Week ending 5th February

Another decent week.

Tuesday - normal interval session 5min warm up at 12kmh, 20 mins of 1 min intervals of16k followed by 12k with a 5 minute 12k warm down. Quite comfortable for 4.2 miles in total

Wednesday - hard tempo trail effort with the running club. 9.6 miles in 1h18 mins. A fast start followed by some serious hills!

Saturday - 10 miles on the road in in 1h14 mins - steady first 5 miles with a harder 5 miles to finish. A negative split.

Sunday - SNOW! I left the house to do 15.5 miles on the trails, and bumped into 2 guys from the club doing 10 miles, who suggested the 6 inches of snow would be hard going. It was so I went with them and did 9.4 miles in 1h28mins. It was very tough on the legs and I feel stiff already

The milage was slightly less than planned 33.2 but the quality was great and the snow run was good for leg strength.

Week ending 29th January

Two good weeks of running completed.

Tuesday - interval session 5min w/up 20 min ints session of 1 min 16kmh, 1 min 12kmh then 5 min w/down. 4.7 miles in total.

Wednesday - hard temp efforts of 9.6 miles and 8.7 miles with the fast running group. Tough

Saturday - steady 10 miles on my new road route. Both weeks in 1h15 mins

Sunday - 15 miles easy long run with a friend Ben. Tired by the end in 2h15mins. Heavy legged.

Week one - 38.4 miles
Week two - 39.3 miles

Higher milage than this time last year, with a good mix of interval, steady, hard and easy long miles.

Next week will be more of the same, and the week after easier on the milage as I run for the club at across country race.

I have new ascis gel ds 17's and they made me realise how lacking in cushioning my old pair were.