which had been completed at pretty much maximal effort, and by the end I really was hanging on in there! My splits were good though in the conditions; 7.46, 7.31, 7.26, 7.26, 7.28 and 7.32 min/mile respectively. Body Pump class in the evening.

WEDNESDAY: today started with an easy paced 10 miler - I would like to say I chose to keep the pace 'easy' but in reality my legs had absolutely no energy and I do not think I really had much option other than to plod round! I think the past few days had accumulated in my limbs, and I also do not think I had really fuelled enough.

THURSDAY: 7 miles with alternating paces; 1 mile easier, followed by 1 mile faster. I usually aim to keep about a minutes difference between the two paces on these type of runs, however this was a little more of a challenge given the warmth of the morning. I was not far from this target though and sometimes you just have to adapt and be realistic in the conditions. Body Pump in evening.

FRIDAY: Rest Day

SATURDAY: Friday was a little bit 'off plan' for me. Generously given the afternoon off work by our employer, I went out for some pizza with my colleagues, which then ended up leading to some 'quiet' drinks, which then ended up with me pulling out some of my questionable dance moves until the early hours. I had not planned this evening at all, but in the moment I felt like I wanted bit of an escape to be honest. With this in mind, I did not feel my sharpest for Lincoln parkrun today! Thankfully the temperature had cooled a lot, else I think I would have massively struggled, and I managed to respectively finish in 21:17. 

SUNDAY: waking up to rain lashing on my window and a swirling wind I will admit running 20 miles was not appealing. I was running on my own too, which meant I knew I would have to draw on some real mental strength to get the miles logged. I procrastinated for longer than I have done in past weeks, where I have been eager to get out before the heat built, and found myself staring out my kitchen window wishing it would clear up a bit and that I had my friend to run with. Wishing gets you nowhere though, so I headed out the door and ran. The first 10 miles were relatively ok; the wind battered me at times, but the rain was actually quite refreshing. From 10 miles onward though my legs got a bit twangy and tight in odd spots, which held me back a bit. After 15 miles I could then feel the energy draining from my legs. Hitting 16 miles I stopped, took on a gel and sent a message to my sister saying '4 miles to go - but my legs are gone'. Her reply of  'go, go, go' was what I needed - just 'go' Alice, no point thinking about it, just do it! Unfortunately as I turned to complete the final 4 mile stretch I was hit with a massive headwind which would persist until I arrived home. My pace and legs suffered in this, but I kept 'going'. Even when a huge fallen tree blocked my path (see image), there was no way I was turning back, and instead I completed a slightly precarious assault of its fallen branches. I hit 20 miles - the run was a mental and physical challenge at times, but that sense of knowing you did it never gets tiring. ​

'You are so brown Alice - have you been on holiday?' - was the question I was asked this week. 'Its running!' I replied. Summer marathon training is certainly leaving me with golden limbs and dubious tan lines. So, the warm weather continues, and I think it has now been a month since the last time I contemplated an evening run. The good news is that this week I have felt far less shattered; the bad news is that  certain non running aspects of life have left me feeling frustrated and at a bit of a loss at times - but I have channelled this energy into my running. Running is usually my answer to most things..!

MONDAY: Strength and Conditioning for Runners session, followed by a Body Pump class

TUESDAY: early morning intervals - although this run felt less like an interval run, with fewer, longer reps, and lengthier recovery periods. I ran 7 miles with 4 x 1 mile intervals and 400m recovery periods. I aimed for my mile reps to be as close to the lower end of the 7 min/mile pace bracket as possible, and was pleased with 7.38, 7.22, 7.17 and 7.21 min/mile splits - I always seem to take one rep to warm up in the mornings even when it is hot! 

WEDNESDAY: this morning felt like a conventional British summer, it was still warm, but no where near the intensity of late. I had 7 easy miles to run, and in much kinder conditions I found that running actually felt a lot easier than past weeks (not sure why I was surprised by this!) My pace suggested I found things more comfortable too, with an 8.08 min/mile average compared to past weeks when I have been more towards 8.30 min/mile for easy runs. 

