Week Beginning 30/12/13

Monday: 16km easy (16)

Tuesday: AM 12km hard (towpath) + 15 minute jog / PM 8km easy (23)

Total to end of year: 39km / 2013 total: 4303km

Week Beginning 23/12/13

Monday: 16km on treadmill, 69 mins (16)

Tuesday: 2 sets of 2000-1200-400 with a lap jog between reps. Very windy. (16)

Wednesday: 16km easy ~75mins (16)

Thursday: mile on the track in 4:58, 2 sets of 3 long / 4 short hill reps at the Vale (17)

Friday: 17km easy, off road ~75 mins (17)

Saturday: 13km easy (13)

Sunday: 23km easy (23)

Week total: 118km

Week Beginning 16/12/13

Monday: 15km easy (15)

Tuesday: 3 sets of 1000/400 on track. Not timed. First track session since August (15)

Wednesday: ran home – very slowly (14)

Thursday: sore calf – rest (0)

Friday: sore calf and a cold – rest (0)

Saturday: rest (0)

Sunday: rest (0)

Week total: 44km

Week Beginning 09/12/13

Monday: 13km easy (13)

Tuesday: 13km easy (13)

Wednesday: 13km easy (13)

Thursday: 8km on track in 29:44. Starting to feel a bit fitter. (14)

Friday: rest (0)

Saturday: 5 laps of CH Park, 8km ish in 27:57 (14)

Sunday: easy run – 4km on track, 3km on treadmill (14)

Week total: 81km

Week Beginning 02/12/13

Monday: 8km easy to gym and back, sore hamstring (8)

Tuesday: 10km easy (10)

Wednesday: 10km easy (10)

Thursday: 11km easy (11)

Friday: rest (0)

Saturday: 13km moderate. Felt very unfit (13)

Sunday: 12km easy, 6 outside, 6 on tm (12)

Week total: 64km

Week Beginning 25/11/13

Monday: 45 mins on TM (10))

Tuesday: 10km easy outside (10)

Wednesday: 30 mins intervals on treadmill, stopped due to sore hamstring (8)

Thursday: rest (0)

Friday: rest (0)

Saturday: rest (0)

Sunday: 30 mins on tm (7)

Week total: 35km

Week Beginning 18/11/13

Monday: 35 mins on TM (8)

Tuesday: 35 mins on TM (8)

Wednesday: 8km moderate (8)

Thursday: rest (0)

Friday: 40 mins on TM (10)

Saturday: 40 mins easy (9)

Sunday: 40 mins on TM (10)

Week total: 53 km

Week Beginning 11/11/13

Monday: 25 mins easy on TM (5)

Tuesday: 25 mins easy on TM (5)

Wednesday: 25 mins increasing pace (6)

Thursday: rest (0)

Friday: 6km easy outside (6)

Saturday: 30 mins on TM (6)

Sunday: 30 mins on TM (7)

Week total: 35km

Week Beginning 04/11/13

Monday: 3x5mins jog (3)

Tuesday: 10mins, 5mins (3)

Wednesday: 15mins easy (3)

Thursday: rest (0)

Friday: 2x10mins (4)

Saturday: rest (0)

Sunday: 20mins (4)

Week total: 17km

Week Beginning 28/10/13

Monday: gym session, 5 min on treadmill (1)

Tuesday: gym session, 5 min on treadmill, 45 mins aquajog (1)

Wednesday: long bike ride (0)

Thursday: gym session, 7 mins on treadmill (1)

Friday: gym session, 2×5 mins on treadmill (2)

Saturday: gym session, 10 mins on treadmill (2)

Sunday: 45 mins aquajog (0)

Week total: 7km

Week Beginning 21/10/13

Sunday: gym session, 5 min on treadmill (1)

Week total: 1km

Week Beginning 14/10/13

No running, more foot pain.

Week Beginning 07/10/13

Monday: 12km easy (12)

Tuesday: 16 diagonals on the infield (10)

Wednesday: bike ride (0)

Thursday: 11km moderate (11)

Friday: rest (0)

Saturday: 10km moderate (10)

Sunday: 13km easy (13)

Week total: 56km

Week Beginning 30/09/13

Monday: rest (0)

Tuesday: 2hr bike ride (0)

Wednesday: 60mins walk/run with 2 sets of 10 hill reps on grass (4)

Thursday: 30mins walk/run with 5 road hill reps (2)

Friday: 8km easy (8)

Saturday: long walk, no run (0)

Sunday: 10km on grass, felt very tough aerobically when I tried to increase the pace (10)

Week total: 24km

Week Beginning 23/09/13

Monday: 4km easy, no pain (4)

