It took me a good few days following the BUPA Great South Run to get my legs back feeling fresh again.  Even that took a week without sessions with a run out over the mud at Mansfield in the XC relays.  Since Mansfield though I've noticed a massive improvement and I feel like have that bounce back in my legs again and I'm looking forward now to a good block of training leading up to Christmas.  This week I have ran about 95miles, which is the biggest of the winter so far and my legs feel great.  Normally once I get beyond the 90mile mark my legs start to feel grim and tired but so far so good and I'm really enjoying getting out for runs.  This week I've had a good couple of sessions, including a track session Tuesday of 30mins of efforts which consisted of 4x4mins, 4x2:30mins and 4x1mins.  I felt good in this session and was moving well averaging 67/68s for the 4min efforts, 66/67s for the 2:30s and gradually increased the 1min efforts to 60sec pace for 400m.  It helps so much having a good group around you, even if its just for banter in-between efforts and warming up.  We've had a few new recruits this year with two Irish lads Danny Mooney who is a 3:48 man and Michael Fox joining us along with David Devine who is stepping up from 800m and is doing a great job mixing it with the lads over the longer stuff.  Credit were credit's due considering his disability he has massive balls, I don't think I'd fancy banging in big track sessions with 25% visibility.  Add to that lads like Ben Russell constantly improving off his diet of 120mpw and its all looking pretty good at the moment for Liverpool Harriers and the group.  We still have Gundo, McCole, Challinor and Burney to come back so it's exciting times ahead.    Today's session was tempo intervals in the Blackwoods.  Standard stuff for us really - todays session consisted of 9mins,8mins,7mins,6mins and 5mins off decreasing recovery.  A few of us were going really well together pushing the pace on and we were lapping constantly under 3mins for the 1lap and it felt comfortable enough.  I really need to start putting a HR monitor on to be honest to make sure I'm working in the right zones.  I'm off to Delamere for a long run tomorrow so I'm looking forward to that.  It's one of my favorite places to run.  Lets just hope we don't find any dead people hanging from trees!  Until next time.