THURSDAY: another early, easy paced run. The weather was still on the kinder side of hot, but I reined in my pace a little this time to give my legs some gentle miles, completing 10 miles with an 8.22 min/mile average. Body Pump class in the evening. 

FRIDAY: Rest Day

SATURDAY: after a week with no parkrun I was very happy to be heading back to my home Lincoln event this morning. I always call it 'my happy place', and standing chatting to friends in the sun (which was already burning my skin!) I am always reminded why. It was hot, but as I ran I felt the best I had at Lincoln parkrun in a good few weeks. I seemed so much more in control, and it actually took a while for this fact to fully dawn on me. It was as I entered the third and final lap that the thought really struck me - my legs feel strong still! So I pushed on this last lap, where in past weeks I have struggled around the final loop, and I finished in 21:07, my best Lincoln time for a while. A male runner crossed the line just behind me and thanked me for pacing him to a new PB - I had no idea I actually was acting as a pacer, but I was pleased to help someone and little things like this make me love the Lincoln parkrun community even more.

SUNDAY: today I was running solo again for my long run, which is not my favourite thing to do, but across the past few weeks I have had to get more accustomed to it. My plan was for 16 miles with the first half slower and the second half quicker. Usually I tend to ignore this on a long run and just get my miles logged at a consistent pace, however today as I was running on my own I thought I would attempt something. I did not have the confidence to try running half the distance quicker, but I thought I would assess my body towards the end and see if I could manage at least a fast finish. I felt strong throughout the run; there was no fade or struggle trying to force its way into my body, and as my route turned to head for home I decided to give the final 4 miles a push and see what was really left. My tank was definitely not empty, and my final 3 miles in particular were most pleasing with 8.20, 8.15 and 8.16 min/mile pace splits. This run gave me a real confidence boost; long runs have been a struggle of late in the heat and despite working hard, I was not really sure where my training was at - today helped push out some doubts. ​

Two things have been the feature of this week - heat (still) and tiredness. The warm weather rages on, although thankfully there have been a couple of slightly less intense days this week. My overall tiredness has been prominent though; some days I have literally felt like a zombie whilst walking to work in the mornings! I think my tiredness is an accumulation of many things; my general increase in marathon training, having to work harder running in the heat, my early alarms to try beat the heat, and the fact outside of running my job has also been very busy of late - which all just builds eventually! 

MONDAY: Strength and Conditioning for Runners session, followed by a Body Pump class.

TUESDAY: 5.5 miles of early intervals on a slightly cooler but muggy morning. I felt I ran better in terms of my form and pacing and had the same sets to complete - 16 x 200m with 200m recoveries - as last week. Although I felt my running had improved on last week, my paces were on average slightly slower for most of the intervals, which did surprise me a bit. However, I was satisfied with the fact it felt a lot better at least!

WEDNESDAY: an easy paced 10 miles, averaging 8:29 min/mile pace. I ran very early today, and it was comfortably cooler - this does help make the early alarms feel worthwhile! 

THURSDAY: I was really tired today, and found myself splashing cold water on my eyes to attempt to try wake myself up before I headed out the door for more early miles. I had the same tempo run as last week to complete; 7 miles with the middle 5 miles at half marathon pace. At first I was slow to get going, unsurprising really considering I did not really feel awake! Eventually I got into my rhythm though and logged pleasing splits of 8.52, 7.55, 7.36, 7.31, 7.39, 7.31, 8.05 min/mile respectively. Body Pump class in the evening.

​FRIDAY: Rest Day

And so the warm weather continues..! The heat is certainly adding an extra challenge to marathon training at the moment...

MONDAY: Strength and Conditioning for Runners session - I was quite pleased that post Lincoln 10k on Sunday my legs did not feel too bad.

TUESDAY: the start of three consecutive mornings which begun with a 5:50am alarm in order to get out running before the heat hit - and still make it to work on time! Today was intervals; 5.5 miles with 16 x 200m reps and 200m recoveries. It was a muggy, warm morning but with shorter, sharper reps I hoped to still be able to run the intervals at around 7 min/mile pace or slightly below. The best way to describe the run is sweaty; on the recovery periods I simply poured! However I did manage the majority of the reps at 6:53 min/mile pace, which was very pleasing. 

