Sunday 18th January 

16.6 miles @ 8.46 p/m 
2hrs 25 mins 

Sometimes it's just not possible to stick to the schedule! I had another alcohol free reserved evening out on Saturday, a lovely evening out at Tim and Heather's, back at midnight with the intention of completing the hardest run on the schedule to date; a 16 miler with 10 miles at race pace.

Delilah ensured an early start but my plans were thwarted by the environment, it was just too icy. It was a glorious morning; strong sun reflecting glistening hoar frost and very cold, and the first few miles were taken very easy on the Harborne Walkway. A few steps onto the canal at race pace though and it was apparent that doing race pace miles (c7.45-7.50) was just not a wise idea, it was way too difficult to keep traction, so I took the sensible option and improvised, focussing on staying on my feet, avoiding falling and enjoying the longest run on this training, to date. The section around town was particularly treacherous, on the icily veneered cobbles, but, having to concentrate, managed to stay on my feet on the canals and then up through Kings Norton and back to Harborne

Saw a good number of runners en route; a herd of students breezed past at the Uni and ran into Antony Stewart and Rich Bayliss, and the miles flew by. Tried a Go Gel at 10 miles too, will introduce these sparingly on the long runs to provide a glycogen boost.

So, not quite what was intended but delighted to have spent almost two and a half hours on my feet, quite literally!

Enjoyed the rest of the day too, good dog walking in Warley Woods and the gunners finally win away at a decent club; beating Man City 2-0.

It's a 'recovery' week next week, and with lots of ice forecasted that could be a good thing …

End of week 5: a good week -  47.6 miles and out on 6 occasions. Obeying the rule of slow long run's too. hope it's working out. Certainly I'm not feeling over tired.