Week 5 Training . . . DONE !!!

Week 5, Session 2 - 2 x 12 Mins Kenyan Hills - (6.5 Miles)
              Session 3 - Recovery Run (5 Miles)
              Session 4 - Long Run (14.5 Miles)

After last weeks "Easy Week", the training program was certainly back into full swing this week.  Tuesday's early morning interval session that I discussed in my last post was tough going (purely because of the early start) and Thursday's Kenyan Hills session was one of the toughest workouts I can ever remember doing.  By the end of the first rep I was close to max HR and I think one more climb would've finished me off, but after the 3 minute recovery between the 2 reps I was ready to go again and paced the climbs much better - only 3 secs/mile slower, but I made sure I was running at an even tempo pace up the hills.

Somehow, I managed to time my 5 mile recovery run on Saturday really well, because all morning it was cold and windy while I was watching my son's play football and when we got home for lunch it was pouring down.  So I wasn't looking forward to going out for my run, but by the time I went out, the sun was shining and the wind had completely dropped.

When I got back from my run on Saturday and uploaded my Garmin data onto my PC, I noticed that the 2 pairs of running shoes that I'm currently rotating won't last me until the end of training.  So I quickly got online to hunt down another pair of the model I already have.  Luckily, because Mizuno have just released a newer version of my trainers, I was able to grab a bargain £45 cheaper than my other pairs.  At the same time I bought a gel belt to try out, because I think I'll need one for the marathon.  I usually only need to carry 3 gels for a half marathon and they just about squeeze into the pocket of my running shorts, and I'm going to need carry about 7 or 8 for the marathon (I think).

After a nice Sunday morning bike ride with my boys I went out for my long run this afternoon.  I ran 14.5 miles in 2 hours 2 minutes which I was very happy with.  It was slightly quicker than I should've run it, but with some nasty climbs and decents during the first 5 miles I found it difficult to maintain an even pace for the first half of the run.  I'm beginimg to get on top of my fueling strategy for the marathon and I can highly recommend the High 5 ISOGels that I've been trying out eversince being given one in my Cardiff 10K goody bag last year.  I used to use the Lucozade gels and put up with the thick gooey consistency that made them hard to swallow and they didn't taste that great either.  I now use the berry flavour ISOgels and they are fabulous because not only do they taste great, they are much more watery than normal gels and you don't need to wash them down with water . . . although I still have a swig of water afterwards to clear my mouth.

In order to fit the Half Marathon race that I've entered into (a week earlier than scheduled on my training plan) I have had to make quite a few alterations to the plan so that I can get the right workouts in before and after the race.  I thought it was going to be as easy as just swapping a couple of weeks around, but I have had to make changes to 4 weeks of the program.  I won't get back on track until Week 10, but I'm happy with the changes made and the overall mileage stays the same.

All in all, a good week of running.  The mileage has increased a bit going over 30 miles and 4 hours for the first time in the program.

Bring on next week . . . 5 sessions for the first time since Week 1 !!

Week 5 Summary - 33.25 miles : 4hrs 33 mins

Session 1 - 5 x 5 Mins Threshold Intervals - 7.25 Miles
Session 2 - 2 x 12 Mins Kenyan Hills - 6.5 Miles
Session 3 - Recovery Run - 5 Miles
Session 4 - Long Run - 14.5 Miles