Week Beginning 26/12/2011
Sunday: 4 easy. Knee less painful. (4)
Week Beginning 02/01/2012
Monday: 10 easy. Knee feeling better (10)
Tuesday: 6 mile tempo on track 33:53 (10)
Wednesday: 11 easy (11)
Thursday: 8 easy (8)
Friday: Rest (0)
Saturday: Warwickshire XC Champs. 21st. 34:24 (10)
Sunday: 22 easy (22)
Week total: 71 miles
2012 total: 75 miles
Week Beginning 09/01/2012
Monday: 9 easy (9)
Tuesday: 7 mile tempo on track in 38:34 – Approx splits 5:42/36/31/25/27/28/22 (12)
Wednesday: 12 easy (12)
Thursday: 10×300 alt 2 easy (~54)/2 hard(~47) (10)
Friday: 4 easy. Ill. (4)
Saturday: Skipped league race due to cold (0)
Sunday: 24 easy (24)
week total: 71 miles
2012 total: 146 miles
Week Beginning 16/01/2012
Monday: 12 easy (12)
Tuesday: 8 mile tempo – track. 44:56. Icy. (13)
Wednesday: 13 easy (13)
Thursday: 9 easy (9)
Friday: Rest (0)
Saturday: Mile hard 4:43 on track + 5 mile tempo in 27:24. Windy. (12)
Sunday: 23 miles in 2:40. Slow start, quick finish. Windy. (23)
Week total: 82 miles
2012 total: 228 miles
Week Beginning 23/01/2012
Monday: 10 easy (10)
Tuesday: 9 mile tempo – track 49:57 (14)
Wednesday: 6 easy. Late. (6)
Thursday: 12 easy (12)
Friday: 10 easy (10)
Saturday: Parkrun 5k, 2nd in 15:48 (12)
Sunday: 25 steady, 2:55 ish (25)
Week total: 89 miles
2012 total: 317 miles
Week Beginning 30/01/2012
Monday: 10 easy (10)
Tuesday: 12 easy (12)
Wednesday: AM 5 easy PM 10 easy (15)
Thursday: 6x(700/300) off 100 jog – 2:10/51/2:10/53/2:08/54/2:08/53/2:05/54/2:04/49 (11)
Friday: AM 5 easy PM 10 easy (15)
Saturday: 13 easy (13)
Sunday: 14 easy. All on snow. (14)
Week total: 90 miles
2012 total 407 miles
Week Beginning 06/02/2012
Monday: Rest (0)
Tuesday: 8×400 hill reps 76sec average, 5k steady run (9)
Wednesday: 12 easy (12)
Thursday: 10 easy (10)
Friday: 12 easy. (12)
Saturday: 12 easy. (12)
Sunday: 20 easy. (20)
Week total: 75 miles
2012 total: 482 miles
Week Beginning 13/02/2012
Monday: 12 easy (12)
Tuesday: 8×400 hills + 3 mile tempo 75/6/4/4/3/4/5/3/16:30 (12)
Wednesday: 13 easy, 90 mins (13)
Thursday: 10 easy, 70 mins (10)
Friday: 10 easy (10)
Saturday: 12 easy (12)
Week total: 69 miles
2012 total: 551 miles
Week Beginning 20/02/2012
Monday: 20 mile tempo 1:56. 56:56/59:28 (20)
Tuesday: 6 easy. Sore and slow. (6)
Wednesday: 9 easy (9)
Thursday: 12 easy. Bit of spring back in the legs. (12)
Friday: 12 easy (12)
Saturday: 8×400 off lap jog – 70/69/67/68/64/65/63/65 (10)
Sunday: 20 easy (20)
Week total: 89 miles
2012 total: 640 miles
Week Beginning 27/02/2012
Monday: 12 easy (12)
Tuesday: 5x1k off 200 jog. 3:05/3:03/3:01/3:00/2:57 (11)
Wednesday: 12 easy (12)
Thursday: Rest (0)
Friday: Rest (0)
Saturday: 2 easy (2)
Sunday: Berkhamsted Half Marathon, 1st. 72:02. (15)
Week total: 52 miles
2012 total: 692 miles
Week Beginning 05/03/2012
Monday: 9 easy (9)
Tuesday: 8 easy (8)
Wednesday: Rest (0)
