Week Beginning 27/12/10
Monday: 9 miles easy with Stu (9 total)
Tuesday: 4 x 1 mile up hill with long recoveries (New Road, Berkhamsted), 3 mile warm down, (11)
Wednesday: 14 miles, 90 mins (Berkhamsted HM plus a bit) (14)
Thursday: 3k-1k-800-600-800-1k (9:47,3:10,2:32,1:56,2:30,3:10), extended run home, (15)
Friday: 8 miles easy (8)
Saturday: Cannon Hill 5k 16:25 1st position, long warm down (12)
Sunday: 21 miles (21)
Week total: 90 miles
2011 total: 33 miles
Week Beginning 03/01/11
Monday: Rest
Tuesday: 5x1k track (3:10/12/12/11/14) with 200 recoveries, cycled to work and back (10)
Wednesday: AM 5 miles PM 7 miles (12)
Thursday: Sharpener session for XC 10×300 off 100 (9)
Friday: 9 miles easy in the evening (9)
Saturday: Warwickshire XC Champs, 21st, 35:07, 10k course, ran course as warm up/down (12)
Sunday: 21 miles. Icy. (21)
Week total: 73 miles
2011 total: 106 miles
Week Beginning 10/01/11
Monday: cycled to work and back, no run. Saw physio about calf/foot (0)
Tuesday: 4×1 mile (5:15/16/16/14) off 1:45 recovery, ran to track and back (11)
Wednesday: 13.4 miles. Raining. (13)
Thursday: Sharpener session for XC 10×300 off 100 (9)
Friday: 10 miles, went a bit too hard on the way back (10)
Saturday: Birmingham League XC 9k, Coventry. 59th place 31:02. Best position yet in the league. Good team performance. Warm up/down (9)
Saturday: 22 miles. Tough course, heavy legs (22)
Week total: 74 miles
2011 total: 180 miles
Week Beginning 17/01/11
Monday: The Winter Route. Stiff and sore legs. (10)
Tuesday: 4x2k (6:38,6:36,6:38,6:31) mile steady warm down, ran to track and back (12)
Wednesday: 10 miles on canal towpath. Late in the evening. Felt good. (10)
Thursday: Track: 4×800,4×600 (2:28/27/28/28/1:46/46/46/46) with 200m recoveries, ran there and back (11)
Friday: am 4 miles in 30 mins (4) pm 10 miles on the winter route – easy out, hard back (10)
Saturday: 2 mile tempo (10:44), 8×400 hill reps at the Vale (80,82,78,79,78,78,77,76), 1 mile (5:20), jogged home (12)
Sunday: Sutton Park via Spaghetti Junction 21 miles plus looping (22)
Week total: 91 miles
2011 total: 271 miles
Week Beginning 24/01/11
Monday: cycled to work and back, no run (0)
Tuesday: 10 miles. Didn’t manage planned session so ran round the track alternating hard and easy (10)
Wednesday: cycled to work and back +
10 miles easy (10)
Thursday: 6×1000 off 200 (3:10/10/09/09/11/07) – ran there and back. Very cold and windy. (11)
Friday AM: 5 miles easy. Early. PM: 10 miles. Sore stomach – slow (15)
Saturday: Cannon Hill Parkrun 1st position 16:01. Ran the course, ran there and back. Felt easy. (12)
Sunday: Tanworth Loop + Canal. Easy pace. (22)
Week Total: 80 miles
2011 Total: 351 miles
Week Beginning 31/01/11
Monday: Unplanned rest day. Ill. (0)
Tuesday: Ill. (0)
Wednesday: Ill. (0)
Thursday: Ran to track and back. Sluggish. (6)
Friday: 10 miles. Felt much better than yesterday (10)