Tuesday: rest (0)

Wednesday: 6km easy, no foot pain (6)

Thursday: rest (0)

Friday: 6km moderate (6)

Saturday: 6km moderate (6)

Sunday: rest (0)

Week total: 22km

Week Beginning 16/09/13

Monday: rest (0)

Tuesday: rest (0)

Wednesday: 5 minutes easy on grass

Thursday: rest (0)

Friday: 2km easy (2)

Week total: 3km

Week Beginning 09/09/13

Foot injury, whole week off

Week Beginning 02/09/13

Foot injury, whole week off

Week Beginning 26/08/13

Monday: AM 14km easy / PM 9km easy with 2 barefoot (23)

Tuesday: 3 sets of 1000-600-400 with 200 recovery: 3:08, 1:47, 71, 3:07, 1:48, 70, 3:03, 1:44, 71 (20)

Wednesday – Sunday: Foot injury, rest. (0)

Week total: 43 km

Week Beginning 19/08/13

Monday: AM 16km easy, stiff legs – felt much better by the end of the run / PM 8km barefoot on beach (24)

Tuesday: rest (0)

Wednesday: 1-2-3-4-5-5-4-3-2-1 mins off 60s recoveries, 4km warm up/down (20)

Thursday: AM 15km easy / PM 8km barefoot on beach (23)

Friday: 16km moderate in 65 mins + 2km barefoot on beach (18)

Saturday: AM 8km barefoot on beach / PM BMC 5000 Coventry, tempo effort pacing friends, 9th in 15:45.66: 3:10.5, 3:09.7, 3:10.5, 3:07.9, 3:07.0. 3km fartlek after (21)

Sunday: 30km easy (30)

Week total: 136km

Week Beginning 12/08/13

Monday: 16km easy (16)

Tuesday: AM 8km easy / PM 15km easy of which 8km barefoot (23)

Wednesday: AM 4×3000 off 400 jog in 2:00. 9:58, 56, 50, 50 / PM 8km easy (30)

Thursday: 15km easy of which 8km barefoot (15)

Friday: 28km in 2:05 – started slow and picked it up (28)

Saturday: rest (0)

Sunday: 4km warm up, 15x(1min/1min) – 8km split of 27:45, 4km barefoot on beach (20)

Week total: 132km

Week Beginning 05/08/13

Monday: AM 12km easy / PM 15km easy (27)

Tuesday: AM 8km easy / PM 4×400 off 100, 2×800 off 200, 4×400 off 100, 2×800 off 200, 5×200 off diagonals. Lap jog between sets: 69 ,70, 69, 69, 2:24, 24, 69, 9, 8, 9, 2:22, 2:22, 32, 31, 30, 30, 30 (28)

Wednesday: rest – tight hamstring (0)

Thursday: 15km easy (15)

Friday: 16km easy (16)

Saturday: AM 5km easy / PM Midland League 3000m, 3rd in 8:52.4 : 71, 2:25, 3:38, 4:49, 6:00, 7:12, 8:19 (18)

Sunday: 27km easy (27)

Week total: 131km

Week Beginning 29/07/13

Monday: AM 10km easy / PM 12km easy (22)

Tuesday: PM1 7km with Stephanie / PM2 2000 – 8×400 – 2000 off 3min/1min: 6:20, 71, 70, 70, 70, 68, 69, 71, 68, 6:18. Strides after (26)

Wednesday: 16km, first half with Stephanie (16)

Thursday: 16km moderate 65 mins, 14km easy (30)

Friday: 15km easy, 8k of which barefoot (15)

Saturday: AM 4x(1600/400) off 200: 5:09, 72, 5:07, 72, 5:05, 72, 5:01, 66 / PM 4km easy with Stephanie (22)

Sunday: Rest (0)

Week total: 131km

Week Beginning 22/07/13

Monday: 16km easy (16)

Tuesday: AM 8km easy / PM mile ring road tempo – 4×400 off 60s – mile – 4×400 – mile: 5:20 / 73, 71, 70, 68 / 5:10 / 72, 70, 70, 66 / dnf last mile (25)

Wednesday: 16km easy (16)

Thursday: 26km easy, 9 of which barefoot (26)

Friday: 17km easy, 4 of which barefoot (17)

Saturday: AM 9km easy / PM BRAT mile race – 1st in 4:40: 77, 73, 68, 62, paced B race to 5:14, 6km tempo 20:15 (27)

Sunday: Rest (0)

Week total: 127km

Week Beginning 15/07/13

Monday: 13km easy (13)

Tuesday: 10km easy (10)

Wednesday: Rest (0)