WEDNESDAY: an early 10 miler keeping at a comfortable pace, averaging 8.24 min/mile.

THURSDAY: I really had to force myself out of bed this morning when my pre 6am alarm woke me for the third time in as many days, but with 29 degree temperature forecast for the evening I knew I had to get out running. Luckily the run was a tempo run, which I tend to enjoy, so this helped me drag myself out the door. I ran 7 miles with the middle 5 miles aiming for half marathon pace. It was really warm already and I had one small break at about the half way point in some shade simply just to try cool down a little! Despite it being tough, my splits were good; 8.28, 7.49, 7.39, 7.32, 7.32, 7.25 and 8.07 min/mile respectively. Body Pump in the evening. 

​FRIDAY: Rest Day - and no early alarm!

​SATURDAY: Lincoln parkrun today was just ridiculously hot. Stood chatting to friends around the bandstand before the run started I think I was already sweating, it was that warm. Needless to say running was tough, I felt sluggish in the heat, especially as I tried to push as hard as possible in the conditions. My time was definitely not my quickest at 21:47, but it was the best I could safely do, and did see me finish as First Female.

On 18th March 2018 I tentatively drew back my curtains and proceeded to sulk like a child as I saw that the ‘Beast from the East’ had covered my hometown Lincoln in a blanket of overnight snow. I hate snow anyway, but this day was meant to be the Lincoln 10k road race, one of my favourite days and events of the year. Needless to say, there was no Lincoln 10k, with the event cancelled – or so I thought…
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Fast forward nearly four months to July 1st 2018 and the Lincoln 10k was very much happening, for which credit must go to Run For All and the City of Lincoln Council for finding a new date for the event to take place. Whilst snow played havoc in March, race day take two could not have been more different if it tried. Landing in the middle of a UK heatwave (or have we just forgotten what summer is really like!?) it was very, very hot; a harsh 25/26 degree heat. Since the London Marathon in April, every race I have taken part in this year has been hot, but this was probably the closest it has come to those brutal marathon day conditions. As I walked to that start all I kept telling myself was if I could run 26.2 miles in that heat, I could do this.

The Lincoln 10k is special to me; not only is it my hometown event, but its where my running adventures really started. A very nervous 21-year-old version of me had stood at the same start line in 2013 and completed my first ever running race wearing battered gym trainers, old Primark socks, an analogue wrist watch and with the uncertainty of whether I could actually make it around a 10k route. Things have changed a little now! Since 2013 I have completed every Lincoln 10k and shared the day with some very special people in my life, which is why it felt lovely to have my sister and her boyfriend join me for the 2018 race.

As we arrived at the start line it was strange to see the starting pens completely empty – no one wanted to be stood in the direct sun for any longer than needed! We found a spot in some shade and waited until the last possible moment to take our spot on the start line. As we did I was soon greeted by many familiar faces from the Lincoln running community, parkrun friends and people I simply regularly spot whilst out training around the streets of Lincoln; we wished each other luck and joked about the very obvious heat. My strategy for the 10k was simply to run as I felt; the weather was clearly going to play a factor, so I decided to adapt as I ran, I would know if I needed to slow and if things felt overly tough, and with a much more experienced runner head now, this is an approach I felt I could take.

As the ‘go’ signal was given I raced off the line, probably getting a little caught up in the excitement of the day. A large section of the first mile is set on a gradual decline, which is also tree lined and thus provided welcome shade. My first split was therefore very quick. This rather ‘too good to be true’ first mile also meant that as the course turned onto the next road, set on long, gradual incline and in full glaring sun, things instantly felt a lot harsher. I tried not to let this panic me, and just focused on maintaining my place amid the runners I found myself running alongside.

Without stating the very obvious; it was just so hot, and as the first water station appeared I found myself vigorously pouring water over my head and body in scenes reminiscent of the London Marathon. Again, I thought back to this race – I did that, I could do this. Keeping calm and in control was crucial for me, and whereas in my last 10k at Woodhall Spa I felt after two miles I could run no more, today passing two miles I felt much more assured. I was working very hard still, and on a section of road which I wouldn’t usually think of as having many changes in gradient, I felt every slight change in incline as it demanded more from my already strained body. This was a theme for the race really; whilst the Lincoln 10k is generally regarded as a flat race, the heat made each climb feel like a mountain - long drawn out mountains basking in the sun's direct heat!