Saturday: AM Cannon Hill Parkrun 5k 16:16 1st position. Really windy (12) PM: 4 mile jog with Poppy (4)
Sunday: 11 miles. Felt awful. Exhausted. (11)
Week total: 43 miles
2011 total: 394 miles
Week Beginning 07/02/11
Monday: Winter route (10)
Tuesday: 8x1k, 200 recoveries (3:05/09/10/08/10/12/10/13), mile steady, ran home (13)
Wednesday: AM 3 mile recovery (3) PM: Winter Route with the guys (10)
Thursday: 1 mile at marathon pace, 10×300, 3×600 with Jon, ran home (11)
Friday: AM 3 mile recovery (3) PM: Bournville and back on towpath with Gracie (9)
Saturday: AM Cannon Hill Park and back (4) PM Birmingham League XC in Northampton (35:19, 33rd) 10k (8)
Sunday: Pope Route (20)
Week total: 91 miles
2011 total: 485 miles
Week Beginning 14/02/11
Monday: 10 miles easy (10)
Tuesday: 5 x 1 mile – 7 mins effort and recovery (5:18/14/11/11/08), ran home. Raining. Worked hard (11)
Wednesday: 2 miles plus winter route (12)
Thursday: mile steady, 2×800,4×600,2×800, mile steady (5:46,2:29,2:27,1:48,1:47,1:48,1:48,2:29,2:26,5:33) ran home (12)
Friday: AM 2 miles. Sore stomach. Frustrating. (2) PM 10 miles (10)
Saturday: Parkrun – 16:08, 1st. Good race, kicked with 1k to go. Very wet. (12)
Sunday: Tanworth loop 2:06 (21)
Week total: 90 miles
2011 total: 575 miles
Week Beginning 21/02/11
Monday: Rest day (0)
Tuesday: 4x(2000/400) with 90 sec recoveries (6:34/70/6:33/69/6:32/70/6:29/68) ran home (12)
Wednesday: 8 miles easy, about 55 mins (8)
Thursday: mile at MP,4×800,mile at MP (5:39,2:28,2:28,2:31,2:31,5:38). Cut session short as I felt awful, ran home (10)
Friday: 8 miles easy, 1 hour ish (8)
Saturday: 8k controlled tempo on track 26:38, 3.2k at MP, ran home (13)
Sunday: 20 miles easy (20)
Week total: 71 miles
2011 total: 646 miles
Week Beginning 28/02/11
Monday: 10 miles (10)
Tuesday: 3x3k off 200 – 9:58/56/56, mile at MP, ran home (13)
Wednesday: 10 miles (10)
Thursday: 4x1mile,2×400 all at MP, bit of jogging, ran home. Easing off for Sunday (11)
Friday: 10 easy (10)
Saturday: Rest and stretches, gearing up for tomorrow (0)
Sunday: Berkhamsted Half Marathon 1st position 70:57. Massive PB. Happy. 3 mile warm down (16)
Week total: 70 miles
2011 total: 716 miles
Week Beginning 07/03/11
Monday: Easy 10 recovery (10)
Tuesday: 5x1k easy 3:40 ish with Gracie, ran home (10)
Wednesday: 10 easy (10)
Thursday: 4x1mile roughly at MP (5:48/40/42/39), ran home (10)
Friday: 10 easy (10)
Saturday: Rest
Sunday: Ashby 20. 1:53:42 (56:51/56:51!) 4th (20)
Week total: 70 miles
2011 total: 786 miles
Week Beginning 14/03/11
Monday: 12 slow on canal towpath, calves stiff, quads strong (12)
Tuesday: 4xmile, 3 just under MP, 1 hard. Felt exhausted after Sunday (5:38/33/35/13), mile warm down, ran home (11)
Wednesday: Rest, massage (0)
Thursday: 8×300 and 2xmile at MP, didn’t do last two 300s due to a slight pull in hamstring, ran home (10)
Friday: AM 4 miles PM 10 miles (14)