Thursday: 16km, started slow, finished quickly – 70 mins (16)

Friday: 12km easy (12)

Saturday: BMC Grand Prix Oxford 5000m, 7th in 15:20.70 (15)

Sunday: 22km easy (22)

Week total: 88km

Week Beginning 08/07/13

Monday: 15km with 8km barefoot on track in 35 mins (15)

Tuesday: 1000-5×500 off 300-3×1000 off 200: 3:07, 86, 86, 83, 84, 81, 3:09, 3:06, 3:02. Very hot. (20)

Wednesday: 15km easy (15)

Thursday: 20km with 5 sets of 10s hard uphill / 10s hard downhill (20)

Friday: 10km easy (10)

Saturday: mile tempo – 5×600 off 200 – km tempo: 5:10, 1:45, 1:46, 1:45, 1:42, 1:40 – 3:20 (18)

Sunday: 28km easy (28)

Week total: 126km

Week Beginning 01/07/13

Monday: 14km easy (14)

Tuesday-Saturday: coast to coast bike ride. One 10km run (10)

Sunday: 8km tempo in 27:25 – 13:55/13:30, 2km barefoot (17)

Week total: 41km

Week Beginning 24/06/13

Monday: 14km moderate, ran home from work (14)

Tuesday: 16km easy (16)

Wednesday: BMC 1500, 11th in 4:12.04 and 4k tempo in 13:20 (17)

Thursday: 21km – started slowly, finished fast (21)

Friday: Rest (0)

Saturday: 10 x 400 off 60s: 65,66,66,65,66,65,65,66,64,64. Barefoot jog 2k (18)

Sunday: 21km – started slowly, finished fast (21)

Week total: 106km

Week Beginning 17/06/13

Monday: 12km easy (12)

Tuesday: 5 x 800 off 2 mins: 2:21, 21, 19, 18, 17 (17)

Wednesday: 12km easy (12)

Thursday: Rest (0)

Friday: Rest. Sore knee (0)

Saturday: Midland championships 5000m, 6th in 15:19.55 (16)

Sunday: 21km easy (21)

Week total: 78km

Week Beginning 10/06/13

Monday: 15km easy (15)

Tuesday: 16km easy with 6km barefoot in 27 mins (16)

Wednesday: BRAT open – 800m, 3rd in 2:06.8 off a 62ish first lap / 3000m, 2nd in 9:18.60 pacemaking for Dan 15 mins later (16)

Thursday: 12km easy (12)

Friday: 16km easy (16)

Saturday: 6×800 off 400 jog: 2:20, 22, 19, 20, 21, 16. Raining and windy. (17)

Sunday: 14km easy (14)

Week total: 106km

Week Beginning 03/06/13

Monday: 15km easy (15)

Tuesday: 3x5x400 off 60/45/30/15s, two lap jog between sets, mostly 69/70. Very tough with short recoveries. (18)

Wednesday: 14km easy. Sore. (14)

Thursday: 27km easy (27)

Friday: 11km easy (11)

Saturday: 8km easy (8)

Sunday: Midland League 3000m, 3rd in 8:47.5. PB. (18)

Week total: 111km

Week Beginning 27/05/13

Monday: 22km easy (22)

Tuesday: 14km easy (14)

Wednesday: BRAT open 3000, 3rd in 8:56.69. Still sore from the weekend (16)

Thursday: 21km easy (21)

Friday: 15km easy (15)

Saturday: 4×1000 off 3 mins, 5×200 off 200: 2:55,55,56,53 / 31,30,29,28,29 (17)

Sunday: 25km easy (25)

Week total: 130km

Week Beginning 20/05/13

Monday: 15km easy (15)

Tuesday: 17km easy (17)

Wednesday: 18km easy (18)

Thursday: felt ill, day off (0)

Friday: ill, rest (0)

Saturday: Rest (0)

Sunday: Warwickshire County Champs 5000m, 1st in 15:24.93 – 4th in combined counties race (15)

Week total: 65 km

Week Beginning 13/05/13

Monday: 15km easy (15)

Tuesday: 14km easy (14)

Wednesday: ran home, moderate/hard effort ~60 mins (16)

Thursday: 13km easy (13)

Friday: Rest (0)

Saturday: Midland League Division 2 – Yate. 1500m – 3rd in 4:10.8 (3:25pm), 5000 – 2nd in 15:44 (4:05pm), 400m relay leg 4, 6th place 60.6 split (5:00pm) (18)

Sunday: 24km easy (24)

Week total: 100km

Week Beginning 06/05/13

Monday: easy long run with 6km barefoot. Sore. (24)

Tuesday: 16km easy, 4km barefoot (16)

