After a disappointing 2010 I am pleased to have made significant improvements this year and I still feel confident that I have lots of areas to improve going forward to 2012.  Steve J made some very useful comments on my last blog, which I have been making a conscious effort to improve in recent weeks.  I have now started stretching a lot more after sessions and long runs and I am beginning to feel the benefits in my runs the following day.  I am also not getting out of bed like and old man, which is a nice feeling seeing as I am only 24!  One thing I have noticed since I increased my mileage over the past few months is my PF has bothered me less and less.  I think there is defiantly something in running more miles and making your body more robust and strong.  The other improvement I am looking to make in 2012 is my nutrition.  At times it's pretty shocking.  Last night I sat down with Dr Neil Chester a sports science lecturer and Sophie who is qualified in Sports Nutrition to try and put into place a sensible plan.  Before last night I didn't have a clue there are different types of carbs depending on the glycaemic index.  I am going to start having lower glycaemic index foods before sessions such as porridge, spaghetti and beans with higher index foods such as baked potatoes, white bread and plenty of lean meat afterwards.  Timing seems just as important as what you eat as well so I am going to look into this a bit more.  Hopefully though with a few extra changes I can progress again next summer and improve my times further.  Unfortunately although my legs might be in good condition I came down with a cold after last weeks session of 10x1km.  I took Wednesday off as precaution and felt much better so did a double of 68mins and 60mins on the Thursday as you do, which seemed to send me over the edge again.  Fingers crossed I can shake it off this week in time for Ribble Valley next week.  I'm still blocked up now, which is worrying.  10x1km is a very unlucky session for me, I did it earlier in the year and ended up injured the following day, and then earlier this winter I did it and picked up a cold the following day! 

This will probably be my last blog before Christmas now so seasons greetings to everyone reading this. I hope you all have a great Christmas and I'll catch up with you all again next year.