Week Four: 31/07/17 – 06/08/17
Total Mileage: 53.7
Monday: 10x 1min on/1min off
Tuesday: 6M Recovery
Wednesday: 18M (10 Moderate)
Thursday: 6M Recovery
Friday: 8M Easy
Sunday: 11M (7 Tempo)
This week was spent pretty much entirely in Cyprus (I flew back to London on Saturday evening) which meant a slight shuffle of the sessions. I was worried about trying the do the Tempo run whilst away as I felt the heat would make it very difficult to hit the speed that I was aiming for. I therefore swapped this session with the long run which had been planned for the weekend. I also switched out Monday’s planned Hill Session as there were no hills available and so did a fast,flat interval session instead.
Monday was an a tough session in the morning heat and I definitely underestimated it. I got the session done but realised I would definitely need earlier starts from this point on. I also realised that I would need to ensure I had water for all of my runs.
Tuesday was much more enjoyable as I was able to drop the pace and enjoy the beautiful scenery of the Salt Lake. This also gave me a chance to scout out the first section of a route for tomorrow’s longer run. Felt good and had to make a real effort to hold the pace back towards the end of the run.
Wednesday was a session which I had been dreading. It would mean being out in the heat for a long time and there was also the very real possibility of me getting lost! I decided to get up before the sunrise and head out at 5:30am. I also decided to break the run into sections which would enable me to re-fill my water bottle. I set off for the first 5M section at an easy pace and made sure that I consumed a full bottle of Gatorade during this loop. I then re-filled my bottle with cold water during a quick pit stop and headed back out the door. I gave myself one more mile of easy running to get back into a rhythm before hitting the 10M at Moderate pace (6:30/mile). I felt great and succeeded in holding this pace for the duration as I completed a full loop of Larnaca’s Salt Lake and headed back along the seafront. This faster section was followed with a couple of easy miles to bring the total distance to 18M.
Thursday and Friday were a nice dip back down to gentler paces and I was able to soak up the sun with a little less pressure. I felt good although I had a little tightness in the left calf, leading to a slight ache in the shin, after the 8M Easy run on Friday. I’ve been slacking on the stretching/foam rolling while away so will make an effort to get back on with this!
After a rest day on Saturday and a flight back to London, I headed out for a Tempo run on Sunday. I got a lift up to Kenley Aerodrome for the session as I figured this would be nice and flat and traffic-free. Unfortunately I didn’t consider how windy it would be and this made it very tough to hit my target splits. I missed the goal pace by a few seconds per mile but this still felt like a decent session. It was a relief to get through the run with no aches in the shin or calf.
This was a good week of training and it was nice to get everything done without it eating into the holiday too much. The change of scenery was fantastic and it was great to be running in the heat before cooling off in the sea and enjoying my ‘recovery’ wth a book on the beach.