Update

Hi all hope all is going well with training and racing plans and that you are reaching the goals that you have set for the season.
All is good at the moment training going along nicely and racing going well got a few more races lined up in July and August which will keep me busy and running some good times on the road and track hopefully.
Training this week has been pretty low key with the 5k road race two Saturdays ago and the 10k track , did a light session just to keep the legs turning over ,this week was a bit weird as my training partner and best mate Owain is leaving to start a new life in Australia on Tuesday so we done are last session together which I am gutted about we had a good combination and different strengths that brought the best out of me and him but life moves on, and Owain knows he is not getting rid of me that easily I be visiting as much as we can and with Skype and me being his best man at his forth coming wedding.
So Where do I go from here training wise still do the majority by myself but have had few offers which I will be taken up with the likes of Matt Janes, Lawler and Mark Draper saying that I can join there groups so looking forward to a new chapter starting in some ways as seeing were it leads.

As I said earlier had two races in the space of 5 days the first being the Lord Mayors 5 k in Norwich two Saturdays ago .
The thing I like about this race is that it is a tough 5k and it brings everyone on to a level playing field as 5 k not really my distance bit short but this race changes this, also the crowds are fantastic I would recommend this race not the biggest field as you have to run under 20 min for 5k but this year there were 150 entries so I good standard.
The field was a good one with Neilson Hall, Mark Draper, John Pepper, Ash Harrell, Kojo Kyereme and the winner Tewdros Shiferaw, so it was going to be a very tough race.
From the word go Shiferaw went out hard and Me, Draper,Hall followed but he got a gap and it didn't close during the whole race so it was left to the rest of us to battle it out for the other positions Mark pulled away from me and Neilson at about 2k and held us off so it was left to me and Neilson to battle for third at about 3k went past and held on into 4k when Neilson come at me and pulled away from me in the last 400 metres I finished fourth ,overall pretty happy with the performance and wasn't far behind Draper/Neilson so defiantly getting into race shape and it was good to catch up with all guys that haven't seen for awhile .
The next race I done was the County Champs 10k track race which also includes Herts champs as well. I have never done a 10 k on the track before so was going in to the unknown but was kind of looking forward to it at the same time.

The race had a few good Athletes in Matt Janes /James Lawler/Aaron Scott /John Gilbert, I thought a sub 30 was on offer but didn't quite go to plan as I said never done one before so didn't know what to expect, and to be honest the pace was to slow at the start going through 5 k in 15:12 was not quick enough but we picked it up and took turns leading with Me ,Scott and Gilbert working away I felt really comfortable and looking back I should have gone which I did with 7 laps to go I did inject the pace and got a gap but again was a bit hesitant about running by myself a 10k track virgin and slowed down to the group which I have learnt from and won't do again and instead of holding back and trying to win on the last lap especially when it comes down to a sprint finish which is like asking Mark Cavendish if he likes the Mountain stages it not going to happen pleased we ran the second 5k quicker in 14:58 so just showed the pace was to slow at the start.

But very pleased with my 10k debut on the track and I didn't think I would ever say this about the track but I enjoyed it and i am now entered to the BMC 10K in Birmingham in August. But a big well done to all who took part and on a well organised race will definitely be back next year.

So it has been a pretty good last week of racing coming into some good shape and looking forward to the rest of the season with a bit of a mixture from 5k track to 10k track and 10k road to a 5 mile road race so something to get my teeth into and look to run some good times with the help of the great British weather!!!!!!!!.