This week has seen an increase in my mileage.  It was always the plan to start January with upping the mileage.  I race last Saturday at the Greater manchester XC Champs and since then be gradually upping things.  Double days each day which results in 5am starts each morning.

M- 6 mile am. 10 mile pm with Dave Norman and Joe Bailey.  If anyone wants to join me on these runs I go from Sports City Tennis Centre at 7pm.

T- 6 mile am.  Track session pm.  Just me and my coach Bob Merrell doing my session.  Ok, Bob wasn't doing it, but he was timing it. The girls had already started by the time I got to Sports City.  3 mile warm up with Donna.  8 x 1k with 200m jog recovery, 3 mile warm down.  Was pleasing session and good to have Bob there shouting me on.  Hit my reps hard and kept the recovery ticking over.  Average recovery was 50 seconds for 200m.  ks were in 2.55 - 2.57 so I was pleased with this.

W- 6 mile am.  11 mile pm.  Ran round Sale area on evening run on my own.  Kept the run steady and relaxed.

T- 6 mile am. 10 mile pm.  Thursday marked the start of what has been a very busy few days.  Had a lot of work to do at school which resulted in me being at the desk for 11 hours on Thursday. 

F- 6 mile am.  6 mile pm. 

S- Session in Heaton Park with Norman Pooles group.  3 mile warm up with Donna and Matt Shaw.  3 x 10mins on grass loop.  Loop was about 2.40 a lap so we were getting nearly four laps in for the 10 mins.  Tought loop with good climb at the start of each lap.  Felt tired on the reps but hit them as hard as I could.  3 mile warm down.  6 mile pm.

S- Long run.  23.44 miles.  Did the first 8.5 on my own before meeting Carl Hardman at his house to do his run with him.  Ran about 11 miles with Carl before we split up to go our own ways home.  wasn't too sure Carl knew how far I was looking to do when he had me down the back of Debdale Park.  But, Carl knows everything and his run ended up being bang on distance and fitted in with mine well. Todays run data from Garmin. 

Total- 120.44 miles.

An increase from last week but last week had a few easy days before the GMXC.  Hopefully next week will be about a similar mileage with some good sessions in it.  Parents evening Tuesday so track session will have to be on Wednesday.