Saturday: AM 4 miles PM Midlands 12 Stage long leg 5.4M (28:40 – team were 7th) long warm down (15)
Sunday: Sutton Park via Spaghetti Junction (21)
Week total: 83 miles
2011 total: 869 miles
Week Beginning 21/03/11
Monday: 2 at MP, 10 easy (12)
Tuesday: 10k time trial 33:06 -16:33/16:33, mile warm down, ran home (13)
Wednesday: AM 4 miles – 30 mins, PM 13 miles – 1:45 (17)
Thursday: 5×300(100),5×600(200),5×300(100) on track, ran home. Tired legs, didn’t run them hard. (11)
Friday: 12 miles on towpath, felt better than yesterday (12)
Saturday: 800 warm up,1200,5000,1200,5000,1200 on track, ran there and back (3:37,17:08,3:46,17:12,3:55). Tough session (15)
Sunday: Tanworth. Slow. 2:33 (21)
Week total: 101 miles
2011 total: 970 miles
Week Beginning 28/03/11
Monday: Rest (0)
Tuesday: 10x1k (3:11/10/10/10/09/10/08/10/11/09), warm down, ran there and back (14)
Wednesday: 8 miles. Spaghetti Junction and back (8)
Thursday: 2×400,2×600,2×800,2×600,2×400 averaged about 68/1:47/2:26, ran home. Passed the 1000 mile mark for the year (10)
Friday: 9 easy (9)
Saturday: Cannon Hill Parkrun 5k, 15:46 PB, 1st, ran home (9)
Sunday: towpath run in Berkhamsted (14)
Week total: 64 miles
2011 total: 1034 miles
Week Beginning 04/04/11
Monday: 10 easy (10)
Tuesday: 2x1mile (4:53,5:03), ran there and back (8)
Wednesday: 6 easy on towpath (6)
Thursday: 1 mile at MP on track, ran there and back (7)
Friday: Rest. Don’t like tapering. Just want to run. (0)
Saturday: National 12 Stage, leg 1 28:50. Hot. Team were 43rd. Jogged the short course (10)
Sunday: Easy run on towpath. Long walk. Felt terrible. (10)
Week total: 51 miles
2011 total: 1085 miles
Week Beginning 11/04/11
Monday: 7 miles. Felt much better than yesterday. (7)
Tuesday: 2 at MP 11:14 on track, ran there and back (8)
Wednesday: morning jog (4)
Thursday: 1 at MP on track, ran there and back (7)
Friday: 2 miles AM (2)
Saturday: Rest
Sunday: London Marathon. DNF (20)
Week total: 48 miles
2011 total: 1133 miles
Week Beginning 18/04/11
Monday: swim and walk (0)
Tuesday: walking, no run (0)
Wednesday: 10 miles (10)
Thursday: AM bike ride, PM 4x(500/300) in 82/52/83/53/83/54/84/52 and 8 miles in ~50mins (12)
Friday: 8 easy recovery. Stiff from last night (8)
Saturday: Parkrun 16:03 – 2nd. Heavy legs from Thursday (10)
Sunday: Cofton and back (20)
Week total: 60 miles
2011 total: 1193 miles
Week Beginning 25/04/11
Monday: Kings Norton and back on towpath ~75/80 mins (12)
Tuesday: k-8-6-k-8-6-k (2:58,2:21,1:44,3:01,2:24,1:48,3:03) didn’t manage the last 800 and 600, slowing down too much. ran home (11)
Wednesday: AM 3 recovery, PM same as Monday (15)
Thursday: mile warm up, 2×800,2×600,2×400,2×300 (2:24/24,1:42/42,68/69,47/47) mile cool down, ran home (11)
Friday: 6 miles in 39 then 13 with Jack in 76 (19)
Saturday: 5 mile jog, cut run short due to pain in knee from yesterday’s fall (5)
Sunday: Resting the knee. (0)
Week total: 73 miles
2011 total: 1266 miles
Week Beginning 02/05/11
