Add run notes for week 25 2025

Author: Sparrow0hawk

content/blog/2025-06-22-runnotes.md

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+Title: 16th-22nd June Run notes
+Tags: running
+
+## Monday
+
+Everything is a bit tired after Sundays trip up to Ilkley moor so I promise myself the flattest and easiest of recovery 
+runs. I'd rather rotate my shoes for this just to give my feet a break and the extra cushioning of my road shoes but
+I still haven't located them after the move. I run the flattest, loveliest route along the river through Gallows Hill 
+nature reserve before a quick detour around Knotford Lagoon where fisherman are already out for the morning catch.
+
+## Thursday
+
+It's a recovery week so one less session and minimal focus on speed work. Today is a steady state session with speed
+work thrown in. I keep it flat and head along Bridle lane where I ran descending ladders last week, I'm going pretty quick
+so end up along the whole stretch, through the sheep field and onto Farnley Park road which is busier than I'd like. 
+The suns out and the morning is warm but all cylinders are firing well.
+
+## Friday
+
+A morning trek up to the Chevin for an easy run. I'm keen to get used to the short, sharp ascent up to the ridge and improve 
+my climbing legs. I keep it to a hike for much of the steps up Jacobs ladder, trying to just keep going and not
+let me heart rate rocket up. Once I reach the top I try to focus on getting back into a running cadence and having everything
+go back to feeling normal. I glide my way down to the Chevin forest park and follow the trails around in a loop, taking
+tracks I haven't been down yet and following old mountain biking trails. 
+
+## Sunday
+
+After some roasting days the temperatures have come down to be a little more manageable. I head off on a long one back along
+the six dales trail, aiming to get a bit further than last time. There's a strong breeze today so I'm not overheating as
+I start up towards Clifton, meeting two sheep along the footpath who can't quite work out how to get back into their field.
+We engage in a slow uphill chase before eventually I manage to convince them to let me pass. I follow the trail
+correctly this time and cross the right gates and drystone walls and join Dob Park road. Here I'm treated to a mighty descent,
+which I know will be a slog on the return, continuing until I meet the River Washburn which I follow for a long stretch before turning 
+around. I cross some tributaries running off the hills and splash my hands to feel the cool water, what a treat! 
+
+I hit the long climb up Dob Park road on the way back and manage to run the whole way which feels pretty good. I enjoy 
+the view back over to Otley and the Chevin as I come over towards Clifton and am freewheeling the descent all the 
+way down into town after passing through Wharfemeadows park. This feels like a great run and I still have plenty of beans.
+
+I mixed up my pack this week and used a Tailwind mix and a OTE hydration tab instead of my usual. Whilst the hydration
+tab took a little getting used to (it was effervescent) I found the Tailwind mix much easier to drink and not leave me with
+craving for water. I also managed to stick to my schedule of chews and bars which undoubtedly made a difference. I've still
+got half a bag of SuperCarbs left to get through so won't immediately ditch it for Tailwind but definitely some fine tuning
+required.