26th-31st

Saturday
Boxing Day Race- Downs, Just over 5km??
18.40 (a good 2-3mins faster than last year!)

First lap- .....9.04
Second lap....9.36

I won this race!! Well sort of it was staggered and the ones who normally win were two mins staggered behind me. Every year they always catch me but this time they were a good 30-40 sec behind. It was very much a run by my self, i was catching people but no one was then pushing on with me.

Pleased with the run though felt pretty smooth whilst running and people said i looked completly in control buut i think i may have had a little bit to much to eat (and drink) on christmas as i certaintly didnt like what was going on inside my stomach whilst running.

Sunday
48.17.....Fin 141.....Ave 143
1-110
2-109
in the evening started to feel quite grotty

Monday
Ill,
Tuesday
ill
Wednesday
ill, the last couple of days just been coughing alot and not sleeping, been really struggling to get to sleep before 3am which meant i was just tired most of the day and running was the last thing i wanted to do!?! went and got new spikes and those studed shoes you were talking about, unfortunatly stok seems to be rather limited at this time of year so will see how these studted shoes go, they seem good though.

Thursday
Morning- 47.58.....Fin 137.....Ave 140

Evening- 53.11.....Fin 156.....Ave 150
Just really wanted to get out for a run, feeling fine, not tired, still a little blocked up but the morning run cleared it. Evening run was just run as i feel still feel kind of strong. Started of slow and tried to build it up. Not running hard but still feels quite fluid.

19th-25th

Saturday
Wimbldom Common, 8mile cross country- 47.56
Laps-
1-15.32
2-16.45
3-15.38
Ran quite well, was only about 20m behind hawkins for the first lap (well about 14mins) but then suffered at the beggining and the end of the second lap but got going again on the third lap which ment i was prob about 30-40sec behind hawkins.

Sunday
2:05.35.....Fin 141.....Ave 138
1-114
Bit slower than normal as it was so very icey that meant at some point i had to walk.

Monday
Morning- 58.31.....Fin 133.....Ave 138
1-109
2-105

Evening- 20xlength of park (roads are still to icey to run on)
97.....154.....43.....150
92.....171.....39.....151
96.....177.....35.....165
91.....173.....39.....161
100.. 173.....33.....166
90.....174.....42.....159
94.....179.....35.....171
92.....174.....46.....156
95.....178.....33.....171
89.....177.....46.....158
95.....179.....34.....168
87.....177.....49.....159
94.....179.....37.....171
88.....177.....47.....159
93.....182.....32.....174
88.....178.....50.....156
93.....180.....32.....173
88.....179.....47.....165
91.....183.....33.....177
84.....183
1-143
2-123
Just rn relaxed and tried to keep most of the run under 175, Hr would rise though on the last 50m. Otherwise nothing to report. quite enjoyed this though.

Tuesday
10miles cross country
71.53.....Fin 173.....Ave 157
1-135
2-117
Harder than last weeks run. Was not so icey so could run uphill quite hard which was tiring. Ground was muddy/ snowy which made the legs work that bit harder as well

Wednesday
55.51.....Ave 134.....Fin 130
1-102
2-95

Gym basic weights, they dont have any bar weights for the legs o just multi-gymed it
Thursday

Friday

12th-18th

Saturday
Traveling Home

Sunday
1:44.32.....Fin 146.....Ave 140
1-112
2-106
legs didnt feel particually used to running , not very springy and Hr would jump a little

Monday
Morning- 59.00.....fin 141.....Ave 138
1-100
2-96
felt better running today everything was comfortable again

Tuesday

Wednesday
69.16.....Fin 172.....Ave 155
1-124
2-113
Distance was just under 9mile. first 40mins was all up hill. wanted to run a bit harder but it was snowing so coming down hill was very icy so ended up going quite slowly. Run felt really good though, will do this more often, good route

Thursday
Morning- 61.23.....Fin 146.....Ave 140
1-107
2-103

afternoon-3x1,2,3min

1.....---......30.....149
2.....162.....60.....143
3.....181.....90.....123
3.....187.....90.....137
2.....182.....60.....147
1.....187.....30.....181
1.....186.....30.....177
2.....189.....60.....156
3.....189.....

did this with Hawkins. Ran pretty well, ran with Hawkins if not infront of him for most of the runs, except for the last three mins. HR seems quite high but was quite comftable and was talking (kind of) with hawkins as we ran.

Friday

5th-11th

Saturday
Birmingham legaue 10km, 38min- Didnt run well at all. Calf was very tight and it was the first time that i had to stop in a race. Ended up stopping quite a few times in the end just to relax the legs.