Wednesday: 12km easy (12)

Thursday: 20km, mainly easy, 10x50m hill sprints, 4 accels on flat (20)

Friday: 16km easy (16)

Saturday: 2×2000 off 1000 recovery, 5×200 in spikes: 6:03, 6:00, 31, 30, 29, 29, 29 then 2km barefoot – wet and windy (18)

Sunday: 25km easy (25)

Week total: 131km

Week Beginning 29/04/13

Monday: 14km easy (14)

Tuesday: 1000 – 8×200 off 30s – 1000 – 3×400 off 30s – 1000 – 8×200 off 30s: 3:03 – 33 average – 3:04 – 68 average-3:00 – 33 average (21)

Wednesday: ran home + loop round park, easy pace (17)

Thursday: easy run, 4km barefoot on track (18)

Friday: Rest (0)

Saturday: Rest (0)

Sunday: Bristol 10k, 40th in 32:00 PB (11)

Week total: 81km

Week Beginning 22/04/13

Monday: 10km steady 39 mins, 4km easy (14)

Tuesday: 3 sets of 800 (200) 800 (400) 400 (100) 400 (200): 2:23,2:22,69,66 / 2:24,2:23,68,66 / 2:22,2:23,68,65. mile barefoot after. Good session. (22)

Wednesday: Bike ride, no run (0)

Thursday: 12km easy, sore (12)

Friday: 16km easy of which 3k barefoot on track (16)

Saturday: AM 2x1k off 600 in spikes, 6km tempo: 2:55,2:54,20:17 / PM 5km easy (24)

Sunday: 23km easy (23)

Week total: 111km

Week Beginning 15/04/13

Monday: 15km – easy out, quicker back with tailwind. (15)

Tuesday: AM 10km steady before work, PM 7km easy with Stephanie (17)

Wednesday: BMC 1200 – 6th in 3:22.33. Very windy. Last at 400, moved through. ~68,67,66. 10 min tempo after. (16)

Thursday: 20km easy (20)

Friday: 15km easy (15)

Saturday: 2×3200 alternating and tempo laps (70/83) with mile jog between: 10:14 and 10:13, 2km barefoot (18)

Sunday: 26km moderate – 1:45 (26)

Week total: 127km

Week Beginning 08/04/13

Monday:  16km easy. Stiff legs (16)

Tuesday: 3×400 off 100, 4×800 off 200, 5×400 off 100 – 71,70,71/2:24,24,25,24/69,9,8,8,7. Felt heavy and tired. (19)

Wednesday: 17km easy (17)

Thursday: 10km easy (10)

Friday: 13km easy (13)

Saturday: AM 4km easy, PM National 12 Stage leg 3. 29:10, -12. Disappointing run. (22)

Sunday: 24km easy (24)

Week total: 121km

Week Beginning 01/04/13

Monday: 10km moderate pace 39mins, 5x100m strides (17)

Tuesday: 8x100m strides, 1200(2min) /10×400 alternating paces (1min) / 1200 – 3:38,72,66,72,67,71,66,71,65,70,65,3:39. Bud session. (18)

Wednesday: AM 5km easy with Stephanie / PM 16km easy (21)

Thursday: 8km tempo 27:24 + 5×200 off 200: 31,31,31,30,30 (19)

Friday: Rest (0)

Saturday: 16km easy (16)

Sunday: 24km easy (24)

Week total: 115km

Week Beginning 25/03/13

Monday: 18km steady. Icy (18)

Tuesday: Ran home from work, easy pace (14)

Wednesday: 16km easy (16)

Thursday: 5x25s hill sprints, easy run out, hard back (20)

Friday: 4×5:30 at ~4:00/km, 10 miles in 70 min, 4×5:30 at ~4:00/km (36)

Saturday: 10km very easy (10)

Sunday: 20km easy (20)

Week total: 134km

Week Beginning 18/03/13

Monday: 16km easy (16)

Tuesday: 20km easy (20)

Wednesday: 21km easy out, quicker back (21)

Thursday: 9km easy (9)

Friday: 16km easy (16)

Saturday: Parkrun, 1st in 18:32. Took it easy in ice and snow (18)

Sunday: 29km easy. Snow. (29)

Week total: 129km

Week Beginning 11/03/13

Monday: 11km steady/14km easy (25)

Tuesday: Rest (0)

Wednesday: 17km easy (17)

Thursday: 10×100 strides, 6x(700/300) off 100 jog: 2:08, 50, 2:07, 50, 2:06, 49, 2:04, 48, 2:06, 49, 2:02, 49. David session. (19)

Friday: 8km easy out, quicker back (16)

