Mon 10 Jan
1:53pm 6 miles. 
7:06pm 10 miles.  From Sport City.  Joined the group on their warm up then I ran around the outskirts of the city centre. 

Tue 11 Jan
2:01pm 6 miles
7:04pm 10 miles

Wed 12 Jan
1:49pm 6 miles
6:57pm 10 miles including 2 mile tempo followed by 16x400m (1min) 16.00 7:24/mi.  Group session was 10x400m off 1min as a lot of the group were racing at the weekend.  I warmed up early and got in a 2 mile tempo in 10:01, then two 400s on my own.  Then the group joined in as I started my 3rd rep.  Raven decided to do 15x400m which helped me.  Times were 10:01, 66, 66, 64, 65, 65, 65, 65, 65, 65, 65, 65, 65, 65, 65, 65, 64. Really pleased with this session, got the legs turning over but got 6 miles of volume in.

Thu 13 Jan
11:33am 5 miles.  Achilles a touch sore for the first time in 10 days this morning.  Probably because of 6 miles on the track last night.  Going to have to keep the volume down on the occasions I do train on a track.   Big afternoon of rehab exercises at the gym - a productive use of my day off work.
6:38pm 15 miles.  Ran to East Cheshire Harriers (3 miles), did their club run in the fastest group (9 miles) and ran back home. 

Fri 14 Jan
11:38am 6 miles 
8:56pm 10 miles 

Sat 15 Jan
10:39am 11 miles including session on grass: 3x12mins tempo (2mins).  Very wet underfoot, good preparation for the 12k cross races coming up as well as the half marathons.  Just me and Tom Lancs doing 12min reps, the other guys were doing 10/11 min reps with longer rest.  I was with James Bailey, Ben Scarlett and Chris Kays who were all on 10min reps off 4mins.  Very strong second half to last rep, catching and going past Brooks and Rimmer and closing on Tom all the time.  A good solid session on tired legs.
7:19pm 6 miles

Sun 16 Jan
7:21pm 20 miles.  Came home from work and fell asleep hence the late run!  Obviously tired from a hard week!

Weekly Mileage: 121


Again no problem from the achilles apart from minor soreness after Wednesdays session.  Really pushing the boundaries given its still less than a month ago I was on crutches and out of action but so far so good.  Very happy with this week, two sessions were good, feel like I've made a big step forward with my fitness this week.