Mon 29 Aug    
9:06am  6 miles run to work.  PF was horrendous this morning, first mile was outside 9mins.  This is the worst it has been.
4:22pm  10 miles run home from work

Tue 30 Aug      
5:30pm  11 miles including track session at Sport City: 16x400m (30secs) then lap jog, then 2000m in 6mins.   68, 68, 67, 67, 67, 67, 67, 67, 67, 68, 67, 67, 67, 65, 66, 65, 6:00.  Running the 400s with Matt Barnes and Andi Jones, finished session strongly.  Matt and Andi were a little ahead of me after I passed 800m in 2:28, but I grew in confidence and pegged them back  with a 3:32 last 1200m and we finished together.  Another improved session.

Wed 31 Aug    
2:26pm  6 miles

6:37pm  10 miles

Thu 1 Sep         
2:00pm 4 miles on the treadmill
7:20pm  11 miles including broken tempo session.  3x3000m (200m jog).  Running at about 5:15/mile pace, felt strong

Fri 2 Sep  
10:49am  8 miles before a short day in work
4:19pm  5 miles after work, then travelled up to the Lakes for a training weekend with my housemate Ben and his club Salford Harriers.

Sat 3 Sep
9:35am  11 miles including road session 5 x 1 mile (2mins)    5:02, 5:03, 5:03, 5:01, 5:02.  Limping on the reps with my PF, this is the worst it’s been on a session, not good. 
4:35pm  5 mile fell run.  Ridiculous run in appalling weather, they weren’t paths!!

Sun 4 Sep
9:18am  14 miles around Lake Derwentwater and Newlands Valley with Ben, Joe, Dan, Anna and Tess.  PF was horrendously bad for the first 10mins, limping badly.  It’s time to try something different to try and improve the situation, or to finally take some time out.
     
Weekly Mileage: 101


Mon 5 Sep       
2:19pm  4 miles
6:30pm  4 miles on the treadmill

Tue 6 Sep         
1:35pm  6 miles
8:14pm  11 miles including session: 10mins hard, 6x400m (100m jog), 10mins tempo.  First effort was done within the 5000m race I put on at Stretford, I was acting as a second pacemaker trying to help people get under 15mins.  Did 3300m in 10mins and was bang on pace for a 15:00 5k.   Matt Barnes was pacing the leaders, we then did  6x400m off 100m jog in 66/67s once the race finished and then finally onto the roads where we ran 10mins at tempo. 

Wed 7 Sep       
2:07pm  6 miles

6:37pm  7 miles

Thu 8 Sep         
7:20pm  6 miles including 8x50sec extended strides with Ben. 

Fri 9 Sep  
REST DAY                                                                                                                                

Sat 10 Sep        
10:08am  4 miles easy with Ben

Sun 11 Sep      
9:10am  11 miles including Cardiff 10k race.   10^th, 30:51.  Best race since Solihull in July.  See race report.   Splits 4:47, 4:57, 5:07, 4:57, 5:02, 4:58. 

Weekly Mileage: 60

Mon 12 Sep    
1:57pm  5 miles easy from work
7:02pm  12 miles with Ben.  Moving well after race yesterday

Tue 13 Sep      
7:09pm  12 miles

Wed 14 Sep    
1:54pm  5 miles easy from work
6:25pm  9 miles including session.  5k trail race then ran the course again straight away doing 5k of 1min easy, 2mins hard.  All in all, it ended up being efforts of 16mins(ish), 4x2mins for a total of 24min of efforts.  Race was the Helen Clitheroe Gold 5k, to raise money to support Helen’s 2012 training.  Won race in 15:56, having pulled away from Ian Grime and Will Smith after 1km.  Efforts were at same pace as the race according to Garmin.  See race report for more details.

Thu 15 Sep      
6:42pm  17 miles.  Longest run since March, great to be able to run this far without issue.

Fri 16 Sep         
2:38pm  6 miles
7:42pm  8 miles.  Running a struggle today after yesterday, kept pace easy                

Sat 17 Sep        
11:06am  4 miles easy.  
6:30pm  4 miles treadmill run.  Felt better today but still tired                            

Sun 18 Sep      
10:05am  15 miles including Sutton 10k race as a tempo run.  See race report
5:00pm  4 miles on the treadmill in 24mins.  Sweated buckets despite the short run.

Weekly Mileage: 101

Great to get another 100+ week in, Wednesday was a good session.  Paid a bit for the long run on Thursday and fatigue carried into Sunday’s tempo but to be expected while I am getting used to full training again.   Hardly any bother at all from the PF this week, think the shoe amnesty last week and the friction massage with the towel before leaving bed has helped a massive amount.  Hamstring has been fine as well!


Mon 19 Sep    
6:09pm  15 miles.  Ran to city centre, then met Ben as he was finishing work and ran back home with him.  Felt good tonight, moving well.

Tue 20 Sep      
1:23pm  5 miles easy 
6:20pm  13 miles including 5 x New Zealand Road hill reps.   The hill measured just over 1km, and the jog back through Vernon Park was 600m long.  Times for the hills  were 3:32, 3:29, 3:21, 3:24, 3:23.  Really pleasing session at the front of the group with Pat Martin and Garry Bristow and felt great again. 

Wed 21 Sep    
2:20pm  6 miles
6:41pm  7 miles.  Felt awful on both runs today.

Thu 22 Sep      
REST DAY                        

Fri 23 Sep
7:21pm  6 miles easy, with a few strides towards the end

Sat 24 Sep        
1:22pm  14 miles including leg of the Northern 6 Stage Road Relays.  Set off in 13^th and brought us up to 5^th.  Time was 18:04 compared to the fastest leg 17:18 by Mellor.   Felt strong today.  Another step forward.   See race report

Sun 25 Sep      
5:14pm  14 miles with Ben after work. 

Weekly Mileage: 80

Good week, and a good race performance.  Very little issue from the PF now, I’m aware of it for a couple of minutes first thing in the morning but it isn’t bothering me at all while running now which is meaning I can train normally, I hope it stays that way.  Hamstring again fine, I just wonder if track running and wearing track spikes has been part of the problem as it’s been two weeks since I ran on the track.  Really enjoyed the long hill reps on Tuesday and think doing more of these in the initial stages of the winter will bring me on quite quickly, along with regular 10k and tempo based work. 


Mon 26 Sep       
1:55pm  6 miles easy with a faster last mile     
7:05pm  11 miles steady with Ben.  Felt great today

Tue 27   Sep
6:22pm   13 miles including 5x200m (200m jog) on the track followed by 5x1000m hill reps, 600m jog back down through park.  Same session as last week, 32, 32, 33, 32, 32, 3:31, 3:21, 3:26, 3:21, 3:23.  Great session with Pat and Jack Martin and Garry Bristow

Wed 28 Sep       
6:37pm  17 miles

Thu 29 Sep         
8:51pm  10 miles                              

Fri 30 Sep            
REST DAY              

Sat 1 Oct             
9:01am  11 miles including road session: 5x1mile (2mins).  4:47, 4:43, 4:44, 4:47, 4:44.  Same session as August 6th, averaged 10secs faster here per rep to underline the recent progress I've made.

Sun 2 Oct            
11:50am  10 miles            

Weekly Mileage: 78