Monday 18th May

am: 35 mins easy, felt ok, weather was lovely

pm: 50 mins steady, felt quite tired for the first 30 although better when tried to pick the pace up a little, although only for 5 mins or so!

Tuesday 19th May

am: Run 1 hour-Met Philip Bandi (Swiss Olympian 5k) for a run.  Although given a session later ran a bit further than I wanted, but was good to link up with him, have a good chat and also run a different route through the forest.  Felt actually really good which was a bonus1

pm: Track.  Did 6 x 300 off 2 mins rest.  (41.2, 40.4, 40.2, 40.6, 40.4, 39.4) Not bad although still only got one pace ie no change of gears and feel I am fighting the whole way.  Just run as hard as I can at the moment, but hopefully that will get easier the more I do of this type of stuff.  Given that I also warmed up with Philip for more than 20 mins I have also 1 hr 20 in the legs today before I started.

Wednesday 20th May

Was really struggling out on the run today so decided that I would increase the time up to one hour and only run once, so did that and a good old Kenyan Shuffle.  Main point was to get it done and hopefully get some of the tiredness out of the legs.

Thursday 21st May

am: 40 mins easy, felt ok and running not too bad.  Weather is hot, 

pm: Track, well it was supposed to be, got there and all closed up due to it being a Bank Holiday.  At home I would just jump the fence, but thought I best not as the fence was too high and I don't want to get into any trouble.  Fortunately there is a school across the way and on their playing fields they have a 130 meter cinder straight, so a full warm up on the grass, drills and then I decided to do 3 x 10 x 100 turnarounds.  15 seconds on 15 seconds off.  This doesn't sound that tough, but believe me it is, especially if you word hard at it.  Very quickly you get into oxygen debt, but still running at a good speed, so it is a good session to do.  Felt strong, and running well so really happy, although was breathing bloody hard at the end! Weather was stunning.

Friday 22nd May

Took the day off

Saturday 23rd May

Off down to the track again.  Seems to be conspiring against me.  Not closed this time but a meeting just about to kick off.  The good thing being here it is pretty easy to modify and change plans pretty easy, so cycled home, jumped in the car and headed down the road to a hill.  Was steep, secluded and in the shade which was great as it was boiling!  Did 10 x 1 minute efforts with a jog down recovery.  Felt good and running strong, so happy enough but need to get down the track!

Sunday 24th May

Gave the track another go and it was open!  Did 100-200 in 10 meter increments.  Starting off with 15 seconds for the 100 leads you to 25 for the 11th and final rep over 200.  Walk back rest.  Again doesn't sound that tough but it starts to pinch when you get up to 160 upwards as you are becoming more fatigued but have to run faster.  So for the final 200 you need to be going through 100 in 12.5 to hit your target.  It is easy to go off too fast as the first few reps feel easy.

Target: 15.0, 16.0, 17.0, 18.0, 19.0, 20.0, 21.0, 22.0, 23.0, 24.0

Times: 13.6, 15.2, 15.8, 17.2, 18.5, 19.0, 20.6, 22.0, 23.0, 24.6

Happy with the session and felt ok.  Hopefully shall do this again soon and start at 14 up to 24.0 for the 200.  Weather was stunning again, about 30 degrees, not a cloud in the sky and no wind.