Mon 28 Mar
4:42pm  12 miles.  Just the one run today as I spent the morning travelling to Portugal for a block of warm weather training.  Ran the first 10 miles with Ian Rawlinson, Jason Ward, Martin Williams and Steve Sharp and then added on.  Legs not bad at all after yesterdays Half Marathon.

Tue 29 Mar
8:38am  7 miles.  Group run.  Out and back run to Vilamoura on the trail.
4:39pm  11 miles.  Group run.  A bit pacier tonight, finishing with some sub 6:00 miles.  69mins.

Wed 30 Mar           
8:36am  7 miles.  Group run along the trail to Vilamoura and back on the direct route through the nature reserve (the direct route involves wading through a river!)
5:12pm  15 miles.  First 7 miles with Steve Sharp run at a pretty decent pace, then met Mick Hill and ran 8 with him, similar sort of effort but pace dropped as we were running over the cliffs which involves some up and downs.   

Thu 31 Mar
8:42am  6 miles.  Chose to run alone this morning as I wanted a slow run before this afternoons session.  Ran around the nature reserve.
5:44pm  11 miles including grass session 5x2000m (2mins).  Did this on the course for the Euro Cross Country held back in December, still all taped off!!  Session with Martin Williams and Mick Hill.  6:10, 6:16, 6:16, 6:17, 6:19.  Good session approx 10secs up on Martin, hard to judge how well I was going but was averaging around 5:00/mi on a loop with hills and sand.  Pleased with session.   Jason did his own session of 2k, 6x400, 2k and dragged me to a faster first rep before I found my own rhythm.

Fri 1 Apr      
8:33am  10 miles group run with Sharpy, Martin and Ian.  Flat run along the trail to Vilamoura and back through the nature reserve.
5:36pm  6 miles with Martin and Jason over the cliffs.

Sat 2 Apr     
9:44am  6 miles with Mick.    
5:06pm  11 miles including session 2 x 3 miles tempo (2mins).   Did this along the trail to Vilamoura.  Wasn’t a bad place to do it, despite the loose stones and sand on the trail.  15:23, 15:49.  Efforts comparable as its slightly downhill on the way out and the wind is also against you coming back.   Myself and Martin stride for stride, ahead of the other guys, very pleased with the session.  Martin is definitely back in the game after that session.

Sun 3 Apr   
9:35am  17 miles.  Group run with Sharpy, Ian, Martin and Mick.  Last 3 miles on my own.  Was out for 1:59 in total. 

Weekly Mileage: 119                                                                                                                                                                                                           

Really good week, my best of the marathon build up, and I've felt great off it.  Reduced my Sunday run to 17 this week and will now start my gradual taper towards London.