Thursday: Long warm up, 2×400,2×600,2×800,2×600,2×400 all off 200 jog or 2 mins. 71/70/1:45/1:46/2:15/2:21/1:53/1:51/61/65 (12)
Friday: 6 easy. Sore. (6)
Saturday: 13 with 2 mile hard section in middle (13)
Sunday: 25 miles. Started slow, ran 18-23 hard (25)
Week total: 73 miles
2012 total: 765 miles
Week Beginning 12/03/2012
Monday: 12 easy (12)
Tuesday: 12 easy (12)
Wednesday: 13 easy (13)
Thursday: 2×4 easy,2×6 easy,6/6/4 hard,6/6/4 steady,2×6 easy – 72,71,1:49,1:49,1:40,1:43,65,1:49,1:44,67,1:53,1:57. (10)
Friday: 8 easy (8)
Saturday: 6 easy (6)
Sunday: Ashby 20. 3rd in 1:54:18. 5 mile splits of 29:02/28:47/28:15/28:14 (21)
Week total: 82 miles
2012 total: 847 miles
Week Beginning 19/03/2012
Monday: 12 easy (12)
Tuesday: 13 easy (13)
Wednesday: 14 steady (14)
Thursday: 10 easy plus some 400s at 80% effort (11)
Friday: 12 easy (12)
Saturday: Parkrun 5k. 1st in 15:46. Heavy legs (12)
Sunday: 3 hours. Sore. (25)
Week total: 99 miles
2012 total: 946 miles
Week Beginning 26/03/2012
Monday: Rest (0)
Tuesday: 10 easy (10)
Wednesday: 4×2 mile off 2 mins. First 3 hard, last one marathon effort. Ran it too fast. 10:32/10:33/10:38/11:06 (14)
Thursday: 12 easy (12)
Friday: 8 easy (8)
Saturday: Midland 12 stage relay. Leg 1, 5.4 miles. 13th on leg, 22nd fastest of the day 28:14 (PB). Team 7th (11)
Sunday: 15 mile tempo 86:32 total – 5 mile splits of 29:55,28:46,27:51 + 6 easy in 44:00 (21)
Week total: 76 miles
2012 total: 1022 miles
Week Beginning 02/04/2012
Monday: 12 easy (12)
Tuesday: 12 easy (12)
Wednesday: Rest (0)
Thursday: 1200/5k/1200/5k/1200 off 45-60 secs: 3:36/17:13/3:45/17:13/3:47. Windy. (13)
Friday: 13 easy (13)
Saturday: 10 mile tempo 54:12 (27:21/26:50) – 5:35,27,30,22,27,22,26,22,25,16. Cold and wet British day. (15)
Sunday: 18 – easy with last 2 hard (18)
Week total: 83 miles
2012 total: 1105 miles
Week Beginning 09/04/2012
Monday: 12 easy. Club run. Raining. (12)
Tuesday: 5 miles. Abandoned tempo run. Sore (5)
Wednesday: 10 easy (10)
Thursday: 10x~100m hill sprints on grass, 8x~700m hilly road reps at Vale (11)
Friday: 7 easy (7)
Saturday: No run, long walk
Sunday: 10 miles 65-70 mins. Carsington Water. Windy (10)
Week total: 55 miles
2012 total: 1160 miles
Week Beginning 16/04/2012
Monday: Rest (0)
Tuesday: 10x(1min/1min), 10 mins at marathon pace (10)
Wednesday: hour easy (8)
Thursday: 6x(1min/1min) (6)
Friday: 6 easy (6)
Saturday: Rest (0)
Sunday: London Marathon, 140th in 2:38:35 (26)
Week total: 56 miles
2012 total: 1216 miles
Week Beginning 23/04/2012
Whole week off
Week Beginning 30/04/2012
Monday: 5 easy (5)
Tuesday: 13 easy. Longer than planned. Heavy legs (13)
Wednesday: Rest (0)
Thursday, Friday: Rest. Muscle problem back again (0)
Saturday: AM 2 mile jog to town. PM Midland League 5000, Stoke. 5th overall, 1st in B race. 15:53 (9)
Sunday: 11 easy (11)
Week total: 38 miles
2012 total: 1254 miles
Week Beginning 07/05/2012
Monday: 14 easy (14)