Monday – Friday: Enforced rest due to knee
Saturday: Midland League 5000m – Stoke, 3rd in 16:14. Felt terrible after a week off. Slow. (6)
Sunday: No run, knee flared up again (0)
Week total: 6 miles
2011 total: 1272 miles
Week Beginning 09/05/11
Monday: Cycled to work and back (0)
Tuesday: Cycled to work and back, 3 mile jog (3)
Wednesday: Rest (0)
Thursday: 3 miles easy, knee still a bit uncomfortable (3)
Friday: Same as Monday (0)
Saturday: mile hard out, mile easy back (2)
Sunday: Great Manchester 10k, 33:40 (6)
Week total: 14 miles
2011 total: 1286 miles
Week Beginning 16/05/11
Monday: Rest. Knee starting to feel stronger, fingers crossed (0)
Tuesday: 3x(mile hard out, mile easy back). Cycled to work and back. (6)
Wednesday: 10 miles, knee felt good. Cycled to work. (10)
Thursday: 6×400 hill reps at the Vale – 77,78,77,77,78,76 – ran there and back. Same hill as 22/01/11. (7)
Friday – Sunday: Away climbing in Wales (0)
Week total: 23 miles
2011 total: 1309 miles. Hope to get more in next week as the knee is feeling stronger
Week Beginning 23/05/11
Monday: 9 easy, knee stiff (9)
Tuesday: Rest (0)
Wednesday: 9 miles, felt great (9)
Thursday: 8×400 hill reps at the Vale – 76/76/77/76/76/75/78/73 – ran there and back. Great session (8)
Friday: 6 easy recovery (6)
Saturday: 12 with 10k steady on track with Mark in 39:40 (12)
Sunday: 4 miles (ish) trail run in Berkhamsted (4)
Week total: 48 miles
2011 total: 1357 miles
Week Beginning 30/05/11
Monday: London 10k, 34:21 135th, felt terrible. Need to get my fitness back (6)
Tuesday: 8 easy in the morning (8)
Wednesday: Kings Norton and back on towpath – 50 out, 38 back (12)
Thursday: Same as yesterday but even slower. Everything sore after moving house yesterday and shifting boxes. First few miles of Mark and Mark’s 50 mile run (12)
Friday: 4 miles easy (4)
Saturday: AM 4 easy, PM Midland League 3000m – Yate – 4th overall/1st B. 9:24. Warm down (11)
Sunday: 3 hours with Martin (24)
Week total: 77 miles
2011 total: 1434 miles
Week Beginning 06/06/11
Monday: Recovery run, summer route (9)
Tuesday: Track. 3x1k in 3:03/3:01/3:01 and 6×200 in ~35/36, ran there and back (10)
Wednesday: 4 miles in the morning, skipped evening run due to foot pain (4)
Thursday: Rowheath 5k, 16:27, 2nd. Ran there and back (13)
Friday: 2 hard, 9 easy (11)
Saturday: 2x4x400 with 100m jog recoveris in 45 sec, lap between sets – 67/68/69/67/67/68/69/68, 10k tempo in 35:24 – 17:55/17:29, ran there and back (14)
Sunday: 34 in 2:06 in the rain with Martin. Hard work. (21)
Week total: 82 miles
2011 total: 1516 miles
Week Beginning 13/06/11
Monday: Recovery run, summer route (9)
Tuesday: AM 3 miles easy, PM 4x1mile in 5:04/04/03/02 with 7 mins effort and recovery, ran there and back (12)
Wednesday: 13 miles slow – 1:41 (13)
Thursday: Track. 3k tempo in 9:58 then 3x4x400 with 3mins/2mins/1min and then 5 mins between sets. Splits were 68/7/6/5,69/6/6/7,68/6/7/8, ran home. Cold and wet. (11)
