Add run notes for week 18 2025

Author: Sparrow0hawk

content/blog/2025-05-04-runnotes.md

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+Title: 28th April-4th May Run notes
+Tags: running
+
+## Monday
+
+Still tired from Sundays slog so skip a run and walk instead. I enjoy a midday stroll amongst the bluebells in 
+New Forest Wood, sunshine abounds.
+
+## Tuesday
+
+An unexpected day not at work and an unexpected late afternoon run. I feel recovered and more inclined to run today
+and manage to get out at the hottest point of the day (feels like 21°C). I just soak it all up as I take it super easy
+to Sissons wood. It's a really glorious moment to be out and taking it slows lets me take it all in.
+
+## Wednesday
+
+Another hot day is due, but it's a hill repeats day, so I run in the morning whilst it's cool. The session is 8 reps of 
+2 minutes uphill which I flunked on the previous attempt. Today I intend to apply all I've learned with the 3-minute repeats
+to try and crack this session. I take the first two dialled back to get the feel of two minutes, what feels on the easy side,
+and from there I've got a base to crank it up for my remaining reps. I'm able to keep it consistent until rep 5 where I'm a little
+slow but have enough for a strong final rep. This feels like a much better session than previous attempts and I think 
+I probably could have given a bit more across the whole session. 
+
+## Friday
+
+More lunchtime sunshine and a steady session out following the Leeds Country Way to Swithen's Farm and back. Clouds of 
+flies are everywhere and I'm swatting my way along sections of trail. I'm careful not to trip over brambles this 
+time and make it comfortably up the hill to the farm. On the return leg I feel I've got plenty left in the tank and do
+some strides to see what pace I've got in the next gear. These feel good although my heart rate is sticking higher and 
+in the end the session looks harder than it felt.
+
+## Sunday
+
+After a hot week there's a cold wind blowing in time for my long run. I'm starting to taper for Eryri 25K in two weeks
+and today's long run is scheduled for 2 hours but I'm tempted to chase the kilometres especially if I'm close to a round number.
+I wind my way along the Leeds Country way out from Thorpe Manor farm towards West Ardsley. It's easy going along this 
+undulating stretch that largely feels like you're heading downhill. The brambles and nettles are bursting out along the 
+more overgrown sections and I awkwardly hop about trying to avoid scratches and stings. I make it to Old Hey Beck Lane
+before I turn around and find more dog walkers about this morning than usual. I continue to avoid scratches, stings and
+dog bites (aided by considerate owners) and retrace my steps home.
+I realise mid-run that I've missed the opportunity to test some nutrition variations, in particular not using bars and
+focussing on chews (which are easier to consume). I do test out the OTE Supercarbs Orange flavour which I really like 
+and given that my energy levels remained high throughout I'm happy to get some more. One chance left for any final tweaks 
+to nutrition next week, but I largely think my race plans are mostly sorted.