Tuesday: 5 easy (5)
Wednesday: 8 steady (8)
Thursday: 10 easy (10)
Friday: 11 easy (11)
Saturday: 11 with 5 steady (31 mins) around the park (11)
Sunday: Warwick University reunion race, 5ish mile trail race, 1st place. (11)
Week total: 70 miles
2012 total: 1324 miles
Week Beginning 14/05/2012
Monday: 12 easy (12)
Tuesday: 5x~1200 grass reps off 3.5 mins. Felt great to be doing a session again (9)
Wednesday: 6 easy / 6 easy (12)
Thursday: 6 sets of short sprints, 6 x ~250 at the Vale. Big group. Fun. (10)
Friday: 12 easy. Very sore. (12)
Saturday: Tempo run at parkrun, first mile hard, jog then 2 miles steady. 18 mins total (10)
Sunday: Rest (0)
Week total: 65 miles
2012 total: 1389 miles
Week Beginning 21/05/2012
Monday: 12 easy (12)
Tuesday: 4x2x1k off 1min/3min – 3:08/07/06/10/08/14/10/15. Hot and tough. Warm down further than planned. (15)
Wednesday: 9 easy – very slow (9)
Thursday: Track session 4×400 off 100 jog, 4×400 off 200 jog, 4×200 off 200 jog – 67/68/68/69-64/65/66/66-30/30/29/29 (10)
Friday: 2 hours (16)
Saturday: 9 easy (9)
Sunday: AM 3 easy PM Midland League 3000m, 4th (3rd A) in 9:07. (9)
Week total: 80 miles
2012 total: 1469 miles
Week Beginning 28/05/2012
Monday: 12 easy (12)
Tuesday: 11 easy (11)
Wednesday: Rest (0)
Thursday: 3x4x350 off 50 jog / 800 between sets plus 4×200 off 200: 60, 59, 61,58-58,59,60,60-59,60,58,60-32,29,29,29 (11)
Friday: 9 easy. Very slow and sore (9)
Saturday: AM easy jog round town, PM mile hard in 4:45, 800 jog then 5 mile tempo in 27:19 (14)
Sunday: 18 easy. Cold and wet. (18)
Week total: 75 miles
2012 total: 1544 miles
Week Beginning 04/06/2012
Monday: 20 min jog early, lots of walking (2)
Tuesday: 5 x 1 mile off lap jog – 5:06,5:05,5:02,4:59,4:55 (12)
Wednesday: 8 easy (8)
Thursday: 17 mile progression run approx 2 hours (17)
Friday: 9 easy (9)
Saturday: 2x8x400 off 100 jog/800 between sets – 68,9,9,9,9,9,9,9/68,8,9,9,9,9,70,68 (11)
Sunday: 16 steady (16)
Week total: 75 miles
2012 total: 1619 miles
Week Beginning 11/06/2012
Monday: Rest (0)
Tuesday: 1600,1200,800,400. Recovery equal to next rep distance. 4:45,3:31,2:14,62. Hard. (11)
Wednesday: Long bike ride, 6 easy (6)
Thursday: Rowheath 5k, 4th in 15:56. Rainy and cold. (12)
Friday: 12 easy (12)
Saturday: 6 mile tempo in 32:59, 3 miles of sprint straight/jog bend (14)
Sunday: 16 easy, 2 hours. Sore. (16)
Week total: 71 miles
2012 total: 1690 miles
Week Beginning 18/06/2012
Monday: 9 easy (9)
Tuesday: 8 easy (8)
Wednesday: BRAT Open 3000, 8:53.58 PB, 2nd place. 1st in Warwickshire Champs. (9)
Thursday: 12 easy (12)
Friday: 10 easy (10)
Saturday: Parkrun 5k 16:07, 1st. Heavy legs (12)
Sunday: 19 miles. Calf sore from yesterday’s fall (19)
Week total: 79 miles
2012 total: 1769 miles
Week Beginning 25/06/2012
Monday: 10 easy (10)
Tuesday: 5x1k off 200 jog: 2:56/3:00/3:02/2:59/3:01 plus 4×200 at 80% (11)
Wednesday: long bike ride, 7 easy (7)