Sunday
Had to catch up on ALOT of work. Played football in the eveninng though

Monday
Fininsing of work, BIRTHDAY,

Tuesday
53.35.....Fin 131.....Ave 136
1-103

Wednesday
54.28.....Fin 134.....Ave 141
2-106

Thursday
1:48.32.....Fin 139.....Ave 134
1-108
2-103
Was very boared and wanted one last long run in the borough before i went home.

Friday
52.45....Fin 140.....Ave 138

27th-4th

Saturday

10km liverpool- 36.07

Lasted-3.48 at the front and then rapidly slowed down didnt really recover untill about 20mins into the race but then started to run quite well.

Sunday

50.57.....Fin 140.....Ave 135

1-99

2-93

old route

Monday

Lunch time-48.04.....Fin 149.....ave 140

1-109

2-97

Same route as Sundat

Afternoon- weights+core exercises

Single leg squat= 2x6x40kg, 1x3x45kg, can do these relatively fluently now

Glute press= 3x6x70kg

Calf Press= 3x6x70kg

2.22.....61

66........13

1.39.....49

2.24.....63

1.36.....1.15

1.20.....9

54........

Tried running at race pace, stopped when i started to slow.

Tuesday

morning- 52.14.....Fin 140.....Ave140

1-106

2-96

Tried to keep the HR above 140 as i notice quite a diffrence compared to 140-. It actually feels like i am running at 140+ compared to bouncing of the calfs when im running in 130s, it also sort of re-creats the same sort of ache i feel in my right leg when raceing

Evening- 40.58 farlek

2.34.....---......62.....120

8.37.....---......15.....149

2.51.....165.....40.....138

2.17.....170.....20.....162

2.00.....174.....46.....145

2.57.....173.....18.....167

2.11.....173.....14.....171

1.40.....172.....52.....153

2.37.....174.....16.....171

1.42.....177.....35.....164

1.31.....176.....09.....173

2.28.....176.....18.....170

1.41.....179.....

1-133

2-114

Basically tried to run at 10km starting pace. It was good as it got my legs moveing pretty relentlessly its just they did get tired almost every time around the 2min mark

Wednesday

morning

51.59.....Fin 138.....Ave 139

1-106

2-94

Started of well but suddenly got quite tierd about 5mins at the end

Thursday

Friday

21st-27th

Saturday
12x300m, 1x200m, 1x150m, Track

44.....168.....72.....146
48.....180.....44.....172
49.....182.....56.....167
50.....178.....59.....164
49.....185.....55.....169
51.....186.....62.....164
50.....183.....61.....169
51.....181.....70.....166
50.....186.....67.....171
50.....187.....71.....170
49.....186.....70.....176
48.....191.....92.....172
31.....185.....72.....165
23.....174

1-163
2-142
Awful session, the wind was strong but nothing bad.
The first rep felt slow but quite easy so was really frustrating that i just slowed from then on.
I was just not recovering proberly, legs permantly felt quite heavey, espcially around the hip when the leg was pushing on the rep.
Again my left calf went very tight again when operating at this intensity. (i think i may look into getting new spikes as these are 400m spikes and i can feel that it is uncomftorbal on my left foot)


Sunday
1:47.16.....Fin 135.....Ave 137

1-111

2-99

No problems. Good run.

evening- 26min of 6-a-side football league. lots of running about, o the joys of being fitter, faster and stronger than the masses....ran them of the ball.....despite this, we still lost!

Monday

morning- 58.11.....fin 133.....Ave 136

1-103

2-97

Diffrent route (had to detour to libary first).

HR is dropping so quickly now, Stoping to cross road and HR is dopping down from 139 to 133. the same going down the hill HR is dropping to low 120s (the hill is very slippery mud so am going quite slow).

Evening

20min warm up

weights

Single leg Squat

2x6reps at 40kg, 1x3 reps at 45kg, left leg was defiantly more fluid but was squating quite well. I think its just getting used to the new weight as when i went up to 45kg my very first rep my legs sort of froze but after that the others were done relativly comftable. Although leg was shaking a little.

Seated Row

120 pounds (i think it not Kg)

Glute Press

3x6reps at 65kg, pretty easy, will up this weight.

Calf Press

3x6 reps at 70kg

20min run home, 2mins on 1min off. Most of it was at fast steady pace, there were two reps where i did push a little harder

Tuesday

Question- Fartlek, you say run the first 2/3s normally does that mean slowing down/getting the HR back down to 175- and running at that pace and then pushing for the last 3rd?

morning-

57.04.....Fin 142.....Ave 137

1-108

2-97

evening-Fartlek 48.43

2.47.....162.....14.....162

15.03..173.....11.....171

10.06..179.....16.....174

4.29....183.....12.....179

5.26....182.....16.....179

2.51....179.....19.....176

49.......183.....18.....180

44.......181.....14.....182

2.43...186.....34.....174

63......185.....

