Finally some good news to tell you all about. I managed a couple runs on Saturday and Sunday and things went well, I was pain free and moving along nicely at a good pace. I was told to aqua jog yesterday just so I didn't over do things on my legs but I did do circuits in the evening. They were the hardest circuits i've ever done! It was with Nick Dakins group in Loughborough, he's the 400m coach and coaches the likes of Rooney and Gillick. Usually when I'm slogging out my 20x400m they're doing a handful of 150's and I'll have a joke about it but after doing a 'fast twitch' group's circuit I will never give them grief about their training ever again! 

So come this morning I had to do 20mins steady then 20mins at tempo pace. All went well, with no pain or tightness. The steady was pretty comfortable at around 6:10 pace but my heart rate was a little higher than normal (touching 155 at times) then come the tempo I averaged mid 170's which is my normal tempo zone but I wasn't moving as quick as what I used to. I think i'm just a little unfit but i'm sure with time i'll pick up as I haven't ran at 5min mile pace since mid August. 

It'll be good to get back out running with the lads again, especially Dubsy as I'm really looking forward to nailing the easy runs with him, and doing some hard work on the track and grass in the coming weeks.

I'll keep you posted on how things go.