Friday: AM 4 miles in 30 mins, PM 10 miles easy. Raining. (14)
Saturday: 8×400 hill reps at the Vale in 76,73,77,72,75,72,76,74. Then 3k tempo on track in 9:59. Ran home (11)
Sunday: 21 miles. Very slow. (21)
Week total: 91 miles
2011 total: 1607 miles
Week Beginning 20/06/11
Monday: Rest (0)
Tuesday: 3k time trial at the track. 8:59.8. Warm down, ran home (7)
Wednesday: AM recovery run, 36 mins, 5 miles. PM 5 out 5 back on the towpath, 65 mins (15)
Thursday: AM 3 miles very slow – 26 minutes. PM 2×800,2×600 at track, didn’t do the full club session, ran a third 600 at the back of the group then mile at 10k pace – 2:21/2:21/1:43/1:46/5:20, ran home (12)
Friday: 11 in the rain (11)
Saturday: 5 slow. Didn’t even do tempo run. Felt awful. (5)
Sunday: Tanworth loop, 21 miles hard in 2:06 plus 20 mins easy jog (23)
Week total: 73 miles
2011 total: 1680 miles
Week Beginning 27/06/11
Monday: 11 easy. Tightness around left shin. (11)
Tuesday: 3x3k with 200 jog recoveries in 9:44,9:37,9:44. Ran home. (11)
Wednesday: AM 3 miles. PM. 3 hard then 8 easy (14)
Thursday: 2 mile tempo in 10:58, 4×400/3×600/2×800 in 69,66,65,65/1:45,1:43,1:43/2:23,2:22, warm down, ran home (11)
Friday: AM 4 slow in 35 mins PM 18 in 2:05. Long run today due to Sunday race. (22)
Saturday: 5 miles slow. Felt very sore. (5)
Sunday: Midland League 5000m at Birmingham Uni. 1st in 15:36. Felt good. Long warm up/down (13)
Week total: 87 miles
2011 total: 1767 miles
Week Beginning 04/07/11
Monday: AM 4 easy, PM 10 easy (14)
Tuesday: 7k in 22:44 plus 1k in 3:09 – aborted 10k time trial. Sunday’s race in my legs. (10)
Wednesday: Felt terrible. Missed both runs. (0)
Thursday: 3 mile (ish) tempo in 16:14, 8×500 with 300 recoveries in 85,84,83,81,79,80,81,83. Track and back. (12)
Friday: AM 4 easy PM 10 easy (14)
Saturday: 10k progression run on track in 34:07. Ks in 3:52/42/28/25/21/19/17/15/15/10. Ran there and back. (11)
Sunday: 22 easy. Hot. (22)
Week total: 83 miles
2011 total: 1850 miles
Week Beginning 11/07/11
Monday: Rest (0)
Tuesday: Grass session at Metchley. 5x960m ish off 90s – 2:56/54/56/55/55, ran home (9)
Wednesday: AM 5 easy 36 mins. PM 8 steady 48 mins (13)
Thursday: Rowheath 5k inc. Warwickshire championships, 5th place in 15:55. Best time on that course. Ran home. (12)
Friday: AM 3 slow. PM 8 slow. Felt tired. (11)
Saturday: 4 easy. Felt tired. (4)
Sunday: 21 easy. Sutton Park and back (21)
Week total: 70 miles
2011 total: 1920 miles
Week Beginning 18/07/11
Monday: 11 easy, 75 mins (11)
Tuesday: 3 x 1mile off 2 mins and 1 x 2miles on track – 5:00/5:00/5:02/10:38. Ran there and back. (10)
Wednesday: AM 5 miles 38 mins, PM 9 easy. (14)
Thursday: Gloucester White Horse 5k. 3rd in 15:31. PB. Long warm down including run back to station. (11)
Friday: AM 5 easy. Edgbaston and Vale. PM 8 steady, approx 50 mins (13)
Saturday: Rest. Travelling to Poland.