My knowledge of the 10k course and the fact I run these roads so often definitely helped me in the final stages of the race; I knew which sections were left, and I focused on the roads I had to tick off rather than my mileage or pace. As the course looped back past the start line again and onto the last section, people I knew in the crowds started to pick me out and cheer my name, I smiled back or gave a slight nod of acknowledgement, although I am sure with my sister running (who is actually my twin!) we caused a few people to think they were seeing double!

The support of Lincoln friends certainly boosted me on the final mile, which is another long, gradual climb which usually feels a bit of a challenge, but today felt like it simply went on for ever. I needed and was grateful of every enthusiast cheer. I started a little battle with a fellow female runner at this point too, each of us seemingly taking a turn to step up the pace before dropping back and letting the other try kick for the finish. As we turned the final corner with the finish arch in sight we raced each other to the line and crossed at almost the exact same moment. My actual finish time was 44:29, not a PB but only 30 seconds away from my current record and just 11 seconds slower than last year’s race, which was held in the usual spring weather. I was happy, absolutely drained from the heat, but very pleased with my performance in the testing conditions. After I had composed myself I found the lady I had raced with and congratulated her on a great final mile; she seemed pleased I had spoken to her and proceeded to pull me into an impromptu ‘selfie’  - a touching surprise.

As I wearily walked around the edge of the beautiful Lincoln Cathedral toward the post-race village set in Lincoln Castle's grounds (a finish setting which I think I take for granted being a Lincoln local) lots of people I knew began to spot and talk to me – which is one of the things I love about Lincoln 10k day, it brings so many people together whilst doing something so positive too. In the Castle grounds I continued to meet and chat to more friends who had completed the 10k, which led to my sister and her boyfriend joking I was a Lincoln celebrity due to all the people I knew! I am not, but the day reinforced to me just how much Lincoln is my home now, and what a big part running has played in making it feel that way.
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So another Lincoln 10k medal has been earned, and it certainly felt hard earned this year! I think I ran the race well, although my first mile was quick, my other splits were much more consistent and seem to show I settled into a manageable pace which I could maintain in heat. I enjoyed being able to share the experience with my sister and her boyfriend, hear their thoughts on the race and recount experiences over a well earned post-race BBQ basking in the now welcomed sun in my back garden. Lincoln 10k day will always be special to me – and this year was no different. ​

This week has been a bit of an 'off plan' week - as off plan as I get anyway! I looked at what I had planned in my day to day life and what was on my running plan and the two did not really combine that well! Rather than get stressed or try and squeeze in lots of miles I just settled with doing what I could, and sitting here writing this blog I feel completely fine about this - which is a positive for me!

MONDAY: the start of a very hot week in the UK heatwave. After Round Sheffield Run on Sunday my legs were not feeling great; getting out of bed Monday morning was like I had completed a marathon, with my hips in particular bearing the brunt of the soreness. I felt a bit better by the evening and managed my Strength and Conditioning session and a Body Pump class.

TUESDAY: an easy paced 8 miles before going away with work on a conference. It was warm even at 6.30am, and despite keeping my pace in check I was a sweaty mess at the end. It felt good to get some miles in though, and a slower pace stressed my still sore legs a little less.

WEDNESDAY: after very minimal sleep following a late night at my conference I was faced with squeezing in a quick, early run in a place which is virtually in the middle of nowhere! Running with my phone in hand to try help navigate, I ran a faster out and back 5k to simply not get lost and save time; it certainly helped wake me up a little!

THURSDAY: back home and continuing with more early morning miles; 6 miles in the shape of a tempo run - my favourite. It was marginally cooler first thing and this helped with my pace, logging on target splits of 8:36, 7.27, 7.31, 7.27, 7.32, 8.01 min/mile respectively. Body Pump class in the evening.