Thursday: 18 steady, 2 hours (18)
Friday: Rest (0)
Saturday: 8 easy (8)
Sunday: Midland League 5000 at Stoke. 1st in 15:32 (9)
Week total: 63 miles
2012 total: 1832 miles
Week Beginning 02/07/2012
Monday: 9 hard 49:55, 9 easy 69:30 (18)
Tuesday-Friday: Cycling trip (0)
Saturday: 5 steady (5)
Sunday: 17 easy (17)
Week total: 40 miles
2012 total: 1872 miles
Week Beginning 09/07/2012
Monday: 10 easy (10)
Tuesday: 600 in 1:47, 6×200 off 200 in 30,31,28,29,28,29. Not the session I planned. long warm down. (10)
Wednesday: 12 easy (12)
Thursday: 6×800 off 200 jog 2:25,23,24,24,24,24. Raining again. (11)
Friday: 10 easy (10)
Saturday: 80% effort at Parkrun, 3rd in 16:15 (12)
Sunday: 18 easy 2:10. New route. (18)
Week total: 83 miles
2012 total: 1955 miles
Week Beginning 16/07/2012
Monday: 10 easy (10)
Tuesday: 10 easy (10)
Wednesday: 4 easy (4)
Thursday: White Horse 5k, 5th in 15:32 (10)
Friday: Unplanned rest (0)
Saturday: 10 miles in 67 mins with 25x(30s/30s) (10)
Sunday: 20 miles. Long walk. (20)
Week total: 64 miles
2012 total: 2019 miles
Week Beginning 23/07/2012
Monday: 8 easy (8)
Tuesday: 13 easy (13)
Wednesday: 12 mile trail run, 41:10 out/36:30 back (12)
Thursday: 10 miles in 63 mins, 33 out/30 back (10)
Friday: Rest (0)
Saturday: 10 easy (10)
Sunday: Ill (0)
Week total: 53 miles
2012 total: 2072 miles
Week Beginning 30/07/2012
Monday: Sore throat, rest day (0)
Tuesday: 5×1000 off 200 jog – 2:59/57/58/58/3:01 (11)
Wednesday: 2 easy, 5 tempo 29:15, 2 easy, 5 tempo 28:22 (14)
Thursday: 8 easy (8)
Friday: 10 easy (10)
Saturday: AM 5 easy PM Midland League 3000m – Rugby. 4th in 9:02, 3rd in A race. (13)
Sunday: 18 prog run + 2 easy: 5/5/5/3 in 32:50/32:29/31:20/17:32 (20)
Week total: 76 miles
2012 total: 2148 miles
Week Beginning 06/08/2012
Monday: 8 easy (8)
Tuesday: AM 8 easy PM 4 easy (12)
Wednesday: 6 x 1 mile off 2 mins + 2 mile tempo. On road – uphill/downhill 5:22,4:52,5:11,4:53,5:10,4:52 (13)
Thursday: 11 easy (11)
Friday: 8 easy (8)
Saturday: Rest (0)
Sunday: First 10 miles of Berkhamsted HM – 58:46 (13)
Week total: 65 miles
2012 total: 2213 miles
Week Beginning 13/08/2012
Monday: 10 easy (10)
Tuesday: 12 with half on grass – 4 steady in 24 mins, 2 easy barefoot (12)
Wednesday: 10 easy (10)
Thursday: 6x1min/jog back, 10k wind-up in 33:43 – 17:09/16:34. Started at 3:30, finished at 3:13 (12)
Friday: 12 easy (12)
Saturday: 5 easy (5)
Sunday: 17 steady – 1:52 (17)
Week total: 78 miles
2012 total: 2291 miles
Week Beginning 20/08/2012
Monday: 8 easy (8)
Tuesday: 2x5x1000 off 200 jog, 1600 between sets – 3:11/10/08/07/04/03/02/05/02/04 (13)
Wednesday: 14 easy (14)
Week total: 35 miles
2012 total: 2226 miles
Week Beginning 27/08/2012
Monday: 8 x 1 mile off lap jog – 5:14/11/09/08/09/10/14/06, mile barefoot, ran home (15)
Tuesday: AM 6 easy PM climbed Snowdon (6)
Wednesday: 12 easy (12)
Thursday: 12 easy (12)