Sunday: 15 miles increasing pace on a 5 mile loop: 36:46/30:47/28:51, 6 miles easy. 2:20 total. (21)
Week total: 80 miles
2011 total: 2000 miles
Week Beginning 25/07/11
Monday: 5 recovery. sore. (5)
Tuesday: 3 mile warm up and 5x(7min hard / 2min easy) and warm down on a 10 mile loop. Hot. 1:27 total running time (13)
Wednesday: 12 mile trail run. Sopot to Gdynia and back along hilly coastal route. Pushed it on the hills. 1:26. (12)
Thursday: AM warm up, 10x(1 min hard / 30s easy), 5 mile tempo 29 mins, 10x(1 min hard / 30s easy), warm down. 1:49 total for 15 miles. Tough. PM 5 mile beach run (20)
Friday: 7 easy. (7)
Saturday: 10k tempo on track. 34:46 – 17:30/17:16. Very hot. Stiff from flight. (11)
Sunday: 22 slow (22)
Week total: 90 miles
2011 total: 2090 miles
Week Beginning 01/08/11
Monday: 12 miles. Felt sore. (12)
Tuesday: AM 4 miles easy. PM 3x3k all just under 10 mins off 200 recoveries plus 6×200 at 3k pace. (16)
Wednesday: AM 6 easy. PM 8 easy with quick finish (14)
Thursday: 4x6x60m hill sprints with 4 mins jogging between sets, ran to track, 4x(500/300) with 300/100 recoveries in 84/48/80/48/82/47/81/48, ran home. (13)
Friday: AM 6 easy PM 6 easy. Tired. (12)
Saturday: Cannon Hill Parkrun 16:10. Not all out effort, started slow. Long warm down (12)
Sunday: Pope loop – 1:59. Hard. (21)
Week total: 100 miles
2011 total: 2190 miles
Week Beginning 08/08/11
Monday: 8 easy. Felt good. (8)
Tuesday: Rest. (0)
Wednesday: AM 5 easy – trails, PM 8 easy – summer route (13)
Thursday: Rowheath 5k, 1st in 16:12. Felt terrible the whole way round and on the way home (12)
Friday: Off. Completely worn out. (0)
Saturday: Still felt rough. Another day off. (0)
Sunday: AM 3 easy PM Midland League 3000m. 1st in 9:12. (11)
Week total: 44 miles
2011 total: 2234 miles
Week Beginning 15/08/11
Monday: 10 easy down the towpath (10)
Tuesday: 8x1k off 200 – 3:17/14/12/12/11/9/8/7 (10)
Wednesday: 5 easy – 5 hard – 5 easy (15)
Thursday-Sunday: Away (0)
Week total: 35 miles
2011 total: 2269 miles
Week Beginning 22/08/11
Monday: 12 in ~75 mins (12)
Tuesday: AM 4 easy in 30 mins, PM 6 x 5mins with 90 recovery at Metchley, ran there and back (16)
Wednesday: Pope loop from front door in 2:45 (24)
Thursday – Sunday: Away (0)
Week total: 52 miles
2011 total: 2321 miles
Week Beginning 29/08/11
Monday: 13 steady ~90 mins (13)
Tuesday: 5x1k off 200 3:13/10/8/4/4, ran home (8)
Wednesday: AM 6 easy, 43 mins. PM 8 easy, 60 mins (14)
Thursday: 10 easy plus 8 x 200 off 200, not flat out. 37/6/5/3/3/4/2/6. (12)
Friday: 9 easy (9)
Saturday: 6 easy (6)
Sunday: Kenilworth Half Marathon, 3rd place, 74:41. Dreaful race. Felt terrible the whole way round. (14)
Week total: 76 miles
2011 total: 2397 miles
Week Beginning 05/09/11
Monday: 12 easy. (12)
Tuesday: 12 easy. Legs heavy. (12)
Wednesday: 8 easy. Legs still not feeling right. (8)
