The Marius plan was for 3 hours easy, he suggests run-walking it with an 80-20 ratio.
I decided to run all the way, the hills give my legs a break anyway from the constant pounding of the flat!
I've found that 2 1/2 hours had been more than enough on my last 2 long runs, so I decided on a different approach this time, my idea was to just run on feel and not look at the Garmin.
This worked very well and I was able to finish still feeling ok.
I started with the 1 mile stony Lane climb [500ft] then ran down past the quarry and on to hunters Hill [another 500ft], I then descended through the fields along the Harrock race route.
Next I came out on the road and followed the side lane out onto the famous Parbold Rd climb.
Just as I came out of the tree lined route onto the main Rd two cyclotourists overtook me, the challenge was to great to resist, at first on the lower easier slopes they pulled away but once round the corner by the church they started to falter as the grade dramatically increased!
I pushed hard now and bit by bit caught them up.
i came alongside and smiled and said hello before belting off again, at last the incline reduced as I got near the top, kicking hard to reach 10 mph [ 6 min per mile pace].
I held them off and reached the top as 'King of the Mountains', Yeah baby!!!
On to fairy Glen, i took my time descending, I was now on the Ashurst Beacon fell Race route.
Once reaching the bottom I clambered up some wooded steps which brought me out on lush green cow fields, across i went, rejoining the dirt track over the Leeds Liverpool canal.
I continued on along the tracks to the top of Ashurst Beacon [600ft] then came back down the narrow lane they start the race from.
I retraced my route back up Fairy glen to the top of Parbold, then followed the parbold race route to the top of Harrock Hill before returning back up Hunters Hill for a 2nd time!
I then returned down through the fields once more to Parbold.
I had to add a little loop at the end to make 3 hours, but I felt well rewarded having enjoyed the run and completed my assignment to the letter!
3702 ft of climbing in 3 hours
WALKS-RUNS ROUND PARBOLD CLICK HERE
32 mins alternating between 2 mins at 6.48 pace and 2 mins at 5.44 pace.
Session went well and I was able to power through the at times strong gusty wind.
5.07 miles in 32 mins, 6.22 pace average, plus smart strides and warm up and down = 50 mins
RUBBISH 5K NEXT RACE 21st July LINKWhy Ryan Hall 'LOVES' his Garmin!