Friday: 10 steady 61:46 (32:07/29:39), 2 easy, 3 hard 16:27, 3 easy (18)
Saturday: 13 easy (13)
Sunday: 9 easy (9)
Week total: 85 miles
2012 total: 2311 miles
Week Beginning 03/09/2012
Monday: 10 easy (10)
Tuesday: 8×1000 tempo intervals off 200m in ~55s. 3:13/13/10/10/09/09/08/04. 32:40 total time for 6 miles. (12)
Wednesday: 13 easy, 100 mins (13)
Thursday: 12 with 6 steady on grass ~36 mins (12)
Friday: 8 easy (8)
Saturday: 6 easy (6)
Sunday: Lichfield 10k, 2nd in 32:55 – PB. 16:25/16:30. Hot and hilly. (11)
Week total: 72 miles
2012 total: 2383 miles
Week Beginning 10/09/2012
Monday: 13 easy (13)
Tuesday: 7 on towpath 39:57, 2+ easy, 7 on grass 41:32, 2+ easy (18)
Wednesday: Rest (0)
Thursday: VO2 max test on treadmill, ran to lab (8)
Friday: 10 easy (10)
Saturday: 5 x 400/800 with 200 jog recovery – 69/2:23/68/2:24/68/2:22/68/2:21/68/2:24 (10)
Sunday: 14 easy (14)
Week total: 73 miles
2012 total: 2456 miles
Week Beginning 17/09/2012
Monday: 13 easy (13)
Tuesday: 9 easy (9)
Wednesday: 9 easy (9)
Thursday: 13 easy (13)
Friday: 10 easy (10)
Saturday: 1 mile hard 4:44, lap jog, 5 mile tempo 26:43 (12)
Sunday: 13 steady (13)
Week total: 79 miles
2012 total: 2535 miles
Week Beginning 24/09/2012
Monday: Rest (0)
Tuesday: 6×800 at 75% effort off 400 jog – 2:34/32/31/30/27/24. Pacing friends. (10)
Wednesday: 8 easy (8)
Thursday: 10 easy (10)
Friday: 6 easy (6)
Saturday: 5 easy (5)
Sunday: Bristol Half Marathon, 28th in 70:47. PB. (15)
Week total: 54 miles
2012 total: 2589 miles
Week Beginning 1/10/2012
Monday – Saturday: Off
Sunday: 18 steady ~2:00 (18)
Week total: 18 miles
2012 total: 2607 miles
Week Beginning 08/10/2012
Monday: 11 easy (11)
Tuesday: 11 with 4 mile mixed-pace run on track (11)
Wednesday: 10 easy (10)
Thursday: 12 easy (12)
Friday: 8 easy (8)
Saturday: National 6 Stage, team 39th. 16:04 for 23rd on leg 2. (10)
Sunday: 19 easy ~2:15. Picked up the pace last few miles (19)
Week total: 81 miles
2012 total: 2688 miles
Week Beginning 15/10/2012
Monday: 12 easy (12)
Tuesday: Ran home (9)
Wednesday: 12 steady 75-80 mins approx (12)
Thursday: Ran home (9)
Friday: 11 easy/steady (11)
Saturday: 9 easy (9)
Sunday: 21 miles including Birmingham HM , 23rd in 73:20 (21)
Week total: 83 miles
2012 total: 2771 miles
Week Beginning 22/10/2012
Monday: Rest (0)
Tuesday: 10 easy (10)
Wednesday: 2 easy (2)
Thursday: 8k steady on track, 4×200 off 200: 28:48,32,31,30,30 (10)
Friday: 12 easy (12)
Saturday: 2x(5×400 hills + mile tempo) + 6x20s hill sprints on grass ~80 for the hills, 5:19 for the miles (12)
Sunday: 4 easy (4)
Week total: 50 miles
2012 total: 2821 miles
Week Beginning 29/10/2012
Monday: AM 4 easy PM VO2max test (11)
Tuesday: 8.2 miles on grass 48:45 (14)
Wednesday: Hilly 10 (10)
Thursday: AM 4 easy with Stephanie PM 8x10s hill sprints, 8x10s on track, 3×400, 3×600 – 65,65,65,1:47,1:46,1:44 (14)
Friday: 10 easy (10)
