1st in 15:43.

Very pleased with this race, huge 27 second PB on the roads, and a little faster than I ran on the track last year. This is my local race, you can jog down to the start, and I had never won it before, so first of all, to win it was great, but also to run this quick, this early on is amazing! Was good to have Davy there to give me that extra edge to get ready for the race, although he will probably tell you he ran badly, he still should be happy with the time on that course, and considering the amount of training he has done for it!

Mon - 9am - 34.18mins, 5miles. Quads very achy, took it easy.

4.45pm - 1.5miles jogging with kids during session.

7pm - 35mins gym then 20mins, 3miles on treadmill.

Tue - 10am - 5.75miles, 38mins. Beautiful weather. Felt very heavy legged.

2.30pm - 1mile jogging with kids during session.

7pm - 1.5miles and drills warm up. 12 x 0.33mile hills with jog back rec. (4.80miles), 1.5miles warm down. Felt ok until last 3 when legs felt like jelly.

Wed - 10am - 7miles, 46.43mins. Felt ok but heavy from yesterday. Lovely weather though.

1.30pm - 45mins massage. Painful!

Monday:

60 min + hill strides, with Proc, Andy, Aiveen and G. Going along well, legs pretty tired after.

Circuits/core

Tuesday:

AM – 35 min easy out and back on the river. Legs felt very heavy.

PM – 16min WU; strides; 4*1mile @ 5k pace with lap (3min) jog; 17min WD
4.59, 4.57, 4.56, 4.56
Pretty heavy legged before and during the session so that made it a bit harder but it wasn’t too bad, was good sharing out the laps with Ed and Proc. Longer reps on the track will hopefully help concentration for races too. 31.30 for 20 laps.

Wednesday:

Monday:

62 min + hill strides, with Becky, Fliss, Proc and Andy felt tired for the first half but then seemed to come round and feel good.

Circuits/core

Tuesday:

AM – 35 min easy out and back on the river. Jack’s Mannequin – The Mixed Tape came up on shuffle, played it 3 or 4 more times, good run.

PM – 17min WU; 12*400m with strict 70s 200m jog between; 15min WD
70, 69, 69, 68, 68, 68, 68, 68, 68, 68, 68, 69

Since my last log (16/02/09), there have been 10 sessions, 184 miles and 3 rest days. All of this was aimed at putting in a MUCH better performance than a year ago at these Championships!

1500m heat - 4:10.25 - 4th (Qualified 2nd fastest loser)
1500m semi - 4:06.36 - 7th