Mon 23 Aug           

1:06pm  7 miles with Andy Nixon.

7:12pm  9 miles from the track at Wythenshawe.  Legs really tired on both runs today after a 24 mile run yesterday including a very hilly half marathon midrun.  The downhills really battered my legs.  Norman has suggested just easy running until Thursday.
                       

Tue 24 Aug 

2:10pm  6 miles    

7:39pm  9 miles.  Legs still sore.

Wed 25 Aug           

7:07pm  13 miles.  Legs still sore, another day of easy running needed.  Norman was right!

Thu 26 Aug 

11:02am 7 miles with Simon Horsfield.  Finally, I feel like I’ve got my legs back!

6:20pm  12 miles including 8 miles tempo.  A really good tempo run with Steve Vernon and Jack Martin on the Middlewood Way in Stockport.  This is basically a bridleway where we’ve been doing our progression runs.    We did make small progressions throughout the run - average pace was 5:21 per mile and last 4 miles were 5:18, 5:15, 5:10, 5:08.  Surprised how good this felt after the last few days.

Fri 27 Aug   

12:42pm  5.5 miles with Andy Nixon.

6:44pm  7.5 miles  followed by sports massage.
             

Sat 28 Aug  
10:11am  9 miles including road session: 3 x 2 miles (3mins).  Really enjoyed this session with Stuart Stokes, Steve Vernon and Dave Anderson.  10:11, 9:58, 9:52.  Feeling really fit.
6:01pm 6 miles recovery run, 6:39/mi.

Sun 29 Aug 

11:45am 17 miles, first 12 miles with Andy.

5:05pm 8 miles.  Decided to split my long run into a semi long and a medium run this week as I have Bristol Half Marathon next week.  Felt good on both runs.

Weekly Mileage: 116

A really positive week, very ropey first three days but I knew why that was and the two key sessions for the week went really well.   Feel like I’m rounding into peak form now.