Mon 20 Jun
7:06pm  12 miles steady.  Ran from the track at Wythenshawe with Andi, Matt and Ben. 

Tue 21 Jun  
11:06am 5 miles easy.
6:20pm  9 miles including track session.  4x1000m (2mins), 5x300m (100m jog).   Hadn’t done a session for a few weeks but hamstring/glute problem seems to have finally settled so gave it a go.  Session on my own.   2:55, 2:53, 2:55, 2:54, 46, 48, 47, 47, 47, 47.  No reaction.  Times weren’t great but at the same time weren’t disastrous, just got to start building now and try to get some reasonable late season track times.

Wed 22 Jun
9:59am  11 miles easy.  Easy run from home over the hills with Pete Matthews

Thu 23 Jun  
7:15pm  5 miles including track session at Stretford.  2x600m (2mins), 2x400m (1min), 2x200m (30secs), 2x100m (15secs).   Bit short and sharp tonight but if I want to be running well at 3000m and 5000m I need to do the occasional faster session like this.

Fri 24 Jun    
REST DAY    

Sat 25 Jun   
10:40am  9 miles including 5 mile tempo run on grass.  With Gavin, Charlie and Jaimie Roden.  Didn’t have a Garmin on it but Gavin had it at 5:30/mi average pace which compares well with what I have averaged when winning the Manchester Cross Country League on the same course.

Sun 26 Jun  
9:12am  13 miles with Matt and James Bailey

Weekly Mileage: 64


Mon 27 Jun
7:05pm  9 miles including track session at Wythenshawe.  3x1000m (2mins).  2:50, 2:51,2:50.  Felt ready to get back in with Norman’s group down at Wythenshawe.  Session was a bit of a struggle – was doing these last year in 2:42/2:43.  It’s going to take a few weeks to get fast again.

Tue 28 Jun  
1:39pm  6 miles easy
7:39pm 8 miles easy

Wed 29 Jun
3:36pm  5 miles easy   
7:06pm  7 miles including track session of 8x300m (100m jog).   48, 48, 48, 48, 48, 47, 47, 45. 

Thu 30 Jun  
REST DAY                 

Fri 1 Jul        
10:48am  6 miles

Sat 2 Jul       
3:23pm  6.5 miles including British League 3000m.  See race report.  15^th in 8:45.  Can only progress from this.

Sun 3 Jul      
8:53am  14 miles steady.  With Matt, Gavin and James Bailey   
5:59pm  6 miles easy

Weekly Mileage: 67.5


Mon 4 Jul    
1:29pm  6 miles easy
7:06pm  10 miles including 3 mile tempo followed by 4x200m on track (200m jog).  Tempo run with Michael Rimmer, Matt Barnes and Chris Kays, felt ok and was at the front after Matt peeled off to run further.   Ran the 200s with Matt, the idea was to run the first 100m steady, pick up after 100m and then pick up again at 150m.  31, 30, 29, 28. 

Tue 5 Jul      
1:17pm  6 miles easy
6:44pm  10 mile fell run with Ben.

Wed 6 Jul    
7:09pm 6.5 miles including track session: 8x300m (100m jog).  48, 47, 48, 47, 48, 48, 48, 48.  Plantar fascia was sore this morning after last nights fell run, was fine on session tonight.

Thu 7 Jul      
REST DAY                 

Fri 8 Jul        
REST DAY.  Wouldn’t normally do two back to back rest days but plantar fascia has been sore last three mornings so giving it chance to settle down.

Sat 9 Jul       
3:02pm 4 miles easy. 
8:00pm 6 miles including Solihull BMC 5000m.  See race report.  Much better race than recent training suggested, very pleased with 14:42.  Went through 3000m faster than I raced 3000m last week.  No problems from PF today

Sun 10 Jul   

11:01am  12 miles easy, no problems from PF.

Weekly Mileage: 60.5

Mon 11 Jul
1:54pm  5 miles easy
7:06pm  11 miles steady finishing with 4x200m on track (200m jog).   Steady run with Andi, Matt Barnes and Matt Shaw.  200s as last Monday. 

Tue 12 Jul   
11:18am  6 miles easy run to work
3:40pm 9 miles easy run home from work.  Short shift at work, ran to and from work.

Wed 13 Jul 
7:07pm  7 miles including track session 5x800m.  2:13, 2:13, 2:15, 2:14, 2:13.  PF sore in the morning, really good physio session in the day and it felt tonnes better.  Session was an improvement on my recent sessions of km reps, getting closer to the times I would be hitting when in PB shape.  Intended to do 6 but my calf felt like it was about to explode on the 5^th one so I stopped, might have been the fact that I came straight from the physio and I’d had acupuncture and my calves had been twitching like mad while having it.

Thu 14 Jul   
2:22pm  9 miles easy

Fri 15 Jul      
REST DAY                 

Sat 16 Jul     
1:32pm  6 miles easy
8:50pm  6 miles easy.  Was scheduled for a session of 4x2000m today and no session Monday but due to work commitments, have switched my days around and will train on Monday.

Sun 17 Jul   
9:32am  8 miles easy

Weekly Mileage: 68             

Finally seem to be over the hamstring and glute problem which hindered me for seven weeks, and physio is confident that I am over that problem.  It’s been nice to be able to get back involved in track sessions and think about doing some serious racing again.  Solihull was a lot better than I expected or than my sessions suggested and was only 21secs shy of my PB which isn’t bad when my last 10 weeks training has looked like that of an Under 17 girl!!  However, I am still suffering with a little bit of Plantar Fasciitis most mornings, and the pain is always worse when I try to step up the mileage.  I know this because I am starting each week with vigour, and getting to Wednesday/Thursday and the PF has become noticeably worse.  The physio’s advice has been rather than do 70 mpw and doing nearly half of that in the first two days, to spread it over the week so I’m doing roughly 10 miles a day.  I will try to do that this week and see if things are any better but when you know you thrive off big mileage, it’s difficult to get your head around it.

Cheers,
Dave