1-154

2-125

Ran the first 2/3s of the rep on average at 172 HR and then pushed for the last 3rd. was quite pleased with the 10.06 rep as the time went really quickly and the run felt quite comfortable. Legs were a little tired from yesterday and could feel the quads working, these were getting tired first.

Wednesday

morning- 55.41.....Fin 135.....Ave 139

1-102

2-96

evening- circuits

6x60m sprints on track.

Thursday

morning - rest

evening- 3x1km 10km race pace on road

3.33.....168.....7.29.....104

3.21.....174.....7.03.....113

3.25.....173.....

1-126

2-104

Legs were not feeling that reactive when running to day which meant i didnt get up the hill as powerful as i would have liked. Basically did about 400m fastish, recreating the begining of a race and then tried to settle into an easier pace/ rhythm, This second minute is the bit i found the hardest, the last 3-60sec got into a little bit of a rhythm.

Friday

14th-20th

Saturday

10x300m on track

49.....50.....155

49.....52.....156

52.....50.....158

51.....58.....157

52.....54.....164

54.....56.....165

52.....62.....167

52.....60.....171

54.....60.....173

52.....

1-163

2-134

The day was very very Windy all the way round the track and there were gusts that were almost stopping me running.

What i did notice when running at this tempo was my technique. I have not been pushing with my legs. my leg stride has been short and fast but has not been striding out and pushing. when i started to do this i could feel speed picking up but i also found it really tiring.

Sunday

Gliding all day, amazing experience but utterly exhusting, there all day

Monday

late night on Saturday and early morning on sunday i got about 3hrs sleep meant i was absoultly shattered to day and was in not fit state to run

Tuesday

morning- 40.00min....Fin 136.....Ave 139

1-95

2-93

Shattered this morning and just went very slowly and easy and everything was very uncomftable and made my legs ache

evening- tired and slept and did cought up on work so did not get out for a run, however iam feeling better for it

Wednesday

morning- 56.16.....Fin 133.....Ave 135

1-107

2-98

evening

getting used to this now and am not so tired by the end of it. Next week gandy is going to change circuit.

Thursday

morning

56.27.....fin 144.....Ave 139

1-112

2-105

evening- fartlek, 44.41min

2.25.....165.....20....165

14.10...175.....18.....171

6.57.....180.....16.....177

4.38.....184.....09....183

2.32.....185.....11.....186

5.25.....181.....11.....179.Found this rep the hardest, going up hill,ing almost dragging feet

2.47.....181.....18.....176

46........186.....13.....183

47........188.....12.....185

1.39.....191.....

1-156

2-128

i was trying to push my self hard but there were moments where i would push hard and then not be able to sustain it and then the HR would drop and it would take a while till i could pick it up again. This though only really happend on the long hill (5.25min rep). I was tired at the end of it but i was nit feeling sick. However now(IN the evening i am feeling quite tired). Generally, except for the big hill on the 5.25 rep speed was ok and was starting to stride out. Just had no power or energy on this rep

Friday

7th-13th

Saturday
14x200m on track

28.....----.....1.51.....126
29.....----.....1.32.....147
28.....189.....1.53.....146
28.....----.....1.23.....154
31.....178......1.32.....150
29.....180.....1.25.....156
30.....182.....1.29.....159
31.....184......1.16.....167
31.....186......1.03.....160
30.....----....2.30......153
30.....180.....1.12......168
30.....182.....1.09......171
31.....183......1.13......170
30.....184.....

1-161
2-139
Running on the track did not feel comftorable at all, did'nt feel like i had any bounce in me at all, although i did remember thinging the first 4 were easy and slow but really from then on it was effort to get my legs to move quicker. Recoveries were about 150m but last 4 were only 100m walk/jog recovery because i had to have 200m walk before as my legs were getting really tired but areobiclly was feeling ok, those extra four were tough though and i did feel pretty dizzy once finished.

Sunday
1.48.....fin 135.....ave 140
1-111
2-101

Monday

morning- 56.36.....Fin 131.....Ave 138

1-104

2-100

Evening-

Weights- Here is exactly what i did

Warm Up, Basic hurdle drill and lunge stretches

Single leg Split Squats- 2x6 reps at 30kg

1x3 reps at 40kg

comfortable with the 30kg reps and can do them pretty fast, but the 40kg took time for me to get used to it, first rep my leg just collapsed but the other two were ok but were done quite slowly. Found it easier on left leg.

5x hoping excerisie and hold

Seated Row- weight machine, worked the mucles on back, pull back.

