Friday was another bitterly cold day so I wrapped up warm for 5miles easy and the legs felt ok but I was more tired as in sleepy tired after a long day yesterday so my 'nap' was a little longer than usual in the afternoon. I travelled to the even colder Neath track late afternoon for a shorter but hopefully faster session of:-

4 x 400m with 90 seconds recovery

5minutes jog

4 x 400m with 90 seconds recovery.

I was hoping for 62secs for the 400m but in the icy wind and more layers than id like for a track session I found it hard to get moving nicely. Chris Higgs was a big help even just doing the first 100m of some reps just to get me going, thankfully he pulled out a 200m effort for the last rep where I was starting to feel it.

I ran....63,63,62,63, then second set I ran.....62,63,63,62.

Happy enough with that and after a quick 10minute jog I was back in the car with the heaters on!!

Today I ran 7miles easy in the morning joined by the lovely Andy Doel, again the legs didn't feel too bad but decided to do my steady work at night due to the icy path around the lake. Just over 52minutes nice and easy with time to spare when I got home to shower and grab something to eat before heading to Cardiff to watch/film James Thie at the NIAC.

Lastly Saturday night was a 7mile steady run, not as cold as this morning and felt strong as I went through most mile markers under 5:35 and finished with a good 7minutes jogging around the beach. Tried out some of the new Saucony Spring running kit though which felt nice aswell as looking very cool....I am liking the black and white combo.

Simx