Back log of training.

18/10/10-25/10/10

Monday- am: 40 mins easy

             pm: 40 mins with Steve

Tuesday- am: 40 mins easy

              pm: Track session on 7x800m off 200 jog in 90 plus 2x200m at the end. Times were 2:17, 2:15, 2:15, 2:16, 2:15, 2:15, 2:14, 29, 28. Felt good and had to battle some wind.

Wednesday- am: Weights

                  pm: Could only muster 40 mins could of a bad stomach.

Thursday- am: 40 mins plus drills.

               pm: 8 mile steady state run averaging 5:25 per mile. Felt really good and relaxed.

Friday- 55 mins steady.

Saturday- am: 20 mins tempo on a muddy and windy canal. Mile splits were 5:14, 5:00, 5:06 and 4:59. I was very slack on the first mile but managed to get myself moving after that.

Sunday- am: 80 mins

            pm: Core work

79 mile week

25/10/10-31/10/10

Monday- am: 40 mins easy plus weights

             pm: 40 mins steady

Tuesday- am: 40 mins easy

              pm: Track session of 5x1k off 200 jog in 90s. Plan was to run them easy, hard, easy, hard, easy with the easy ones being 2:55 and the hard ones being 2:48. I did 2:55, 2:47, 2:56, 2:45 and 2:55. There was wind on the track which made this hard work and after the 2:45 the last easy one was actually quite tough.

Wednesday- am: Circuits

                  pm: 65 mins steady.

Thursday- am: 40 mins easy plus drills.

               pm: 8 mile steady state run averaging 5:27 pace. The wind made this run tougher than last week.

Friday- 50 mins steady plus core.

Saturday- Made a massive schoolboy error and forgot my watch so had to jack my session and jump in with Steve's. It was 2 miles at tempo, 2 miles 4 beats under tempo then another 2 miles back at tempo. As it was Steve's session we ran to his heart rate and I just sat on his shoulder throughout. I don't know the mile splits as I didn't have a watch but I think he said we averaged sub 5:10 pace for the whole run.

Sunday- am: 80 mins steady.

            pm: Core

78 mile week  

1/11/10-7/11/10

Monday- am: 40 mins easy plus weights.

             pm: 40 mins steady with Christian Booker.

Tuesday- Track session of a mile in 4:50 then 8x300m off a minute. Horrible wind but I did 4:48, 47, 46, 45, 45, 45, 45, 44, 43. Didn't feel that great and didn't have much bounce, maybe because I did the session in the morning. Really happy with the times though and got the legs moving before the race at Mansfield.

Wednesday- Rest day.

Thursday- am: Drills

               pm: Simple out and back run. Went out for 20 mins and got back in 17:40. Felt really good.

Friday- Just 17 mins of jogging.

Saturday- National Cross Country Relays. See race report.

Sunday- Easy 80 mins.

 45 mile week