Warm Weather Training

Sorry no blog for the last 2 weeks, i have just returned from a bout of warm weather training in Portugal, and to be honest i didn't want to come back!

This was the first time i had experienced the whole warm weather thing, I found if you treat is as training camp rather than a jolly it is the perfect excuse to get some solid training in while getting some much needed Vitamin D (which actually helps with carido endurance, there have been studies, if you don't believe me google it!).

Anyway it all came about after i put out a cry for help on a forum website, eightlane.com, after failing to arrange something within my own group. i was directed to contact Martin Williams, a marathon runner from Tipton, who informed me there was space for one in the apartment he and two others had booked. I took up the offer and a few weeks later i was on the plan to Faro, which is located at almost the southernly point of Portugal. We were staying in the resort of Villamoura, a town more known for it golf than athletics. The crew i was rooming with was Martin 'Quiet man' Williams, Phil 'Primarni' Nicholls and Jason 'Cheetos and Beer' Ward. Jason i knew of through the Altrincham club, i had met Phil before at a few training days but i had never met Martin before. However within hours of getting there i had already settled in and was feeling part of the 'family'. Within the hotel there were also plenty of other athletes from the Trafford club, Liverpool and Loughborough University all of which we mingled with at one point or another.

Our apartment was perfectly placed being 2 miles from the track and just over 3.5 miles from a purpose built cross country course (i think it was a world cross course, can't tell you when) with trails and perfectly maintained roads surrounding the complex.

Although a little boring all i did for the trip was run and relax, but this was just what was i wanted. Due to this i put in probably the most miles i have done in a 7 day period (Approx 92 miles from Saturday to Friday), this is something i wouldn't have been able to do trying to do activities during the day!

Anyway in conclusion, i had a great time, made some great new friends and put in an excellent week of training for me! I will be doing it again next year, but will probably go for a little longer.

I will now try and put together the last 2 weeks of training as concisely as possible!

March 28th: 10:30 Wilmslow half Marathon (1hr 32 mins, 14.4 (including warm up and warm down) approx. 7min/mil) Now although i ran the race i was not competitive, a colleague from work was running and was hoping to break 1 hr 30 mins and i offered to help him pace it correctly. We were on for the time until the last 4 miles where we turned back and there was a gradual rise to the finish which caused him to fade. I found it a fun race although i don't have the half marathon or full marathon bug just yet!

March 29th: 8:03 (21.22 min 3.01 miles, 7:05 min/mil) Steady morning run, no ill effects from the day before luckily!

19:00 (WU 12.39 min 1.73 mi, 4*800 (2:13, 2:10, 2:11, 2:09) 2 min rec WD 13:35 min 1.73 mi) First session back on the track on a monday night, felt good, weather was a bit damp but felt strong and gradually sped up.

March 30th 8:10 (20.29 min 2.90 miles, 7:04 min/mil) felt tired this morning thus the shorter than normal run. Probably the result of the previous 3 days effort

18:26 (34.56 min 5.54 miles, 6:20 min/mil) felt a lot better than the morning and was able to pick it up a bit.

March 31st 8:07 (21:20 min 3.00 miles, 7:07 min/mil) steady run where i stacked it in front of a dog walker when i slipped on some mud, highly embarrassing!

19:04 (WU 12:49 min 1.73 miles, 5 Mile Tempo 25:31, WD 11:23 1.50 mil) Was supposed to be doing a 30 min tempo at a slower pace than the last time, however due to the speed we were running i decided to cut back to 5 miles. ended up running 25:31 4 seconds quicker than the last one!

April 1st 7:59 (20:32 min 2.82 miles, 7:16 min/mil) very tired this morning, so just got through it.

18:23 (37.42 min 5.93 miles, 6:21 min/mil) felt a lot better in the evening again, holiday probably had something to do with it, but happy with the pace and how i felt.

April 2nd 16:32 (52.32 min 7.77 miles, 6:45 min/mil) first run with the lads in Villamoura, ran to the cross course and back along the cliffs next to the sea, very pleasant first run!