Thursday: 800-600-3×300 in 2:20/1:41/46/47/47, didn’t do full track session (8)
Friday: AM 4 easy PM 10 easy (14)
Saturday: 4 warm up, 1200-5000-1000 on track in 3:43/17:29/3:17, ran home. Another disappointing session (11)
Sunday: 10 hard out / 5 hard + 5 easy back. 57:30/28:30/33:50. Headwind out. Tailwind back. Best run for weeks. (20)
Week total: 85 miles
2011 total: 2482 miles
Week Beginning 12/09/11
Monday: 8 easy (8)
Tuesday: 4x(7mins/2mins) on grass at Metchley. Aim was 5 but had sore stomach. Ran there and back (11)
Wednesday: 12 easy (12)
Thursday: 10 easy (10)
Friday: Rest. Tiring week at work. (0)
Saturday: Cannon Hill Parkrun 5k, 1st in 15:40. Best time on that course. (12)
Sunday: 19 miles alt. hard/easy – 2 hours (19)
Week total: 74 miles
2011 total: 2556 miles
Week Beginning 19/09/11
Monday: 8 easy. Good recovery run. (8)
Tuesday: Rest (0)
Wednesday: Started feeling ill so took a precautionary day off (0)
Thursday: Ill (0)
Friday: Ill (0)
Saturday: Midland 6 stage road relay. 19:13, team came 7th. (10)
Sunday: 8 easy (8)
Week total: 26 miles
2011 total: 2582 miles
Week Beginning 26/09/11
Monday: 8 easy (8)
Tuesday: 4×800 off 1 min. Not flat out – 2:31/29/29/24. Ran home (6)
Wednesday: Rest (0)
Thursday: 4×300 with 100 recoveries – 52/50/48/47. Long warm down (7)
Friday: AM 4 easy. Travelled to Brussels (4)
Saturday: 10 min jog (1)
Sunday: Brussels Marathon 2:43:18 – 11th. Hot. (26)
Week total: 52 miles
2011 total: 2634 miles
Week Beginning 03/10/11
Monday: 15 mins easy. Felt fine. (2)
Tuesday: Off (0)
Wednesday: Off (0)
Thursday: 8 easy (8)
Friday: 10 easy (10)
Saturday: 11 easy (11)
Sunday: 11 easy (11)
Week total: 42 miles
2011 total: 2676 miles
Week Beginning 10/10/11
Monday: 8 easy (8)
Tuesday: Rest (0)
Wednesday: 9 steady ~60 mins (9)
Thursday: 8 easy + 4×200 steady ~32s at track (9)
Friday: 9 easy ~ 70 mins (9)
Saturday: AM 10 min easy jog back from town (1) PM National 6 Stage – leg 5. 5.85k in 19:06. Gained 1 position. Team were 31st. (11)
Sunday: 8 out / 8 back – 55/54 (16)
Week total: 62 miles
2011 total: 2738 miles
Week Beginning 17/10/11
Monday: 11 in ~80 mins (11)
Tuesday: 5x1k off 200 in 3:11/07/05/02/01, ran home (8)
Wednesday: 10 easy (10)
Thursday: 4 mile tempo at 5:40 pace with last 400 in 63. 22:18. Ran to track and back (8)
Friday: 9 easy, 64 mins (9)
Saturday: 6 easy (6)
Sunday: Birmingham Half Marathon, pacing sub 75. Ran 74:52 for 32nd. (15)
Week total: 67 miles
2011 total: 2805 miles
Week Beginning 24/10/11
Monday: 11 easy (11)
Tuesday: 6x(5min on / 90s off) on grass. Dark and wet. Ran there and back (13)
Wednesday: 11 easy. Felt sore (11)
Thursday: 8x50m sprints, 6×400(2:20 effort+recovery),3×600(200 jog),3×800(75sec) – 68/8/7/7/6/5,1:49/46/46,2:28/25/25 (13)
Friday: 12 easy (12)