Saturday: 21km easy (21)

Sunday: 32km hard 1:55 – 58:20/56:56 (32)

Week total:  130km

Week Beginning 04/03/13

Monday: 16km easy (16)

Tuesday: 20km easy (20)

Wednesday: 16km easy (16)

Thursday: 10×100 strides,4×800 off 300, 4×400 off 200: 2:25/26/23/22, 66/66/65/65. David session. (18)

Friday: 16km easy (16)

Saturday: 14km easy (14)

Sunday: Trafford 10k, 35th in 32:35. Windy. (18)

Week total: 118km

Week Beginning 25/02/13

Monday: 13km easy (13)

Tuesday: 10×300 off 100 – 4/5 and 9/10 hard in ~48, rest steady in ~55 (13)

Wednesday: Rest (0)

Thursday: 13km easy (13)

Friday: 10km easy (10)

Saturday: 6km easy (6)

Sunday: Berkhamsted Half Marathon, 1st in 72:20 (25)

Week total: 80km

Week Beginning 18/02/13

Monday: 16km easy (16)

Tuesday: AM 14km fartlek, no watch / PM 8km easy (22)

Wednesday: mountain/trail run on Snowdon (20)

Thursday: 16km easy, very sore (16)

Friday: 16km easy, swim (16)

Saturday: Parkrun 1st in 16:03, 5km tempo 17:15 (21)

Sunday: fartlek run on HM course: 2 x hill at mile 7, 7 x hill at mile 12. 1:55 total (29)

Week total: 140km

Week Beginning 11/02/13

Monday: 16km easy (16)

Tuesday: 6x(5min/2min),6x(30s/60s) on university ring road (20)

Wednesday: 16km easy (16)

Thursday: Ill (0)

Friday: Ill (0)

Saturday: Ill (0)

Sunday: 9km, very slow, out of breath (9)

Week total: 61 km

Week Beginning 04/02/13

Monday: 16km easy (16)

Tuesday: 2x5x1000m off 200 jog with 800m between sets + 6×100 sprints 3:09/09/09/09/08, 3:06/05/06/07/04 (21)

Wednesday: Rest (0)

Thursday: 19km easy (19)

Friday: 6km with Stephanie, town route (6)

Saturday: Birmingham League D1, 31st in 35:07. Team 6th overall in league. (20)

Sunday: 30km steady (30)

Week total: 112km

Week Beginning 28/01/13

Monday: 16km easy (16)

Tuesday: 8x(800,200 steady~45s,200 jog) – 2:30/30/30/29/28/29/27/27 (20)

Wednesday: 16km easy (16)

Thursday: 19 km easy (19)

Friday: 16km easy (16)

Saturday: 10×100 strides, 16km tempo 54:54 – 27:33/27:21, 6×100 strides (27)

Sunday: 21km easy (21)

Week total: 135km

Week Beginning 21/01/13

Monday: 15km easy in snow with Stephanie. Day off work. (15)

Tuesday: 10x20s sprints on road, 5x~1900m on snow: 6:54/38/38/32/27 (20)

Wednesday: 13km easy (13)

Thursday: Rest (0)

Friday: 9km easy (9)

Saturday: 21km with 20x(1min/1min) on university ring road (21)

Sunday: 37km easy ~2:45 (37)

Week total: 115 km

Week Beginning 14/01/13

Monday: 16km easy (16)

Tuesday: 5×400 hill reps, 4km fartlek – hard up/down hills, 5x530m round the lake 96,96,94,95,92 (20)

Wednesday: 16km easy (16)

Thursday: 10x15s hill sprints, 10km in 35:25 on snow (20)

Friday: 18km easy, all on snow (18)

Saturday: 16km in 70 mins – hard last mile, all on snow (16)

Sunday: 32km easy (32)

Week total: 138 km

Week Beginning 07/01/13

Monday: precautionary/unplanned rest – sore foot (0)

Tuesday: 12km fartlek on ~800m loop, hard up and down the hills, easy on flats, 46:33 total (20)

Wednesday: 13km easy (13)

Thursday: 20km with 10x10s sprints (20)

Friday: 13km easy (13)

Saturday: Birmingham League D1, 42nd in 34:17 (18)

Sunday: 30km easy (30)

Week total: 114 km

Week Beginning 31/12/12

Monday: 13km easy (13)

Tuesday: 16km tempo in 55:47 – 27:59/27:48, 3km easy (19)

Wednesday: 19km easy (19)

Thursday: 16km easy (16)

Friday: Rest (0)

Saturday: Warwickshire XC Champs, 11th in 36:59 (16)

Sunday: 22km easy (22)

Week total: 105km