am                                         pm

16th sat       12miles easy  

* Longish run as needed the miles, legs a bit tired at end, but just pleased with time on my feet.

17th sun      UK Canix 5.16km 2nd 16:00- see race report

18th mon     8miles Weights and 6miles steady

* good morning run and weights in evening before hitting a steady run at sub 6 miles.

19th tues     5miles easy  3 x 2km (3rec) 

* session done on treadmill, at 6:15/6:06 and then 6:00. felt bad on first rep and wanted to stop, but slugged it out- only got through because of the treadmill!

20th weds   8miles easy 8 x 100m hills and circuits

* good morning run and some short hills in evening with circuits after, cut short as meeting 6:30 till 9:30 for work.

21st thurs     5miles easy 12 x 300m (55/60secs jog 100m rec) 

* ok morning run and session in evening was with a small group including the legend of jimmy watkins. I felt ok and hit 46's and a last one in 43.1, not amazing but just finding my feet still at some kind of race pace.

22nd fri       8miles easy     day in North Wales for meeting, so no pm run.

23rd sat     6 x 200m (1min rec) av 29's                FLY- NYC

*early strides as flying in evening, flight was great as upgraded so drank champagne and eat great food, before sleep in the bed!

24th sun     3miles and strides                            3miles easy

*Easy run in central park as easy from NYAC club hotel, felt ok. Then in evening an easy 3 miles with Rick the guy we are staying with to help legs after travel.

25th mon                 Ridgewood Mile 4th 4:18

*sluggish- report to follow- 12mins warm up and 30mins warm down.