Mon 20 Dec 
REST DAY                  

Tue 21 Dec   
8:43pm  4 miles.  Got the all clear to try my first run after injury.  Nine days off in total.  Went for run just after physio so as expected was a bit sore.  Physio has given me a schedule to follow.  Averaged 6:55 per mile.

Wed 22 Dec 
7:30pm  5 miles.  A noticeable improvement, hardly felt it at all today.  Averaged 6:31 per mile.  Surprised how good I feel after nine days of doing nothing.

Thu 23 Dec   
7:07pm  8 miles.  Ran with two of the guys from the local club East Cheshire Harriers – Gary Matthews and Paul Backhouse.  Route was a bit more icy than last two days.  Easy pace today 7:36 per mile average.

Fri 24 Dec      
8:11pm  10 miles progression run.  Splits: 7:45, 7:22, 6:40, 6:29, 6:10, 5:58, 5:45, 5:43, 6:53, 6:47.  Was trying to run 15secs per mile faster each mile and then finish with two easier miles.  Was nice to go through the gears and test myself for the first time.  5:45 mile felt nice and easy so it was a tad disappointing that I could only finish on a 5:43, was a little hill in that mile and some more ice on the pavements.  We’ll have to see how my tempo goes early next week to see where I really am.

Sat 25 Dec    
12:11pm  12 miles.  Christmas Day run with Andy.  Ran on canal and it was covered in snow, achilles worse today so I need to stay on the roads where possible.  Averaged  7:23/mi

Sun 26 Dec   
10:20am  5 miles.
4:44pm  7 miles.  Couple of easy runs today as I’m going to attempt Ribble Valley 10k as a tempo run tomorrow.  It seems theres nowhere safe to do one so might as well go where the roads are closed!

Weekly Mileage: 51

Pleased to get six consecutive days in on my return to training.  Rehabilitation going to plan.  Improving by the day but not out of the woods yet.  Theres still inflammation there and it will be a gradual process. Pleased that I don’t feel like I’ve lost too much fitness, have been pretty disciplined with my diet and lifestyle choices while injured.