Mon 3 Oct        
1:01pm  12 miles.   Started new job today, was fortunate to have somebody working with me which allowed me to run on break.   Even better – I arrived an hour earlier than I was scheduled and was able to take a longer break.  Ran to Lytham and back, clipping along quite well.

Tue 4 Oct          
12:39pm  6 miles easy from home (day off work)
7:08pm 10.5 miles including grass session 3 sets of 2024m (1min), 1012m (2mins).    Session with Matt at Altrincham.   6:35 (5:04/mi), 3:11 (4:58/mi), 6:28 (5:01/mi), 3:12 (5:00/mi), 6:30 (5:04/mi), 3:07 (4:53/mi).  A good session, times stacked up well with previous winters times when in form.

Wed 5 Oct        
2:26pm  9 miles easy from work on my break
6:35pm  5 miles easy from work straight after shift ended

Thu 6 Oct
9:15am 4 miles treadmill run at work before long lone shift started
8:44pm  6 miles easy when I got home from work

Fri 7 Oct
9:15am  5 miles treadmill run at work before long lone shift started

Sat 8 Oct
9:01am  9.5 miles including road session 5 x 1 mile (2mins).  5:01, 5:01, 5:01, 4:54, 4:50.  Just me and Matt Barnes in Heaton Park, Matt was strangely out of sorts languishing behind me, my times didn’t stack up well with the last two times I did this, it was hard with nothing to chase as there usually is.  Straight to work afterwards.

Sun 9 Oct
6:20pm  18 miles from home after work, alone.  Undulating route on the roads through Ashton, Stalybridge and Mossley all the way out to Greenfield and looping back.

Weekly Mileage: 85


Mon 10 Oct      
1:27pm  8 miles easy from work on break.  Will have three days off work this week as I worked six days last week.
7:02pm  6 miles easy with Marius from home after work

Tue 11 Oct        
2:12pm  5 miles easy from home (day off work)
6:38pm  9.5 miles including road session 3x1400m (700m jog), 4x700m (90secs) .  4:16 (4:54/mi), 4:14 (4:52/mi), 4:10 (4:45/mi), 2:03 (4:47/mi), 2:02 (4:44/mi), 1:59 (4:37/mi), 1:59 (4:42/mi).  At Stockport with Steve V, Pat & Jack Martin and the other Stockport lads, a good session

Wed 12 Oct      
12:54pm  6 miles easy from home (day off work)
4:57pm  6 miles steady with Andy, Marius and Mohammed

Thu 13 Oct        
REST DAY            

Fri 14 Oct          
9:12pm  4.13 miles easy, late run from home after work

Sat 15 Oct         
1:02pm  10 miles including National 6 Stage Road Relays.  See race report. 

Sun 16 Oct        
6:40pm  13 miles steady after work with Ben

Weekly Mileage: 67


Mon 17 Oct      
3:04pm  9 miles easy from work on my break

Tue 18 Oct        
1:28pm  6.5 miles easy from home (day off work)
6:25pm  8.5 miles including track session at Stockport: 12x400m (45secs).  69, 68, 67, 66, 67, 67, 67, 68, 67, 67, 66, 65.  Great session taking it in turns to lead reps with Steve V, Pat & Jack Martin, Andy Nixon and Mike Sawrey.  Took two reps each which made life a lot easier.  First time on a track in seven weeks

Wed 19 Oct      
6:10pm  17 miles from home (day off work)

Thu 20 Oct        
REST DAY

Fri 21 Oct          
2:51pm  8 miles easy from home (day off work)
8:09pm  5 miles easy

Sat 22 Oct   
2:01pm  9.5 miles including Manchester Cross Country League.  Went straight to race from work.
 7:39pm 4 miles jogging

Sun 23 Oct  
9:24am  15 miles before work with Ben

Weekly Mileage: 82

Mon 24 Oct
1:43pm  8 miles easy from work on my break

Tue 25 Oct  
2:00pm  6 miles easy from home (day off work).  Bouncing along, legs felt unusually great
6:24pm  10 miles including track session at Stockport: 16x400m (45secs).    68, 68, 66, 68, 68, 68, 67, 68, 67, 67, 67, 66, 65, 66, 64, 65.  Smaller group tonight.  Me, Steve Vernon and Mike Sawrey taking it turns to lead the reps.  Good progression throughout session, and from when we did 12 reps last week.

Wed 26 Oct
3:05pm  8 miles easy from work, on my break
6:34pm  4 miles easy after work with the shop’s running group                       

Thu 27 Oct          
REST DAY

Fri 28 Oct            
8:38pm  7 miles easy from home after work

Sat 29 Oct           
6:33pm  3 miles easy with Marius when we arrived in Portsmouth.

Sun 30 Oct          
10:07am  15 miles including Great South Run – see race report. 

Weekly Mileage: 61