How lucky was James with the weather for his wedding, going off what it has been like here in south Wales it was beautiful sunshine with a slight breeze, so good that I even went for a picnic Friday on my day off from running which I haven't done for years! Anyway I hope he had a great day and enjoys the trip to Las Vegas, closest I got to Vegas was Gatwick Airport (long story).

Training has gone well again this week after Sundays win at the south relays, with a 'light' session Tuesday and then a bit of a lactic session Thursday....On the Thursday it was 4 x Mile on the road running the first two quite hard so that the second two the legs would have to fight the lactic built up, only thing was I think I went too hard on the first one!! It was quite a windy night and the first mile was not only straight into the wind but up hill slightly for a good 500m. I went through the first at 4:50 which was probably worth around 4:30 mark, second mile was slightly down hill but again into the wind and hit 4:40 but probably evened itself out. Then when I headed back the times didn't get any faster with the wind on my back, the last couple of minutes on the second mile reps I was swimming. On Saturday Morning Lee came on the bike as I did 9miles with 3 minute efforts with the effect of a 10k as the recoveries came down each rep starting at 3minutes with the last only 20seconds. Didn't measure it, and didn't go flat out id probably say it was about 3:05 kilometre pace.

The plan for the next two weeks is quite straight forward, as I am not really going to improve much I will just do a couple of steady runs in the week along with sessions but they will be quite light in effort, K's about 3minute pace and 400's about 66 pace and with decent recovery. With the National 12stage and then a 10k in Germany I don't want to leave anything on the track and then its back to work in May with some heavy blocks planned.

Been a relaxing Easter break for most and hopefully all the guys on the site as well as everyone reading it have enjoyed the time to run. Be good to catch up with them all RunnersLife athletes on Saturday......well all apart from Thie who will be watching an Elvis show or trying to make his millions in the Bellagio Hotel!!

Simx