Week Beginning 17 Sept

Mon, Sep 17, 2012 6:16 AM 
3.40 mi, 24:59 (7:21/mi) - First early run I've got in and it was so cold, even got the gloves out. Took me about a mile to really wake up to be honest. Knee felt awful too so tried to get on as much grass as I could.

Mon, Sep 17, 2012 7:02 PM
8.08 mi, 59:05 (7:19/mi) - After this morning this felt much better, managed to get out with James and Edgars too which helped. Had a nice chat about how we can get our miles up approaching x-mas. No niggles with the knee tonight either. 
Got home and iced it anyway and had a little roller session which was brutal. 

Tue, Sep 18, 2012 6:21 AM 
3.47 mi, 26:12 (7:33/mi) - Got out again this morning, not as bad as yesterday still got the tights out. No pain in my knee which was good, took a good 5-6 minutes to get going though. 

Tue, Sep 18, 2012 7:06 PM
2.24 mi, 16:34 (7:23/mi) - Quite fast for a warm up for me. Especially after doing some slow runs with Edgars recently. Wanted to do about 3 mi, but I had to walk to the track and couldn't run there. Felt a bit shitty before stretching, loosen up nicely with some strides though.

Tue, Sep 18, 2012 7:36 PM  
5.16 mi, 6 x 1000m - 3:14, 3:14, 3:10, 3:02, 2:58, 2:59
Felt great in the session. Had a good group, 6 of us down. Aimed to do approx 3:15 for these, with 1 lap jog recov. Was quite a windy night so sitting behind Edgars sounded like a good plan! First 3 efforts felt quite easy. 4th one I was a bit caught out by the pace at the start from James and Edgars which made my last 400m. 5th effort felt a bit uncomfortable but was very happy with the time. Last effort came up to a 200m burn out in the end where I was always going to be left behind! Happy with the overall times tonight, really confident for Sunday.

Wed, Sep 19, 2012 6:22 PM
8.08 mi, 1:01:53 (7:40/mi) - Didn't do the morning run today as I had to start work at 8 and just couldn't get up early enough! Felt okay tonight, calves felt a bit tight but I think this is due to my trainers being fucked! Off to Niketown on Friday to replace them. Was nice to get Tom out tonight, hopefully the start of things to come, but we are now getting a strong group together and training well together. Bring on xcountry!

Thu, Sep 20, 2012 10:03 AM
4.35 mi, 35:50 (8:14/mi) - I had a day off today so got more of a lay in. Headed out with Edgars to get the morning run done, really easy 5 which was a bit short. Planning what session to do this evening and hopefully finding him a job! 

Fri, 21 Sep 2012 8:05 AM
3.10 mi, 25:04 (8:05/mi) - Easy run again, planned to get 8 miles in the evening done but we didn't get back from London in time. Don't think it matters too much as we've picked the miles up so much.


Sat, 22 Sep 2012 5:26 PM
5.50 mi, 44:27 (8:05/mi) - Easy run to get ready for the race tomorrow, felt quite good overall. Got some strides in to stretch everything out. Got a run in the new trainers as well. 

Sun, 23 Sep 2012 10:09 AM
2.00 mi, 16:30 (8:14/mi) - Soo cold this morning, had so many layers on. Ran a bit of the course for the warm up. Feeling confident which was good, was just a bit windy so didn't want to get out and exposed.

Sun, Sep 23, 2012 11:00 AM   
6.21 mi, 33:31 (5:24/mi) - Really happy with how the race went, massive PB from 34:56! Me and Edgars finished together and split the money for 1st and 2nd which made it even better! First 5k we settled down into a nice rhythm with a lad from a Derbyshire club, went through in 17:04. From about 6.5k I tried to pick the pace up a bit with the aid of a back wind and a slight downhill. This managed to shake off the lad from the peculiar club. We had already planned that if we were clear anywhere near the finish that we would finish together and at about 8k we started to relax a bit and backed the pace off nicely. Even so we still ran a heafty negative split, if I worked it out properly about 16:27 last 5k? But yeah overall a great race and big pb.

Sun, Sep 23, 2012 11:46 AM  
2.00 mi, 17:03 (8:23/mi) - Ran some of the course backwards just to ease the legs out. Was so cold, made sure I was wearing as many clothes as possible. Surprisingly felt good still which bought the week to a nice end.

Total Weekly Mileage - 61.07 miles
Biggest week again for me, finished off with a good race and pb too. Building the miles up nicely with the main aim still GER, which from now is my next race! I would have been on for 70 miles if we hadn't have missed the Friday night run and a couple of misjudged distances but this week I think if anything under distance was better than a straining over distance!
Hope this week is a better read than last week, I'll try and make them a bit more interesting!