1x6 reps at 70kg

1x10 reps at 70kg

1x10 reps at 90kg

70kg was pretty easy and comfortable, 90kg was a bit more stressful

Single leg Glute Press Machine- 3x6 rep at 45kg

can easily build on this, and could have done more reps

single leg take offs- 5x single leg jumps of 30cm box

quite difficult to get this continuous but this worked my muscles

Calf Press Lying- 1x10 reps at 20kg

1x10 reps at 30kg

1x10 reps at 40kg

, not difficult as i am used to doing this sort of thing with body weight which is probably double this.

Swiss Ball hamstring Curl 3x6

Bit harder but got used to it on the 3rd set

Overall each exercise didn't feel to bad, the only really stressful one was the 40kg one leg squat. However after this i did 15min tempo run and legs did feel quite tired, this could be because the session was a good 2hrs including 20min jog warm up, so may have just been a little tired

Tuesday

Morning- 56.39.....Fin138.....Ave 139

1-103

2-97

evening-20x1min (1min) on grass with Gandhi

1.....--- .....1.....138

1.....172.....1......144

1.....--- .....1.....150

1.....--- .....1.....153

1.....179.....1.....153

1.....179.....1.....154

1.....174.....1......155

1.....168.....1......158

1.....167......1.....157

1.....180.....1.....159

1.....180.....1.....160

1.....184.....1.....162

1.....186.....1.....163

1.....183.....1.....167

1.....184.....1.....166

1.....187.....1.....163

1.....182.....1.....166

1.....190.....1.....167

1.....184.....1.....165

1.....186.....

1-147

2-125

session was very consistent, finished in exactly the same place each time. The First 10 i was probably mid leading group but the last 6-8 every one sort of picked it up esspically over the last 15sec ( i was in the front group for 30sec of each rep but faded) probably finishing 20-30m behind the leader.

Wednesday

morning- 56.21.....Fin 139.....Ave 138

1-107

2-99

really tired this morning, but more to do with late night, early morning. Was surprised to find this my fastest time, run felt very lumpy.

Evening- circuits

Just feeling tired, long day.

Thursday

Morning- 57.19.....Fin 135.....Ave 141

1-107

2-104

evening- 41.41 fartlek

2.42.....--- .....48.....135

15.02...171.....28.....164

4.55.....175.....62.....159

8.17.....174 .....31.....164

3.04.....--- .....19.....168

1.57..... --- .....18.....164

2.05.....174

1-138

2-116

Bucketing it down with rain (made it quite good fun) which effected HR monitor so im not to sure how accurate HR are during reps, i thinj the last couple must have been in high 170s as i was moveing quite quick (i think)

First 30mins was good and strong but the last 15mins or so was a bit more in consistant, one minute i was running well and quite springy and the next i was starting to go a bit heavy footed and slowed, but then would pick it up again.

Friday
rest

1st-6th

Sunday
1:50.51....fin 139.....Ave 139
1-116
2-105

Monday
morning- 52.29.....Fin 146.....Ave 141
1-110
2-99

evening
Weights- 3x 6reps, 30kg weight on legs
20min fast fartlek. Shorter reps average between 20-40 seconds. Legs took a while to get used to moving but by the end felt quite bouncy whilst running.


Tuesday
morning
56.49.....Fin 135.....Ave 138
1-104
2-100

Evening-
1.......177.....30.....146
2.......153.....60.....150
3.......164.....90.....148
3.......161.....90.....151
2.......174.....60.....156
1.......174.....30.....173
1.......178.....30.....175
2.......183.....60.....153
3.......178.....90.....147
3.......180.....90.....140
2.......171.....60.....150
1.30..178.....

1-142
2-119
After the 2x 1min reps the hamstrings started to get quite heavey but i was also pushing alot harder from then on on the longer reps. Felt strong, to begin with i was bouncing stright of the ground.

Wednesday
Morning- 57.54.....Fin 141.....ave 141
1-114
2-106
this was an extented route. The run felt quite slowly but i am still getting round the old route in about 52mins so have extended it a litte

Evening
Circuits + 5x50m


Thursday
morning- 56.56.....Fin 141.....Ave 137
(lost dats, not accurate)

evening- was feeling quite metally tired been doing alot of course work so just went for a 35min run with flat mates

Friday
rest

31st

Saturday

13x300m on grass

38.....---......59.....146

47.....---......54.....147

46.....175.....55.....157

48.....179.....57.....155

46.....181.....56.....158

48.....181.....59.....159

46.....183.....61.....161

48.....182.....60.....161

47.....182.....52.....171

50.....186.....54.....174

47.....185.....52.....172

48.....192.....48.....180

47.....190.....

