Another 20+

The snow has been with us all week - no sign of any thaw in sight, and few light dusting have kept it topped up.

Nevertheless, I've had the chance to run 4 days from 5 last week - ranging from a easy recovery 4m on the Monday, through to some tough uphill efforts in Gotts Park with Richard.

Saturday was a rest day in preparation for today's long run. I hadn't originally planned a long one for this weekend - it breaks my "every-fortnight" rule. But the Yorkshire XC was cancelled yesterday, and with all my childrens' activities similarly postponed, it presented me with the rare chance for a training run at a scociable hour.

So setting off from the Old Bridge at 10am alongside myself, was "Andy from Embsay", Simon Anderson and fellow Harrier, Sally M.

This proved to be a very well matched group - all aiming for around 3hrs at either London or Blackpool.

Although the conditions underfoot were far from perfect, it was certainly runnable, and our planned 7.45 pace was more like 7.30. We went out to the A59, and then turned and went back towards Otley, before returning again. We needed to do an extra mile so we again headed off down the Nesfield Road before turning again past the Golf Club.

It was another easy run in terms of cardiovascular performance - my HR at around 75-80% throughout. But my legs did really ache towards the end - there were more undulating sections than on my Arthington route, and I could certainly feel them.

I decided to stop at the Old Bridge to say goodbyes, and then faced the half-mile walk/stagger home!

I thought I would go for the ice-bath treatment to see if this reduced the soreness. The photo above (if you haven't already guessed) are my legs being lowered into a cold bath topped up with a large bucketful of snow from the garden. It made my legs feel great, but my feet just couldn't take it and I couldn't stay in for long. There must be some clever technique for doing this?

Garmin details here