Update

Hi all
Hope all is going well and the hard work you are putting in is being reward with good performances.
We'll all is back to normal now Holiday/Training seems a distant memory, and back to the reality of the work etc had a really good time spending time with the family having some nice meals and some cheeky drinks, we didn't get much sunbathing done as we would of liked but that what happens when you have a 1 yr old who has far too much energy and just wanted to kick a ball around the villa all day and go in and out of the pool, but to be honest I came back more tanned then ever so if want a tan take a 1 yr with you guaranteed to get a tan and come back feeling more tied that's the down side but wouldn't swap it for all the tea in china.
Training went really well out in Portugal and come back with the best Sessions I have done while out there and also did some big mileage in.
The first week I wanted to get some good miles in and do 2 sessions in the first week all went to plain and ended up doing 110 miles and getting in the sessions, the first session was 3 mile /2 mile and then 1mile each section had to get quicker so the first 3 miles had to run at 5:20 pace which was spot on then the 2miles had to be done at 5:10 pace and the last mile under 5 min pace, all was achieved found a nice 10 mile loop I used which was all roads which had some tough climbs in got it done first thing in the morning as it was hot while we were there.
The Second session was hill session which I found a nice road hill about 350 m long so did 12x the hill jog back rec, felt good and the legs reacted well ,got some strange looks from the locals thinking what is this mad man doing while it is this hot should be by the pool having a beer.
The Second week mileage came down a little as didn't want to overcook it because I could being away which I have done in the past and ruined me for weeks, so ended up doing 85 miles and doing 2 sessions again .
The first Session was 6x1mile with 1 min rec found a nice mile loop with the help of the Garmin the loop was undulating the miles splits were 1st ,5min , 2nd /4:55/3rd/4:53/4th /4:50/5th/4:50/6th/4:45 went really well each one got quicker started off bit more easier than normally as it was soooo hot and air quality was crap but really pleased and legs feeling alright after high mileage the previous week.
The second session was a track session/1k then jog 100metres and then into 400 metres and lap jog rec and then into next set in total 5 times the times were
1St set 1km 2:50/400m/65- 2nd 2:50/65- 3rd 2:48/64-4th 2:48/64-5th 2:47/63 happy with the session first time in a long time that I been on the track and it felt alright conditions were pretty good slight wind and not over hot ,not often I say it but enjoyed it the track session.
Overall really happy with the way training went as I said earlier made sure I brought the mileage down the second week as didn't want to overcook it and bugger myself up.
The first 3-4 days back felt little bit tied but that could be going back work and trying to get back into the routine but by the end of the week started feeling better again .
The next races I have coming up are a 5 mile road and a 5 k road race which I am looking forward to seeing were I am at as I think I am in pretty good shape but we will see.

That's all for this blog have a good week of training and keep pushing the body to the limits