This week was all about mental strength as much as it was about physical endurance. It was my longest run yet—30K—and the day started with me battling those familiar doubts: Why am I putting myself through this? I even told myself at the beginning of the week to skip the Highgate Hills and take an easier route. But then I had a “Goggins moment”—a reference to David Goggins’ no-excuses mentality—and I decided to just do it anyway. I was going to face the hills head-on, but I knew I had to be smart about it.

The 30K Long Run Experience
I made it through the first 15K feeling really good. The gels were working, I took one at 11K, another at 18K, and a final one at 25K. By the time I reached Regent’s Park, I had this amazing feeling—it was the halfway point, and every step back meant I was closer to the finish line. Reaching Regent’s Park itself felt like a mini victory. I’d envisioned that moment for weeks, and to finally be there made all the hills and self-doubt worth it.

For the hills, I decided to walk the steeper inclines. It wasn’t about pushing for speed but about making sure I had enough energy to finish strong. Walking up the hills was the best strategy. Every step forward was progress, and I reminded myself that the marathon hills wouldn’t be as intense. If I could conquer these hills and the mental battle they brought with them, I could handle anything the marathon would throw my way.

Pacing was tricky towards the end. My legs started to feel heavy in the last 3K—every slight incline felt like a huge mountain. Even though my legs were fatigued, my energy levels were good. But despite the energy, my legs just couldn’t maintain the pace, and that’s when the mental side kicked in again. The goal wasn’t speed—it was finishing.

Analysis from the Run
Looking at the run data, I’m pleased to see consistency throughout the early stages. I maintained around a 6:39 min/km pace for most of the run, which was slower than the previous long runs, but it was intentional. I took it easy on the uphills, and the data confirms that. While the pace dipped in the final kilometers, especially on the hills, my heart rate remained in a manageable zone for the majority of the run, averaging around 121 bpm.

The inclines caused some spikes in heart rate, but what stands out to me is how quickly I recovered once the incline was behind me. It shows that even though the hills took their toll, I managed to control the effort, which kept me going. My cadence was consistent, averaging 166 spm, which might be slightly slower than ideal, but given the fatigue, I’m satisfied with how steady it was.

The elevation gain this time was 265 meters, so it’s no surprise the smaller hills near the end felt like mountains. But the fact that I could keep my effort level steady means I’m pacing myself well for marathon training.

Mental Hurdles and Physical Strain
This run was as much a mental victory as a physical one. After having doubts about even attempting the hills, I reminded myself of my bigger goal—finishing the marathon. By the time I reached the outer ring road of Regent’s Park, it felt like I’d conquered a significant hurdle, both physically and mentally. Every step I took from there was one step closer to the finish, and that gave me a burst of energy.

This was the longest run I’ve ever done. Even though my legs felt like lead towards the end, I’m proud of how I pushed through. After the run, I made it to a neighbor’s party—though I hobbled the 20 meters from the house. Sitting down and getting up was painful, but it’s part of the process. My knee was swollen, and I spent the evening icing it. The soreness the next day was still there, but I knew I was getting stronger.

Weekly Stats

• Total distance: 47.09 km
• Total time: 5:08:58 hours
• Elevation gain: 342 meters

Jen’s Feedback
Jen reminded me that I should be proud of what I’m achieving, especially as these weeks get tougher. She reassured me that slowing down on the hills is perfectly fine as long as the effort level stays consistent, which I’d managed to do. She also praised how well I’ve been recovering between sessions, noting that my ability to bounce back quickly is a sign of real progress. We’re now looking at the final long run next week before shifting focus to marathon day strategy.