1-157

2-135

Running ok at this speed. Quads do seem to struggle the most when lactic hits. Also i cant really seem to sustain running right up on my toes for 300m, theres about 100m where the technique drops a little. Didnt throw up but legs and lungs were knackered

24th-30th

Saturday
Birmingham Legue- Senneleys Parks
10km- 38.04
Beat ben snowball who have never beaten before in all of my cross country races (he did have a shocker though!) Calfs were very tight and took 25mins before they relaxed, once the did i really got going and cought a lot of places.
My previous best for 10km was 41min and that was on a flat course, this was quite hilly. Legs were still quite tight from last week, i wasnt particlually bouncy so am pleasd to finish mid loughborough.

Sunday
1:48.46.....Fin 141.....Ave 141
1-113
2-106

Same corse as last week and quite a biit quicker, alothough it didnt really feel it.

Monday

Morning- 54.23.....Fin 138.....Ave 139

1-110

2-99

Evening- Weights, added some light weights- 30kg on single leg squats - 7 reps x3 sets , probably feel i could do a bit, just building. Also did quite a few other leg exercies and also arms. I stayed behind and did some Core work- 200 sit ups and 2x10 pull ups

8x 1min (1min)

1x 1.52

Tuesday

morning- 55.35.....Fin 140.....Ave 138

1-106

2-102

evening-

2.46......---......33.....154

12.56....177.....21.....167

2.45......174.....35.....160

2.13......167.....

will have to change my eating habits as this happend last week as well. Stomach started to feel very uncomaftable and physically could'nt run anymore with it. legs were'nt to tired which was good, bounced up the hills

Wednesday

morning- 52.25.....Fin 143.....Ave 139

1-116

2-109

evening- circuits.

Found this quite tough, i had no explosive power in me at all, i was not sweating or breathing that heavly at all but my muscles felt very lazy and drained and everything felt quite half hearted and slow.

Thursday

morning- 52.28.....Fin 137.....Ave 138

2-101

Pleased with these last two morning runs, the Ave HR has been decreasing with the times improving quite a bit as well, which was quite a shock as this morning it felt very slow. Hopefully can keep this up in the coming weeks.

evening- Rest, physically feeling quite good and would have done a block interval session today but other things poped up and ran out of time

Friday

rest

17th-23rd

Saturday
Had planned to get up really early and go for a run but woke up feeling really bad. I spent the day at a protest which then broke out into a good natured riot so there was plenty of running and walking all day.

Sunday
1.59.47.....Fin 141.....Ave 143
1-126
2-118

slower than the last time i did it (i had my watch to guage by) but didnt feel as tired untill about the 100th minute..................Still have'nt made the 2hour mark!!

Monday
45.48.....Fin 140.....Ave139
1-117

In shefeild so just explored and tried to find as many hills as i could (was'nt hard)

evening- weight Session.
Just the basics today, going through about 6-8 exercises with just the bar weight. Completly focused on legs no upper body stuff but i think in future weeks i will do some pull ups before i leave. From this session i was as strong if not stronger/ better balnace at this low weight, as every one else who have been doing these a for a year or two.

Will get a program from him next week. However it seemes like we are aiming for low, controlled reps which probs means building up heavy weights. Maybe there will be higher reputions but i will send you the program next week. What Sort of exercises should i be doing?

Tuesday
54.54......Fin 150.....Ave 141
1-117
2-106

evening- 30min Fartlek conisiting of

13.02 first run, felt really comftable and easy, 8.34 had to split this into two though, had a 9 second break just to let my legs recover, HR was ok
Then last 10 mins consisted of 2-5min runs ( i forgot to write this in my diary so am doing it from memory). Basically was running very well yesterday but started to struggle after 30min...really, really needed the tolite and could'nt phyically run any more

Wednesday
morning - was supposed to be going flying and because of a late night didnt get up to run. However flying cancelled because of bad weather and then i had lectures all day


evening- 40min steady job.
Circuits- Hamstrings really struggled today. Aching from Monday...but have'nt affected me during my runs
10min fast steady jog home.

Thursday
morning- 55.23.....Fin 148.....Ave 141
1-113
2-103

Evening- 51.08 Fartlek on road

2.41.....154.....44.....141
13.25...173.....30.....160
4.37.....172.....15.....168
2.08.....175.....66.....147
5.21.....174.....61.....148
2.42.....170.....13.....167
2.16.....174.....50.....153
2.24.....174.....24.....169
1.56.....182.....3.38..152
38........180.....56.....147
43........180.....52.....159
24........172.....34.....169
48........186.....

1-149
2-125

Legs were very tired when running this, everything felt quite heavy after the first rep. did'nt feel like i was bouncing along like earlier in the week. However the last (shorter) reps did feel like i was moving well. Calfs were very tight when running fast on the last 4 reps.
Friday

10th-16th

Saturday
ill- feeling alot better today

Sunday
60.36.....Fin 137.....Ave 137
1-113
2-107

Just a run to get back into it, took it very very easy and was thus pretty slow but it was good to get the system going again.

