Mon 7 Nov 
REST DAY 

Tue 8 Nov   
1:18pm  8 miles easy.  Felt good and moving well after day off.  Road run through Reddish into Levenshulme with loop back
5:36pm  11 miles including track session at Sport City: 8x1000m (200m jog).  2:56, 2:56, 2:56, 2:57, 2:56, 2:57, 2:58, 2:56.  Really pleased with this session, with Ben & Joe.

Wed 9 Nov 
2:23pm  10.5 miles easy on hilly terrain around Hyde/Dukinfield/Stalybridge: some trail, some grass, some road.  Met Mohamed after 4 miles and then we headed for the hills.  Easy run on whole but worked hard on the climbs
6:34pm  6.5 miles very easy recovery run around Hyde/Dukinfield/Denton with the Sweatshop Hyde running group

Thu 10 Nov
10:05am  8 miles steady/fast on the Tame Valley Trail with Mohamed
7:06pm  9 miles including grass session in dark at Stretford (with headtorch):  10x1m45 (1min).  Lack of light took some adjusting to but was getting down to sub 5:00 pace despite the mud.  Starting reps with Tom Charles

Fri 11 Nov   
2:15pm  10 miles easy, solo run through Audenshaw, Droylsden, Ashton, Guide Bridge and back home
8:02pm  6 miles easy.  Ran to Hyde and back on my own

Sat 12 Nov  
8:50am  8 miles easy with Ben around Heaton Park

Sun 13 Nov
10:53am  3 miles
1:41pm  13 miles including Manchester Cross Country League Match 2.  See race report

Weekly Mileage: 93

Disappointing start to the week on Monday, had planned a big mileage week starting with two runs totalling 16 miles.  A member of staff calling in sick meant I had to work a long shift and my plans to run on my break and after work were shelved.  Fortunately was off the rest of the week on holidays and was able to get a very good 6 days in.  Trained really hard this week and came into the race a little tired, but it’s good race practice.  Two easier weeks now with races and then will push on throughout December towards the bigger targets in January/February