Mon 3 Jan
6:46pm  18 miles.  My longest run since returning from injury before this was 12 miles.  I set off with the intention of doing anything between 12 and 15 depending on how I felt.  Strangely – after racing on a tough cross country course yesterday, once I got past 6 miles I felt immense and started to move through the gears, when I still felt good inside 6 min mile pace at 15 miles it was a good feeling!  Finished with an easier three miles.   Splits: 7:51, 7:33, 7:16, 7:04, 7:11, 7:01, 6:43, 6:52, 6:44, 6:32, 6:26, 6:16, 6:14, 5:56, 5:55, 7:01, 7:01, 6:57. 

Tue 4 Jan
2:12pm  6 miles
8:18pm  9 miles   

Wed 5 Jan
1:58pm  6 miles
6:43pm  8 miles including 6x1000m (90secs).  Apart from a few 400s last week, this was my first session for a month after the injury.  Did it on my own in pretty grim conditions.  3:01, 2:58, 2:59, 2:58, 2:58, 2:57.  Gives me more of an indication where I’m at – the answer to that is lots of hard work to be done!

Thu 6 Jan  
6:38pm  13 miles.  Ran down to East Cheshire Harriers (it’s about 5k from my house) and did their Thursday club run which tends to be 7min mile pace or thereabouts.  Then ran back home afterwards.

Fri 7 Jan     
1:05pm  6 miles

Sat 8 Jan   
1:44pm  13 miles inc Greater Manchester Cross Country.  4^th place, see race report (which I will publish when results are available)
7:28pm  5 miles recovery run. 

Sun 9 Jan
6:47pm  20 miles.  Much tougher long run route than Monday.  The feature of the run was two vicious climbs.  One which was 3 miles long continuous  between 3 and 6 miles (Ashton to Mossley).  The second was a slightly shorter but steeper climb from Stalybridge to Mottram after 10 miles.  Splits 7:59, 7:35, 7:24, 7:26, 7:31, 7:29, 6:58, 6:49, 7:01, 7:06, 7:21, 7:37, 6:52, 6:56, 6:44, 6:25, 6:16, 5:58, 6:56, 6:49.  For those interested in seeing the route and elevation profile it is at this link: http://connect.garmin.com/activity/62784038

Weekly Mileage: 104

Really took a few risks this week as its still early days after the injury and I’m absolutely delighted to say that it was totally pain free!    This was actually my biggest week since August – 20 weeks ago!   Inevitably got tired as the week went on and this was reflected in the race performance, but I’ve done this return to fitness thing enough times to know that the work I’m putting in now will pay off soon!