Mon 21 Feb
2:53pm 6 miles very easy, 47mins
7:08pm 10 miles steady with Andi and Gareth, 67mins

Tue 22 Feb
2:16pm 6 miles easy, 46mins
6:22pm 10 miles including track session with Jonny Mellor.  2 sets of 5x1000m (60secs), 3mins rest between sets.  2:59, 2:59, 2:59, 2:59, 2:58, 2:54, 2:54, 2:54, 2:54, 2:54.   Effectively 10k PB pace for the first five, 5k PB pace for the second five.  Pleased to hold Jonny for the entire session.  Felt fine following Saturdays tough National, massage this afternoon helped.

Wed 23 Feb
5:29pm 15 miles, started easy and built up to steady pace, last 10 miles ave 6:20s.  1h40

Thu 24 Feb
2:46pm 6 miles easy, 46mins
7:05pm 9 miles including track session 10x600m (200m jog)  1:42, 1:43, 1:44, 1:43, 1:43, 1:43, 1:43, 1:43, 1:43,

Fri 25 Feb
12:26pm 7.5 miles easy, 58mins
7:17pm 7.5 miles easy, 57mins

Sat 26 Feb
7:53am 4 miles very slow jogging, recovery day, 33mins.

Sun 27 Feb
10:27am 21 miles including 13 miles at marathon pace, 2h10.  Used the Wrexham Half Marathon for the MP section - worked out well as I picked up £60 cash which is better than soldiering through traffic round here and with no tangible reward!  Windy day and a very lonely run, 71:04 for the half which is probably about right - I wouldn't run faster than 2:22 alone in those conditions.  Most miles 5:15-5:20ish as targetted but the windy miles were much slower and I never got that time back.  Strong controlled and full of running at the end as I should be, but legs were feeling two hard track sessions this week.
7:02pm 4 miles easy recovery jog with Simon Horsfield, 31mins 

Weekly Mileage: 106


A hard week - don't normally attempt three sessions if I top 90 miles and now I remember why.  Felt a bit leggy on Sundays MP run and hamstrings were tight, 11 miles of track running in the previous 5 days will stay in your legs.  Now for an easier week - want to try and run a decent half at Bath next week.  I ran 67:34 at Helsby 4 weeks ago and seem to have moved on since then so hopefully I will run a bit faster!