Monday
morning- 44.15.....Fin 139.....Ave 139
1-114
2-106
Short loop today, rushed for time

Evening- 56.59.....Fin 146.....Ave 142
1-115
2-106
felt like i was going slow but was really getting down the hills which is a massive improvment from last year (was nearly walking down them a year ago as i wasnt strong enough to take the impact and keep running)

Tuesday
Morning- 56.22.....Fin 146.....Ave 142
1-107
2-108
starting to move quite well (still not fast but feeling quite bouncy and relaxed)

evening- 50.04.....Fin 152.....Ave 154
1-125
2-114

Didnt want to push my system too hard to early so just went for a steady run and it felt good, got down the hills really quickly (felt like sonic, legs were moving very quickly, very strange)

Wednesday
morning- 54.08.....Fin 141.....Ave 143
1-116..............(this HR just wouldnt drop in the first min but i wasnt feeling to tired)
2-107

Legs feeling a little heavy from yesterday run. This felt like one of the slowest runs i have done in the last two weeks but it was prehaps one of the fastests at this Ave HR

Thursday
morning- 58.04.....Fin 145.....Ave 140
1-114
2-111

evening-(55.39min Fartlek)

-------33......25.....38.....41.....40.....13.....18.....2.59..40......43......57
------ 136.....157.....163.....165.....162.....167.....165.....152.....157.....156.....150
4.01-10.50-6.32-6.08---7.17---1.57--3.59--3.10--37------48----38----45
158.....167.....168.....177.....172.....170.....171.....176.....174.....176.....179.....176

1-135
2-120

Felt good this run, felt like i was moving pretty well and it is the furthest i have run. Didnt feel to bad after the session

Friday
legs were aching this morning

3rd-9th

Saturday
really late night and then busy through out the day so found no time to run

Sunday
1hr 45.35.....running well up to 70min
70-80min- started to slow
after 80min= legs started to ache quite a bit and running became uncomfortable

Monday
Morning- 44.06.....Late night so feeling quite tired this morning so did the short route and ran very slowly.

Evening
52.36.....Fin 149.....Ave 143
1-110
2-109

Tuesday
Morning- 56.27.....Fin 142.....Ave 143
1-114
2-108

evening-came acros really tired and with cold like symptoms

Wednesday
Thursday
Friday

ill for the rest of the week, just felt permantly tired with major head aches

1st-2nd

Thursday
53min steady slow jog in the morning

Didnt train in evening as its still freshers week so went out early

Friday

rest

26th-30th

saturday
53.10.....Fin 145.....Ave 143
1-114
2-115

Just a easy jog to get back into running and fitt around fresher activities and getting to know people.

Sunday
6km adlershot relys
23.06
really struggled on this, running didnt feel easy and my pace was far to sparadic speeding up without effort and then suddenly slowing.

Monday
30min Farlek

............50.......40......44......32.......24......53.......15.......11
...........136.....118.....147.....158....165....142.....174.....180
3.34...4.19....5.56...3.18...3.54...2.03.....39.......23.......17
170.....173.....175....171.....177.....170.....170.....171.....176

1-135
2-122
Feeling pretty comfortable up to about 4-5mins and then slowed and probabaly started to go into stress a little. Will work just to ease out the reps for a bit longer.

Tuesday
morning-53.34.....Fin 140.....Ave 144
2-106

Evening- 48.09.....Fin 153.....Ave 159
1-125
2-118
Took a good 30mins to the HR to remian steady, Ran with the group and was at the back again but im sure the front runners must have been pushing really hard!
I did find running at this quite uncomfortable and unusal though.

Wednesday
morning- 54mins rounds woods

Have lost HR elestic strapso will be running on feel for a week and a bit till my replacement comes

evening- gentle circuits to ease back into things

19th- 25th

Saturday
Rest- Family came round, The Last supper before my cousin and I go of to uni.

Sunday
3hr cycle with dad, last 30min, thighs really started to burn going up the hills

Monday
20min rowning machine
( groin mostly better now, have been stretching it every day and doing stability work on it, just lacking a bit of motivation to go out and run hard this last week as ive been sorting things out for uni which has taken up the last 4days ( my lap top hrad drive burnt out ((3days after my warinty ran out)) so been having to reinstall EVERYTHING!!!

Will start running properly once back at uni on thusrday...can then consintrate


Tuesday
9x300m (track)

---......51......52......66.......66.......70.......64......63.......67
---.....151.....169.....159.....164.....166.....167.....178.....175
52.......50.....48.....49......49.......48.......49......48......49
---.....182.....173.....---.......---.....186.......---.....178.....182

2-135

Legs were starting to feel really heavy on the 8th and 9th rep and HR was not reducing much on the recoveries. Groin was also starting to get tight so decided to call it a day

Wednesday
56.26.....Ave 144.....Fin 149

2-113

Just a gentle jog to get me back into the idea of running for this period of time. Uncomfortable to begin with, groin tight from yesterday but got into the run after 30mins

Thursday

Traveling back up to uni and then night out

Friday

56.26.....Fin 149.....Ave 144

1-121
2-111

12th-18th

Saturday
southern Road relys, wimbldon road.

