Monday 7th September: 1 hour easy, achilles ok once I was into the ruin after about 10 miins or so, but sore to start with.  Run was ok, weather was lovely and was hot.

Tuesday 8th September: 1 hour easy, run before driving to Germany.  Have a 5 hour drive and achilles sore before I started, but they are fine once I am running long distance, just as soon as I try and do anything of pace.  I feel unfit and slow.

Wednesday 9th September: 1 hour, achilles hurting for the first bit anf felt rubbish, really flat and running really slowly.

Thursday 10th September: Run for 1hr 45.  Got lost and had to use the GPS to get back home, but felt pretty good and really enjoyed the run.  Kati joined me for the first 10 Minutes  on the bike.  Was in a massive forest and it just went on and on, but was really good.  Achilles hurt for the first 20 mins and then were ok and actully felt good after that.

Friday 11th September: Day Off.

Saturday 12th September:  Run 1 hour and 5 mins.  Felt rubbish for the first 20 mins in terms of being so stiff and tight, but then felt pretty good for the second half of the run and was actually moving reasonably well

Sunday 13th September: As did a 1 hour 45 min run on Thursday, changed from today and we went out for the day anyway, so didn't have as much time.  Decided to do and out and back with a hard effort back.  So went into the woods, which was getting dark and ran out for 20 mins and then hit the return as hard as possible.  Felt good and was running at a resonable pace.  Nothing special but around 5.10 per mile.  Ran for 40 mins in total, but this is the type of running I need!!  

Monday 14th September: 65 mins steady 

Tuesday 15th September: 60 mins steady 

Wednesday 16th September: Drove back from Germany, 5 hours, took the day off 

Thursday 17th September: 60 mins with 6 x 2 mins off 1 min rest.  Felt pretty good although reps feel really slow, but it is a pretty hilly route.  Just good to be doing something a little faster although Achilles aching.

Friday 18th September:  60 mins steady.  Felt tough for the first 10 mins and then got into a good rhythm and felt pretty good and running at a reasonable pace so happy enough

Saturday 19th September: 60 mins easy 

Sunday 20th September:  1 hr 30 on the bike, was good but tough

                                  35 mins easy, legs felt tired and was really tough 

Monday 21st September: 60 mins.  Did a 20 min easy run as a warm up and then 4 x 5 mins off 90 seconds.  Was tough but good, need more of it.  Used a road that was undulating which made it much harder.  Felt terrible for the first one, but got faster and felt better as session went on.  Steady run to finish the time off to an hour  

Tuesday 22nd September: 50 mins easy, felt a bit ropey and legs were heavy from yesterday so cut the run short by 10 mins. 

Wednesday 23rd September: Changed things around a bit and decided that things were ok and was going to try a hill session.  Kept to the concrete and not an uneven surface to help things.  Fortunately there is a big hill just outside the house!  Did 8 x 1 min.  Was tough but really enjoyed it.  DId a 25 min warm up, then the session and then warm down to make 5o mins of running, so all in all a good session. 

Thursday 24th September: Took an easy day, so just ran for 50 mins again, nice and easy, help get the hills out of the legs. 

Friday 25th September: Due to the race being on Sunday, did a 12 min tempo.  Was a little breezy and felt rubbish.  Ran through the Köniz Valley out and back which is a bit more even, although still not flat.  Felt terrible on the way out, but better on the way back.. Had the HR monitor on and speed, but it seems wrong to me.  One minute running 5 min/mile then 6 up an incline and then 4.50 downhill and then 5 flat up a hill again, so not sure about that, all I know is that it was bloody hard work and it seems really slow, so I guess we shall just have to see what happens during the race! 

Saturday 26th September: Flew to Britain, took the day off 

Sunday 27th September: Southern Road Relays.  Team came 2nd which was not good to AFD but personally ran well on 1st leg.  Whitby came home first me in 2nd.  18.03 for 6k ended up being just behind Wicksy in the Bels team and 5th fastest of the whole day in front of people like Mike Skinner, so something is going right.  Must be just the long runs making me strong so that is good news and for the time being shall keep on with that and staying away from the track!  Had an interesting race back to the airport but made it, so all good. 

Monday 28th September: 1 hour easy, started German this morning, which was good and then went for an easy run in the evening.  Felt a bit tired for the first 25 but then picked up and felt good towards the end so happy.

Tuesday 29th September: Didn't do a session today as tired, getting used to the early morning starts and being back in the classroom, plus wnated to have an extra day as it was a hard run on Sunday, so just did 1 hour easy.

Wednesday 30th September:  Run 60 mins.  Felt ok and running not too bad, even up the hills, so happy enough  

Thursday 1st October:  Run 60 mins with 6 x 2 min efforts with 60 seconds rest.  Was tough today and struggled a bit.  First couple of reps felt pretty faint and feet hurting a bit more, but still was ok and happy to have done it 

Friday 2nd October:  Day off

Saturday 3rd October:  60 min run with specific hills.  8 x 1 min efforts.  Jog down recovery.  Was hard as always, they never get easier but good and enjoyed it. 

Sunday 4th October:  90 mins Long run, went from the new place back into the old forest and it was great and felt pretty good.  Only about 10 mins or so of the whole run on road the rest in forest, was tough though with some of the little hills and legs really tired by the end. 

Monday 5th October: Run 30 mins easy as had to go out to another German course and had stuff to do in town with permits  

Tuesday 6th October: Ran for 75 Mins but did 6 x 1 k efforts.  Went well and definately improving.  All between 2.56 and 3.01 on the old forest course which is undulating.  Feet didnt hurt and and was really pleased other than the fact I got dropped off and underestimated how long it would take me to run home-35 mins!  Still a good work out, was very humid  

Wednesday 7th October: 60 mins easy

Thursday 8th October: 60 mins and I tried to pick up a little in the last 10 mins, but was tough, not really sure there was much change in pace to be honest!

Friday 9th October:  1 hour easy with 8 x 1 min hill reps.  Was tough but good.  

Saturday 10th October:  Swapped around my day off with yesterday and went for a game of squash instead

Sunday 11th October: 92 min run with Swiss athlete Phil Bandi.  Was really good.  Felt pretty good and relaxed the whole way around and he took me on a loop that I have never run, which was great and cool to not have to run down the same trail twice.  Happy that I wasn't hurting too much from the game of squash! 

Monday 12th October: 60 mins easy.  Legs felt a little heavy from yesterday but still enjoyed the run.

Tuesday 13th October: 60 mins with 4 x 5 min efforts off 90 seconds.  Went very well and running well so really happy.  Did the same route as I did a couple of weeks ago and was running through the same point about 20 seconds quicker, so had to carry on running to 5 mins, but that is encouraging.

Wednesday 14th October: 60 mins easy.  Legs a little heavy, so just took it easy, especially up the hills.

Thursday 15th October: 40 mins steady.  Reduced the volume a bit because of the weekend.  Felt pretty good so happy about that.

Friday 16th October: Flew to the UK.  30 easy

Saturday 17th October: National 6 Stage Relay.  Last leg 17.22 completely on own.  15 second pb around that course, so really happy with that, although felt hard work all the way around!  At no point did I really feel comfortable, so need to get some more tempo runs done!

Sunday 18th October: Flew back to Switzerland in the evening and took the day off so I could spend time with family.