Training

Mon Am 25 min easy run felt bit tied this morning don’t know why, got it done and it did loosen the legs up pace was 7 min mile pace

Pm 1hr 5 min run over the hills, legs felt ten times better Am run helped big time pace was 5:30 min mile

Tues Pm Session warm up and down then 10 min steady pace on the road and grass at 5:10 pace per mile, then 3 min jog and finish off with a quicker pace then was running for the 10 min, pace per mile was 4:35 session went really done on own as Owain still having pain in foot still, felt good and strong

Pm Spinning 30 min at medium cadence

Wed Am 30 min run easy pace on the grass about 7min mile pace nice and easy ,legs felt ok calf bit tight but not to bad .

Pm 1hr 5min run on the grass and road steady pace felt strong nice and bouncy enjoyed the run, 5:30 pace

Thursday Pm session warm up and down and then 10 x 2min reps with 1min rec in between, on the road and grass again by myself felt ok little tied but got it done

Pm core work and light weights

Fri Pm 1hr 10 min run at steady pace on the grass 5:30 pace per mile, felt good and felt relaxed.

Sat Am Session warm up and down then 30 min fartlek over the hills ,mixed up the distances I ran for each one went really well, but cant wait to have Owain back as the session can be boring by you’re self .

Pm 30 min runs on the grass just to loosen legs up after session.

Sun Am 1hr 35 min run on the grass easy pace 7 min mile pace, nice and relaxed.

Good week of training cant wait to get Owain back should be next week as doing the runs and sessions are getting hard work by myself, but apart from that happy with the way it is going.

Week Ending 27/06/2010

Mon Am 25 min run easy run as always on a Mon loosen the legs up ready for the week ahead

Pm 1hr 5 min run on the road and grass with Owain at steady pace how could does it feel to run with my buddy again.

Tues Pm session warm up and down, jog stride session 12xlaps works out at 24x200metres in total, don’t like this session much as it is speed but in fact it went really well ,it was nice to get back with Owain for the session otherwise I wouldn’t have enjoyed it.

Pm Spinning 30 min medium cadence

Wed Am 25 min easy run at 7 min mile pace on the road, legs feeling ok hamstring bit tight but always is after speed work.

Pm 1 hr 5 min run on the grass at steady pace, went ok legs not really there

Tonight but that’s the way it goes.

Thurs Pm session 12 x 1 min with 30 sec rec in between each rep on the road, went well tried to run each one at a good speed I think I achieved that, by myself for this session as Owain only doing one this week to get back into it.

Pm light weight and core work

Friday Am 30 min easy run, racing tonight so easy jog to wake legs up

Pm Race 5mile road race (see race report next week)

Sat Am 1hr 10 min run on the grass it will be a steady run after last night race

Pm 20 mile on racing bike on the road

Sun Am 1hr 30 min runs easy on the road and grass

Pm 6miles lead runner for the cancer research race for life

Good week again it is good to have Owain back for the runs as well as the sessions, makes it feel so much easier. Next week race British league 5 k kind of looking forward to it and the week after that doing the Lord Mayors’ 5 k so coming down in distance for the next few races witch will hopefully help with my speed fingers crossed.