16.45sec, 2mins faster than i ran last year and just over 1min slower than Hawkins.
Found his really hard, went of to fast, i thought (at the time) that it was slow and comfortable so i cruised alongside the leading group, but after about 8mins i died compltly i got up a steep hill and lasted about another 2mins before my pace really suffered. Worst part of the race was running after a long steep down hill, i couldnt get back into a rythem. Legs were knackerd after the race! Body was not expecting this!

Sunday
Groin still tight, and yesterdays punding down hill probabaly didnt help. #
Sawm 70 lengths in 45mins.

Monday
Swam 110 length in 1hr 15mins

Tuesday
Aqua Running with hawkins
5x3min (3min)
5x2min (1min)

Wednesday
Gym- leg weights with friend, relatively light weights with lots of reps. (multi gym)

Thursday
35min on rowing machine- ave HR 138

Friday
rest

5th-11th

Saturday
40min steady/slow jog

Sunday
rest

Monday
rest

Tuesday
couple of 200 and 300m strides in about 30sec and 43seconds. Also did 3 fast strides of 60m on grass

Wednesday
Watford 800m- 1.58.01
Good sprint finsih, but got caught in the middle of the group, really poor start by me and had a lot of work to do to catch up

Thursday
wanted to train but hip, which i then diagoned as a groin strain was really tight after the race yesterday so just jogged (slowly to the track)

Friday
rest

1st- 4th

Tuesday
Rest, my hip was really tight from last week but had been feeling better today so thought i would give it a full rest in the hope that it would not cause me any trouble for the rest of the week.

Wednesday
10x250mish on grass

...........53.......46.......50.....52........51.......49......50.......40.......40
..........144.....158.....157.....164.....169.....166.....171.....178.....180
.43.....44........43......43.....41........41.......40.......40......41.......40
---.....171.....177.....---.....180.....175.....177.....187.....186.....188

1- 152
2- 127

after the fourth rep started to feel really good and easy and was reallly strating to get up unto my toes. was relexed and joging the recoveries.

Unfortunatly i could feel tightness in my hip during the warm down.

Thursday

5x300m (track)

1. 44+ 6..... 5.06.....115
2. 42+ 7..... 5.39.....131
3. 41........... 6.03.....135
4. 42........... 6.21.....134
5. 42+ 8

1-152

Running well, good technique, really felt as if i was getting up unto my toes. However those extra 50m i was running did feel quite tough and i probably slowed down on this part.

Thouht i had actually done six reps but mis counted so probably would of done 6 but i was defiantly starting to feel it in my legs after the 5th rep.

Friday
4x400 (length of park)

1. 65.....6.33...125
2. 61.....6.46...122
3. 63.....7.11...129
4. 64.....

1-155
2-134

Basically aimed to cruise the first 300m at 800m race pace and then try a rapid change of speed up hill. Really enjoyed doing this but it was pretty tough and could defiantly feel my legs working, it also felt quite awkard in my legs running that fast.
After the rep it was strange as my HR was dropping quite quickly but i still seemed to be breathing pretty hard despite HR dropping to around 115 on the first two recoveries.

think i may need to do a session where i spriont as hard as i can the whole length as i reckon i will find this hard and if i am able to do it well should give me confidence, i think im a little bit affraid to be sprinting 400m...a bit out of practice!

29th-31st

Saturday
800m race- hendon
not sur eof the time yet but its some where in the 1.59, 2min mark.
was feeling pretty tired in my legs, little bounce today.
the first lap was quick, leader 54, i was 55/56 but i had a bad start and just couldnt get my self into the front with the leaders. felt quite poerful on on the back stright though.

Sunday
rest

Monday
30.55.....Fin 184.....Ave 157

1- 147
2- 157

Reckon i ran just over a minute faster than i was last year.

22nd-28th

Saturday
500+300m (track)

500= 71....30sec recovery
300=43

500m paced pretty well, 27sec 200m and 57 400m but the 300m i never got going, just couldnt sustain a full pace, only really strated to accelrate with about 60m to go and could feel my self start to really move so disspaointed about that one, would like to do it again

Not sure what to do tomorrow, plan to race on wednesdsy???

Sunday
Rest

Monday
51.58.....Fin 160.....Ave 155

1-132
2-118

legs started to feel heavy after about 40mins but still ran well after.
was a strange feeling as i was bouncing along and wanted to drive away. My HR refused to stay in the mid 150s, was really running between 158-160 for most of the run.
Once i finished could really feel my quads had been working, a bit shaky likly because i havnt run for this long in some time.