April 3rd 10:37 (WU 26.22 min 3.45 miles, 5*5min (1.01mi, 0.99mi, 0.99mi, 0.97mi, 0.97mi) 90 sec rec WD 25:18 3:54 mi) Ran to the Cross course and did session with Martin and Jason, felt good and pushed on from the second rep although was working hard for the last 2 reps. The course although firm had sand traps on corners which made it hard work.

Week total: 71:51 miles

April 4th: 9:00 (Approx 1hr 33 min 14.00 miles) Mid run i deleted my time and distance so not sure of complete details. Quick for me started off at about 7 min/mi but towards the end we were getting down to 5:50's with Jason pushing on!

April 5th: 10:44 (WU 16.41 min 2.11 miles, 5*800 (2:09, 2:11, 2:10, 2:11, 2:09) 90 sec rec WD 16:32 min 2.11 mi) Session with the Trafford lads at the track, was pushing on from the start and with the shortened recovery from the previous week fairly happy with the times although the two 2:11's annoyed me slightly.

17:31 (44:21 min 6.99 miles, 6:21 min/mil) This was a quick run with the lads, Jason and i held off as Martin and Phil were pushing on hard, their third miles was 5:50, i turned back after 3.5 with Lewis Moses, a loughborough student, and we slowed it slightly.

April 6th 8:27 (34:34 min 5:14 miles, 6:45 min/mil) Went out on my own as the lads were doing a session, was told a route to go but being the numpty i am ended up getting lost, when i realised where i was i was about 4 miles away from the hotel so i just walked it in as i had a weights session and run to do later. the half hour run ended up taking an hour and a half.

11:00 walked to the track and did my standard weights session there.

17:14 (37:13 min 5.05 miles, 7:22 min/mil) The lads took me on the route i should have gone that morning!

April 7th 9:20 (12:40 min 1.41 miles, 6*200m 20 sec rec, 5 min, 6*300m 45 sec rec, 5 min 6*200m 20 sec rec WD 13:28, 1.74mi ) This is the session that gets me fit and fast, did it on my on so was tough. Knocked out some good times but in the next few weeks i expect to do the same session quicker.

16:53 (46:33 min 7:08 miles, 6:34 min/mil) Out with the guys in the evening, again turned back at about 3.5 miles, steadier pace than monday.

April 8th 9:28 (49:44 min 7:06 miles, 7:03 min/mil) Jason, Phil and Martin were doing a session at the Cross course so ran down with them, watched them though their first rep and them ran back.

17:56 (35:30 min 5.04 miles, 7:02 min/mil) The 'Cob-on' run, after dropping Martin off in Monte Gordo to join up with his Scottish training camp we came back and went for the run. We then found out that Martin was the glue between the 4 of us with Jason going off and Phil and i running together for 3 miles although running 15m apart!

April 9th 10:43 (WU 25:28 min 3.59 miles, 2*2 miles (10:00 min, 10:11 min) 5 min rec, WD 25:48 min 3.53mi) Session down at the cross course with the Trafford lads, again pushed on and felt good. Last session of the holiday and was pleased with the 4 sessions i had put together while over here.

17:01 (27:53 min 4.25 miles, 6:34 min/mil) Cob-on part Deux, we all went our separate ways with this one, so i went out and did 4 miles to make my 15 mile day.

April 10th Rest day This was forced upon me by the travel arrangements, i was flying at 11:25 so had to be at the airport for just past 9 so no run in the morning. When i get to the airport i found out flight had been delayed by 2 hours so had to entertain myself for 4 hours. To top things off i was sat next to a haribo and kit kat-ed up 4 year old on the plane that was obsessed by me. I never knew kids could be so tiring. When i finally got home i was shattered and decided to call it a rest day.

Week total: Approx. 80 miles.

Two solid weeks with a big 7 days in the middle. Easier week next week before the national 12 stage relays in Birmingham.

Sorry for the longest post ever, next week will be a lot shorter!

Bailey