Mon 7 Feb
am 6 miles easy
pm 8 miles including road session 6x800m (75secs).  Norman's group were doing 4x1850m off 2mins recovery.  Did the first 800m of each rep (used 0.5mi on Garmin so a touch over), working hard to keep up with Tom Lancashire.  Took 75secs rest and then rejoined the rep 10 metres behind Tom, chased him down and then took the pace on myself.  2:24, 2:24, 2:16, 2:18, 2:17, 2:21.

Tue 8 Feb
REST DAY.  Wanted a bit of bounce in the legs for Armagh 5k on Thursday so took first rest day for 49 days.  In fact my last rest day was the last of my 12 consecutive days off with injury so it's been a really positive return to training.

Wed 9 Feb
am 6 miles easy before flying to Belfast

Thu 10 Feb
am 4 miles easy in Armagh
pm 10 miles including Armagh 5k race.  29th, 14:56.01.  See race report.

Fri 11 Feb
am 6 miles.  Then fell asleep at 5pm, slept for 15 hours and missed planned evening run.  Didnt go to bed last night due to flight times - pissed off with myself, what a bad idea.

Sat 12 Feb
am 10 miles including 8x60sec hills, jog back recovery. 
pm 6 miles easy

Sun 13 Feb
am 20 miles (1:59:28) with Andi Jones, Splits 6:23, 6:03, 5:43, 5:51, 6:05, 5:45, 6:06, 5:55, 6:08, 5:59, 5:51, 6:02, 5:53, 5:48, 5:51, 5:59, 6:00, 6:00, 6:07, 5:48.  Pretty strong winds and some muddy stretches on the River Mersey so pleased with this run, it felt surprisingly good.  Runs like this are going to be important in this marathon build up.

Weekly Mileage: 75