The training before and after Liverpool.

22/11/10-28/11/10

Monday-Day spent in bed

Tuesday-Had a track session on 9x400m. I could only do 3 as my legs were knackered.

Wednesday-20 mins jogging

Thursday-Went 15 mins out down the canal and came back in 12:40. Felt ok-ish on this run so decided to race on the weekend.

Friday-20 mins jogging plus some strides.

Saturday- Euro cross trial. See race report.

Sunday-60 mins in Selly Oak park. Feeling better.

27 mile week

29/11/10-5/12/10

Monday- am: Weights

             pm: 1 hour steady. Felt quite good.

Tuesday- am: 40 mins easy

              pm: Couldn't go on the track so had to do reps on the ring road around uni. Did a lap in 5:23, then did three laps straight off with splits of 5:24, 5:10 and 5:00.

Wednesday- am: Circuit training.

                  pm: 65 mins. Felt really good.

Thursday- am: 40 mins easy plus drills.

               pm: Did three laps of Selly Oak park then 2 sets of 10x30s hills. Felt strong on the 3 laps then the hill reps were tough in the snow.

Friday- 50 mins then core. Running in the snow had finally caught up with me and my legs were dead. Couldn't wait to finish this run.

Saturday- Session at Metchley. Did 5x1 lap off 2 mins then 3x15s with the first 10s striding and the last 5s sprinting as hard as I could. The lap times were 2:46, 2:42, 2:41, 2:42 and 2:38. Felt good on this session and quite strong.

Sunday- 80 mins. Solid run and good way to end a good week.

71 mile week