Mon 4 Oct  
3:02pm  5 miles easy   
7:09pm  8 miles including 4x1600m (2mins).  Track session at Wythenshawe with the group.   4:50, 4:46, 4:42, 4:36.  At the front with Andy and Raven, really shocked to feel so good 8 days after the marathon.  I’ve felt rubbish on every run since the marathon so even more of a surprise.  Was keen to get back into full training this week after a paltry 31 miles last week but coach Poole gave me clear instructions after the session – 45 miles this week and two sessions.  With a 12 miler planned for Sunday, thats 5 days to do 20 miles.  At first I was not at all impressed but Norman has a point – I have just raced a marathon and need to recover.  He’s right too often for me to ignore him!  2 rest days this week it is then!

Tue 5 Oct    
REST DAY                                          

Wed 6 Oct  
1:10pm  7 miles easy

Thu 7 Oct    
6:58pm  8 miles a bit quicker, a lot of it hovering just outside 6:00 pace

Fri 8 Oct       
REST DAY                                          

Sat 9 Oct     
1:34pm  7 miles including a leg of the Manchester University Relays.  Time: 10:44. Fastest leg of the relay was Nick Goolab/Michael Williams 10:32.  Felt pretty good, bouncy and fresh.  2.2 miles is a bit quick after all the marathon work but it was a good bit of fun for the University old boys and wasn’t that far away from the fastest leg.

Sun 10 Oct  
7:19pm  12 miles

Weekly Mileage: 47