Mon - 5pm - 9.41miles, 58.07mins. First 4miles cut on left heel split open and very painful. Pushed through and felt strong, 6.06pace.

Tue - 10.45am - 0.75miles, 5.25mins. Cuts on left heel stopped me from running, also full of cold.

8pm - 20mins stretching and core stability exercises.

Wed - 5pm - 2.41miles warm up, 16.08mins (6.35pace) 4.25miles tempo-fast, 23.48mins (5.36pace) around Wollaton Park. 23.31mins, 3.24miles. Far too fast warm up and very dehydrated. Also probably tired from Sun/Mon, 9.90miles.

1st in 75:41.

Not a great time, but the course is ridiculous! Mileage was between 4:45 and 6:51, showing how extreme the up/down hills were. Some killers around the 9 and 11M point! Still, happy to win my first HM, and I ran away from the rest of the field so was nice. Also, between 4 and 7M, put in a 15-flat 5K, so shows my potential to run fast there!

Training this week

Monday am - 7.5 mile (run to work) steady.

Monday pm - 7.5 mile (run home from work). Fartlek.

Tuesday am - 7.5 mile (run to work) steady.

Tuesday pm - cycle to track (15 x 400m), off 60 seconds. Average 11 in 69. Rest in 70. 20 minutes then 12 x 200m off 30 secs. All in 31s

Wednesday am - 7.5 mile crawl to work

Wednesday pm - sacked it off in Mayfair and ate a curry. Bad man.

Mon - 4.40pm - 44.18mins, 6.5miles. Chesty cough and feeling a bit ill. Also quads felt achy from yesterday.

Tue - 12.30pm - 2miles warm up (14mins) 3x4mins with 2mins recovery. 0.81miles, 0.78miles, 0.78miles approx. Undulating course and very windy. Chest not good at all, hard to breathe. Felt unwell. 1.2miles warm down.

Wed - Rest and sleep to help chest recover.

Thur - 1pm - 30.18mins, 4.33miles. Chest better but still quite bad. Legs felt dead, couldn't pick them up at all.

Fri - Rest

Running has been a real struggle for the past three weeks, I got glandular fever (which is still draining me) and I have anemia aswell at the moment. Ive been giving it everything to run, but sometimes i end up jogging and getting overtaken by old women ; ). For me to run any quick times this year would be a miracle!!!

DAY Workout
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Sunday: 32mins (8x30secs strides)
Monday: 38.30mins (2x150m/200m track strides)