Update

Hi all hope that you are running well and that training is going in the right direction.

Well been back from Portugal just over a week and it all ready seems a distant memory but looking to get away over Christmas for a week  some were warm so looking forward to that all ready.

As for my Training while I was away went really well it was great to run in the warm weather and to cycle as well was sooooo good and I think I should see some benefits in the near future, but I must admit I probably did train a bit too hard as I have come back this week and been tied on every run and session but I should have knew that was going to happen.

Training wise out there the first week was the hardest put a big week in and 3 hard session as well ran 105 miles and did a few miles on the road bike, but I wanted to get my sessions and a good week as I was told by are Portuguese friend that the second week was going to be hot in the mid 90s, the first week was about 80 so a bit of a jump in heat and I am glad I listened because trying to do that in the second week would have been stupid and I wouldn’t have got anything out of it.

Session wise did 6x mile reps of a min avg per mile was 4:40 pace, then did a 12 min steady /3min jog and then 8 min fast and the session was 3k ,2k ,1k and then finish off with 3k again and my runs  were easy to steady depending on how are felt. Second week just ran every day steady runs as it was so hot even at 8 am still managed to do 85 miles in the week, in the afternoon did training on the bike in 5 days I did 180 miles which was good to spend time on it and learned a lot of things did a few time trails and also did brick workouts which were run 3 miles than biked 12 miles than 3 miles to end with really enjoyed it was hard but good learnt many things that will help in the future. Looking back pretty happy with the way I did my training, so no real surprise that my legs feel a bit tied but hopefully that will go this coming week.

As I said before I left that I was looking forward to spending time with Nicola and little man it was really good, I made sure that trained first thing in the morning and late afternoon so the rest of time was for my Family and to top up the tan, Alfie hated the swimming pool the first couple of times but once he got used to it there was no stopping him and ended crying when we took him out, it is amazing to see how much in just 2 weeks he has changed and you notice him doing new things every day it really is special being a Dad that you describe loved spending time with him and the Nicola, also had a few cheeky drinks in the evening which seemed  to go down to easily but there you go all work and no play makes for a boring Darren.

My next race is going to be the Great North Run this coming week so looking forward to that hopefully my legs will be firing on all cylinders by then and look to put a very good race together and run a quick time and than after that do the relays and then the Great south run so looking do get in some good quality races, and then need to sit down with coach and plan out the winter months ahead cross county bring it on cant wait.

Ok people have a good week of training and if you are racing/running the Great North Run best of luck have a good one in till next week.

Bye Bye