Mon 16 May           
9:00am  6.5 miles easy (no GPS).  Slow run with Ben after Manchester 10k yesterday.

Tue 17 May
5:02pm  10 miles steady @ 6:35/mi.  Started easy and progressed.

Wed 18 May
5:50pm  10 miles steady approx, 64mins.  Only recorded the last 25mins on my GPS.   6:05/mi for the last 4 miles: splits 5:57, 6:20, 6:04, 5:59.  With Mick, John Brown and Tony Valentine, felt great, was probably further than 10 miles.

Thu 19 May
5:24pm  10 miles easy @ 7:12/mi.  Ran from Stockport with Steve Vernon, Pat Martin and Andy Nixon. 

Fri 20 May  
REST DAY                  

Sat 21 May 
9:29am  9 miles including track session at Stockport with Pat Martin/Alex O’Gorman.  2 sets of 1x1200m (400m jog), 3x400m (60secs).   3:24, 64, 63, 63, 3:24, 66, 64, 61.  Felt good, this was a good session for me.

Sun 22 May
7:08pm  10 miles @ 6:51/mi

Weekly Mileage: 55.5             

Mon 23 May           
7:10pm  10 miles steady @ 6:12/mi.  Ran on my own from Wythenshawe.  Felt excellent tonight.  Had a good week last week and am growing in confidence again despite a much lower than usual training volume.

Tue 24 May
6:32pm  8 miles including road/track session at Stockport.  1 mile road effort (4:54) then 5x400m off 200m jog in 67, 66, 66, 66, 65.  Session with Pat Martin and Alex O’Gorman.  These guys do very very light sessions the week of a race (quote from both guys: “the hay is in the barn”) and I usually add on more volume but with a 5k this Saturday and a 10k on Monday, there didn’t seem any point adding on.  Wasn’t as easy as it should have been as I came straight from the gym where I had been doing weights and rehab work for my hamstring.

Wed 25 May           
1:05pm  6 miles easy @ 7:58/mi.  Felt poor, not sure why.   
6:32pm  3 miles very easy @ 9:04/mi.  As part of my job, I am sometimes required to lead our “Sweatshop Running Community”, some might not include a run this slow in their diary, I need to include any running I’m doing at the moment!!  Sorry!!

Thu 26 May
REST DAY

Fri 27 May  
7:54pm   4 miles pre-race easy run @ 7:34/mi.  Felt ok.

Sat 28 May 
8:50pm  7 miles including BMC 5000m B race at Sport City.  14:39.92.  See race report.

Sun 29 May
1:48pm  4 miles pre-race easy run @ 7:26/mi with Andy.  Felt ok.

Weekly Mileage: 42


Best race since March on Saturday, have improved with each race since having to pull out of the marathon so at least going in the right direction.  Hamstring is still not 100% and am deliberately keeping the mileage low until it is.  Finally seeing some obvious signs of improvement with it now.  Saturday was the first race where it hasn’t bothered me at all.  Introducing two weight based new exercises into my rehab program seems to have accelerated my progress. 


10 mile run on 23/5/11: