Mon 1 Aug      
2:31pm  4 miles easy from work
7:05pm  10 miles steady from Wythenshawe track with Andi Jones and Matt Shaw

Tue 2 Aug        
5:07pm  9 miles including track session at Sport City, 12x400m (30secs).   66, 66, 67, 66, 66, 67, 68, 68, 68, 66, 68, 68.  Session with Andi, Ben and Matt Barnes. 

Wed 3 Aug      
2:27pm  5 miles easy from work
7:15pm  9 mile fell run in Hayfield

Thu 4 Aug        
6:20pm  12 miles with Steve Vernon and Andy Nixon, tough route, picked up a lot last few miles.

Fri 5 Aug 
6:08pm  8 miles.  Easy run alone                                                                                       

Sat 6 Aug
8:56am  10 miles including road session 5x1mile (2mins).   4:56, 4:56, 4:57, 4:58, 4:49.  Not the best of sessions.  Ben commented after 4 reps that I wasnt getting on my toes (probably related to the Plantar Fasciitis) and so I made a conscious effort to on the last rep and was much better
6:57pm  5 miles

Sun 7 Aug        
8:45am  15 miles around Wythenshawe Park while watching the Sale 10.

Weekly Mileage: 82


Mon 8 Aug      
1:47pm  6 miles easy from work
7:07pm 7.5 miles including track session at Wythenshawe: 6x800m (2mins).  2:22, 2:18, 2:17, 2:18, 2:18, 2:19.  A little off Matt and James as to be expected as they were doing 4 reps.  Last 2 alone.  Still not great

Tue 9 Aug        
7:49pm  8 miles from home

Wed 10 Aug    
6:30pm  7 miles including grass session alone after work.  10x50secs (50secs).  Didn't feel like I was moving well at all

Thu  11 Aug     
REST DAY            

Fri 12 Aug         
6:38pm  6 miles easy from home

Sat 13 Aug       
6:22pm  11 miles including 10000m Track Race.  See race report.

Sun 14 Aug      
9:04am  14 mile hill run
3:38pm  5 miles including Northern Mens League 5000m, 1^st in 16:14.  Just did enough.

Weekly Mileage: 63

Mon 15 Aug    
2:17pm  5 miles easy from work
6:49pm  9 miles easy from Mum and Dad’s house

Tue 16 Aug      
5:11pm  13 miles including track session at Sport City: 7 sets of 400m (30secs), 600m.  200m jog between sets.  67, 1:43, 68, 1:41, 66, 1:40, 66, 1:41, 66, 1:43, 66, 1:41, 68, 1:44.  A good session on the whole

Wed 17 Aug    
2:39pm  6 miles easy from work
7:11pm 6 miles including 6x30sec strides

Thu 18 Aug      
REST DAY                                                                                                                                

Fri 19 Aug         
8:58pm  5 miles easy

Sat 20 Aug       
3:33pm  2 miles pre-race jog
6:59pm  9.5 miles including BMC 5000m, see race report. 

Sun 21 Aug      
8:17am  15 miles with Ben, Joe, Dand and Tess
5:54pm  5 miles very easy with Steve Phillips.                                                            

Weekly Mileage: 76


Mon 22 Aug    
1:53pm  7 miles easy from work
7:07pm  10 miles steady from Wythenshawe with Matt and Ben

Tue 23 Aug
1:03pm  6 miles easy from work
5:07pm  10 miles including track session at Sport City: 6x1000m (200m jog).  2:57, 2:55, 2:54, 2:56, 2:56, 2:51.  Better session.

Wed 24 Aug    
9:28pm  11 miles.  Late night run from Harrods to Kingston after a long day working at Harrods.

Thu 25 Aug      
8:43pm  6 miles made up of 2 easy, 2 tempo, 2 easy                                               

Fri 26 Aug         
11:36am  5 miles                                                                                                               

Sat 27 Aug       
2:52pm  8 miles including British League 5000m race.  See race report.

Sun 28 Aug      
8:51am  15 miles with Ben, Joe, Dan and Stevie Stockton.  Finished run by running the 2 miles to work
3:17pm  4 miles home from work

Weekly Mileage: 76