Big update.

17/8/09-23/8/09

Monday- 43 mins easy

Tuesday- 8x200m in flats off 200 jog. Times were between 28-26.

Wednesday- 35 mins easy

Thursday- 2 miles jogging, drills and strides on the track then a mile jog home.

Friday- 25 mins easy

Saturday- BAL 1500m. 5th in 3:55. Ok race. Felt not too good early on, going through 800m in 2:10 felt very hard. Still managed to close the last lap in 58. Last race of the season so a break from now on.

Sunday- Break

24/8/09-30/8/09

Monday- Break

Tuesday- Break

Wednesday- Break

Thursday- Break

Friday- 20 min jog

Saturday- 25 min jog

Sunday- 30 min jog

31/8/09-6/9/09

Monday- 50 mins steady then prehab exercises. My legs felt like they were moving fast but they weren't getting tired.

Tuesday- 40 mins steady with core exercises. Again, legs felt like they were moving fast but I didn't feel very tired.

Wednesday- am: 30 mins jog

                  pm: 30 mins steady with prehab exercises. First double day in a long time but I felt good.

Thursday- 60 mins steady with core. This WAS fast but I wasn't very tired.

Friday- 30 mins steady. Felt a bit tired today

Saturday- 3 mile tempo in 16:03 (5:25 miling). This was a big wake up call. First intense stuff I had done in a while and it showed, as this was supposed to be a 4 mile tempo. I didn't have a heart rate monitor so don't know if I was running at tempo but it felt like tempo and the breathing was so bad, chest was very heavy; legs were alright though.

Sunday- 65 mins steady with core. Felt good today. My longest run in a very long time.

50 mile week. It's monday today and I feel fine so good to know I've come out of a 50 mile week feeling good. Mind you, I haven't done todays run yet.