Saturday: 5 easy. Skipped session due to tight right calf (5)
Sunday: 21 easy. Very slow. (21)
Week total: 86 miles
2011 total: 2891 miles
Week Beginning 31/10/11
Monday: 12 easy (12)
Tuesday: 8k tempo on track 26:34, ran there and back (12)
Wednesday: 12 easy (12)
Thursday: Unplanned rest day (0)
Friday: 12 easy (12)
Saturday: Parkrun, 2nd in 15:53 (12)
Sunday: 22 easy (22)
Week total: 82 miles
2011 total: 2973 miles
Week Beginning 7/11/11
Monday: Rest (0)
Tuesday: 8×400 hills 79/5/4/5/4/5/6/7 (10)
Wednesday: 13 easy, 1:35 approx (13)
Thursday: 2x5x300 strides plus 3 mile tempo in 16:45 (10)
Friday: 7 easy (7)
Saturday: AM jogged to park and back PM Birmingham League XC at Leamington – 54th place 38:27 (12)
Sunday: 1 easy, 10 out 66:30 10 back 59:30 (21)
Week total: 73 miles
2011 total: 3046 miles
Week Beginning 14/11/11
Monday: 9 easy (9)
Tuesday 4x6x~60m hill sprints. 1k tempo. (7)
Wednesday: 2 hard/4.5 easy/2 hard/4.5 steady. Great run. 85 mins. (13)
Thursday: Long warm up and 2×8,2×6,2×6,2×8 at track. All at tempo pace – too much fatigue in legs (12)
Friday: 6 easy, 43 mins (6)
Saturday: warm up, 2×400 hills, 5 mile(ish) tempo in 29:01 (12)
Week total: 59 miles
2011 total: 3105 miles
Week Beginning 21/11/11
Monday: 11 easy (11)
Tuesday: 2x8x400 off 100, 5mins/800m between sets. All in 69-71 range. Mile steady 5:39, ran home (13)
Wednesday: 14 easy (14)
Thursday: AM 5 easy (5)
Friday: 10 easy (10)
Saturday: 4x(500 hard / 300 steady) and 3k tempo – 81/52/82/51/82/53/53/10:00 (12)
Sunday: 9 easy. Felt terrible. (9)
Week total: 74 miles
2011 total: 3179 miles
Week Beginning 28/11/11
Monday: 4×400 off 400 – 61/63/62/62. Brutal. (8)
Tuesday: AM 3 easy (3)
Wednesday: AM 12 easy ~90 mins PM 5 easy (17)
Thursday: 10×300 alt. 2 steady/2 hard – 55/54/46/47/52/54/46/46/55/54 (7)
Friday: 5 easy (5)
Saturday: Birmingham League XC, Cofton Park. 10k in 34:17, 55th (10)
Sunday: 20 easy, 2:24 (20)
Week total: 70 miles
2011 total: 3249 miles
Week Beginning 05/12/11
Monday: 11 easy (11)
Tuesday: 5x1k off 200 – 3:04/4/2/4/1 (12)
Wednesday: 12 easy (12)
Thursday: Strides at track (5)
Friday: Rest (0)
Saturday: Rest (0)
Sunday: Bedford Half Marathon, 11th in 74:40 (13)
Week total: 53 miles
2011 total: 3302 miles
Week Beginning 12/12/11
Wednesday: 6 easy (6)
Saturday: 6 easy (6)
Week total: 12 miles
2011 total: 3314 miles
Week Beginning 19/12/11
Monday: AM 11 easy PM 5 easy (16)
Tuesday: 11 easy plus strides at track (12)
Wednesday: 13 easy (13)
Thursday: 9 easy plus 4x1k steady (12)
Friday: 8 easy. Rain. (8)
Saturday: Parkrun, 1st in 16:09. Comfortable. (12)
Sunday: 20 miles 2:07. Hilly. Windy. Tired legs (20)
Week total: 93 miles
2011 total: 3407 miles
Week Beginning 26/12/11
Monday: 2 easy. Stiff. (2)
Tuesday: 9 easy. Right knee slightly sore after. (9)
Week total to end of year: 11 miles
2011 total: 3418 miles