Monday 16th February:    Ran 65 mins with 10min hard.  Felt god and running strong.  Was cold and wet, and the river still flooded.

Tuesday 17th February:   am:  35 mins easy.  Felt a little heavy legged for some reason but enjoyed the run, the weather seems to have improved as it is really mild

                                     pm:  Repeated the 6 x 400 off 2 mins Ran (56.32, 57.67, 56.84, 56.88, 58.2, 54.77) (1, 3, 5, supposed to be easy)  Pushed maybe a little too hard on these, but generally felt good and running strong.  Really helped having a mild night and no wind, which is a miricle at my track!!  Had 5 mins rest then 10 x 100 turnarounds off 15 secs.  Was pretty tough but good as they are overso quickly!

Wednesday 18th February:  60mins with David.  Felt good and running very relaxed, has been a while since I ran with Dave so was nice to catch up!

Thursday 19th February   am:  30mins easy.  Felt heavy!

                                    pm: 4 x 200 off 2 mins (26.2, 24.6, 25.5, 25.3)  Pretty relaxed although I think there is more to come.  Would like to be able to drop them all in 24 feeling comfortable.  Was quite a bit colder tonight so stayed in full leggings.

Friday 20th February      30mins steady down the canals is Birmingham.  Felt very good, had to be disciplined not to run too hard, so just took it easy.

Saturday 21st February   am:  15 mins easy pre race.  Felt not too bad, really nice morning

                                   afternoon:  Race British Grand Prix 3.39.17.   4th  Felt good and ran strong.  15 mins warm up and 30 mins warm down.

Sunday 22nd February    am: 80mins easy.  Surprisingly felt really good considering a few beers and a curry last night!!  So after about 20mins picked up and ran quite strong for 30mins or so and then eased off last 20 as legs started to get pretty heavy.  All in all a good week