Saturday: AM 3 easy PM National XC Relays, 75th on leg 1 – team 50th. 17:23 (11)
Sunday: 18 steady 1:56, 2 easy (20)
Week total: 90 miles
2012 total: 2911 miles
Week Beginning 05/11/2012
Monday: 12 easy/steady (12)
Tuesday: Rest (0)
Wednesday: Ran home + 5x400m hill efforts + 2 mile tempo: 79,77,77,78,78,10:48 (14)
Thursday: Easy out, steady back with 10x10s hill sprints (12)
Friday: Easy out, steady back (8)
Saturday: Birmingham League XC, Leamington – 37th in 35:59. 10k approx. (10)
Sunday: 18 easy (18)
Week total: 74 miles
2012 total: 2985 miles
Week Beginning 12/11/2012
Monday: 10 easy (10)
Tuesday: 10x10s sprints on road, 10×1000 off 45s: 3:13,3:10,3:12,3:11,3:10,3:08,3:10,3:09,3:09,3:07 (13)
Wednesday: 10 easy (10)
Thursday: 12 easy (12)
Friday: 10 easy (10)
Saturday: Parkrun, 1st in 15:50 then 12 x 30s on – 30s off (12)
Sunday: 23 easy ~2:45 (23)
Week total: 90 miles
2012 total: 3075 miles
Week Beginning 19/11/2012
Monday: ran home very slowly (9)
Tuesday: 8 x 15s sprints on road, 6 x 1 mile on track off 60s: 5:08/08/04/02/04/4:59 (13)
Wednesday: 10 easy, very sore (10)
Thursday: 12 easy, heavy rain and wind (12)
Friday: Rest. Much needed. (0)
Saturday: 15 mins easy (2)
Sunday: 14 easy (14)
Week total: 60 miles
2012 total: 3135 miles
Week Beginning 26/11/2012
Monday: 4x20s strides, 4x20s sprints, 8 easy (10)
Tuesday: 5×2000 off 200 jog (55-60s) in 6:29,27,25,25,25 (11)
Wednesday: 9 easy (9)
Thursday: Rest (0)
Friday: 8 easy (8)
Saturday: Birmingham League D1, Cofton Park, 32nd in 34:16. 10k approx (12)
Sunday: 20 easy (20)
Week total: 70 miles
2012 total: 3205 miles
Week Beginning 03/12/2012
Monday: 10 easy (10)
Tuesday: 10×200 off 200 jog (50-60s), all in 31/32, 2000-1600-1200-800 off 400 jog at target 10k pace: 6:32,5:14,3:54,2:34. Sore legs and icy track. (13)
Wednesday: Rest. Foot pain.
Thursday: Rest. Foot pain.
Friday: Rest. Foot pain.
Saturday: 3 miles very easy (3)
Sunday: 8 easy (8)
Week total: 34 miles
2012 total: 3239 miles
Week Beginning 10/12/2012
Monday: 8 easy/steady, 54 mins (8)
Tuesday: 2/3/4/3/2 mins on university ring road, half previous time for recovery (9)
Wednesday: 7 easy. Stiff and sore. (7)
Thursday: Rest (0)
Friday: Rest. Felt terrible. (0)
Saturday: Rest (0)
Sunday: Telford 10k 32:22 PB (10)
Week total: 34 miles
2012 total: 3273 miles
Week Beginning 17/12/2012
Monday: 10 easy (10)
Tuesday: 17 easy (17)
Wednesday: 4 easy (4)
Thursday: 12 easy (12)
Friday: 10 easy (10)
Saturday: Christmas Mile 4:39. Cold, wet, windy. (8)
Sunday: 20 easy/steady (20)
Week total: 81 miles
2012 total: 3354 miles
Week Beginning 24/12/2012
Monday: Rest (0)
Tuesday: 12 easy (12)
Wednesday: 18 easy (18)
Thursday: 11 easy (11)
Friday: 12 easy (12)
Saturday: 8 easy (8)
Sunday: Coventry New Year 5, 8th in 26:26 – sore legs, never really got going (12)
Week total: 73 miles
2012 toal: 3427 miles
Week Beginning 31/12/2012
Monday: 8 easy (8)
2012 total: 3435 miles