What a lovely day its been. Just got back from a lovely BBQ with Nicholls cooking up some yummy grub, Liverpool smashing Spurs, and still another day off work.

Anyway, after 2 ok races I have tried to keep my head up and carry on training. Things went well until waking up Thursday with a sore throat which has been on and off for the last 2 weeks. The rest seem to do the trick and I managed two 45 minute runs on Friday and I will attempt a big session with Nicholls Saturday. Monday and Wednesday were just steady running days and Tuesday was a track session(see training) which went pretty well although I did feel a little tired after, which could explain the sore throat coming out Thursday.

Nick also raced at Loughborough and run below par. He will be getting a blood test after telling me after the race he has been feeling tired in the mornings. So I gave him a week of very easy running and then a session of 4*600 and a few light 200's on Saturday. The session went really well and he felt more like his old self, so all going well he may run an 800 at Stretford on Tuesday.

My training..................

I will be adding some of Storey's sessions and on my steady days starting the runs very easy and picking the last 3 miles or so up to 5:30 ish pace. I done quite allot of these runs throughout the summer and it really worked out well.

Some of the key sessions I ran during my PB season

1 mile(4:50), 12*400(65/60 alternate), 1 mile(4:50)
7*1k 2:55/2:39 alternate - 200 jog recovery
4*5*400, 64's - 45 between reps and lap between sets
3*1 mile hard - 6 mins recovery

Also plenty of tempo - 3*15 at pulse, 3*10 mins etc..............

Nick on the other hand will keep working on his speed as we want to work on some faster 800's and 1500's this summer. So I have suggested one 3/5k session and one 8/15 session a week. Hopefully he may even have ago at a 5k, we will see.

Up next......................


I will be hopefully running the 1500 next week at Stretford and then the 5k at Sports city.

Laters

Sharpy