Sunday - Great South Run (49.30 and 14th place. See report!) (14 miles)

Monday - AM - 48mins along canal (7)

              PM - 45 mins brisk along canal (7)

Tuesday - AM - 50mins steady (7.5)

               PM - 45mins brisk (7)

Wednesday - AM - 87mins with 3 x 15mins at 5min@mara pace/5min@half-mara pace/5min@10k pace off 5mins. Had to do first thing so the paces were hard to hit and although I hadn't felt tired Minday or Tuesday after the Great South Run, felt a little tired this morning. And I bloody hate this session! Paces were more like 5.30/5.20/5.10 give or take, but it'll do. (15)

Thursday - AM - 48mins steady. Felt a bit worse for wear after the documentary premier but got it done. Right hip/piriformis felt a bit sore... (7)

                PM - 45 mins brisk (6.10 miles or so). Winced a few times with hip issue. Slightly worrying. (7)

Friday - REST due to waking up with very sore hip. Pulled out of XC relays

Saturday - 40mins jog. Hip felt better but flared up a bit later on..... (5.5)

82.5 miles Hip is a big worry and am hoping it gets better fast. Come on magic self helaing legs! Disappointed to miss the XC relays, as if I'd run we'd have been close to a medal and maybe snatched one. Still, have to be selfish now and then I guess and concentrate on what's best for me.