Tuesday
11x200m (track)

.--....4.21.....1.59...1.54.....1.47....1.53....2.14....2.01....2.14....1.44...1.58
.--.....129.....146.....151.....160.....160.....154.....156.....146.....166.....164
.29.....28.......29......28........29.......29.......28.......29.......29.......29.......28

2-139

felt really bouncy when running and it quite good form but just didnt have the sgarpness to get below 28 which was a little annoying. My right hip has been tight since saturday and the run yesterday has made it really tight today, dosnt stop me running, however after the run i found it pretty hard to move my leg.

Wednesday
800m- 2.00.01
legs were'nt as fresh as i had hoped so decided just to play around with it. went of hard and ran a 55 first lap but i really frooze from about 500m-700m but had a good sprint finish (the problem is that im not sprintng from far enough out). I think form now on i will try and get my self into BMC races not these opens as i under estimated the amount of races, i ended up warming up for 1hr 30mins.

Thursday
Couple of 200m strides on track and then 3 short 60m on uphill grass slope
was quite tired warming up

Friday
2x400m on grass with 2 60m sprints in it. strided the 400m and then accelrated but found this quite tiring to be honest and was breathing quite deep once i had finished.

15th-21st

saturday-Wednesday

Camping, didnt manage any running but was still pretty active, football, vollyball and generall mucking around on the beach, however diet was'nt excellant

Thursday
14x150m (diagnal runs)

.......47.......45......32.......44.......43......49.......47.......51.......57
......153.....156.....169.....168.....166.....165.....169.....169.....165
24..22.......26.......23.......24.......22......24.......22.......23......22

59......62.......56.......54
162...163.....164.....163
24......21.......21.......20



1-156
2-136

just couldnt hack the recoveries, feeling a little rusty but pleased with the consitancy

Friday
12x200m (grass)

........3,37.....2.47.....2.54....2.16...2.36...2.25....2.21....2.35....3.07....2.38....2.44
..........117.....129.....134.....149.....148.....151.....155.....149.....149.....159.....155
30.....28.......28.......28.......29......28.......28.......28......28......27......28........28

1-159
2-138

felt pretty good on this session, next time just got to shortern the recoveries, however i do think that it is taking slightly longer for me to recover than it has done in the past

8th-14th

Saturday
BAL Meeting
800m- 1.57.5, came third and annoyed as i was running well but lacked focus, failed to react at all when i was over taken

400m rely, no race really just worked my seklf quite hard but other really far ahead no chance of catching them

Sunday
Intercounties- 800m- 1.57.2
Made up for lake of focus from yesterday. Ran a good race and broke away with the leader after 500m. tried to over take at 200m my was grabbed from behind which lost my rythem

Monday
Rest

Tuesday
nothing

Wednesday
supposed to race but was really late home from work which meant i missed the train- nothing

Thursday
9x200m

..........57.......54.......57......56......4.04.....61.....1.50.....1.16
........149.....158.....162.....163.....136.....158.....152.....144
30.....30.....28........29.......29.......28.......29.......29........29

awful session, felt so tired, got no smoothness at all. Had been at work all day and went for a cycle ride with Byrne to keep him company which may explain somthing, but bassically i couldnt get going, was pretty annoyed because i was getting quite good at this session in june.

Friday
30min fast steady, had vert little time that day

1st-7th

Saturday
Race- Southern Mens
HJ= 165cm- failed 170 just because i finished the 800m and then 10seconds later had to jump. i only just clipped it so will easily get this hight and higher next time.

800m= 2min .5??
No compepetion and i had no warm up as i arrived and was put stright into the HJ. bassically on ethe race after 200m and i was moving that fast, used it to stride out. Was windy also and only mnaged 59 first lap!!

400m rely= 51.1
put in quite a bit of effort but still felt a little rusty over this distance

The hardest part in this race was from 180m to 250m. felt really comftable on the home stright just felt weak when starting the bend


Sunday
Rest

Monday
Rest

Tuesday
4x400
2x150m

1. 54.5.....13.00
2. 53.7.....13.10
3. 55.0.....12.50
4. 55.3.....13.41
5. 19.2.....3.55
6. 19.4.....

Wednesday
Rest- feeling tight after yesterdays session

Thursday
Rest- Had been at work all day and was very tired

Friday
rest

25th-31st

Saturday
Rest- Tavelling Home

Sunday
6x400m (length of park)

..........1.33....1.29....1.02....1.24....1.17
..........155.....154.....160.....163.....164
59.......69.......64.......66.......61.......68

1-163
2-146

Aimed to the reovery Hr rising each rep, so went when the recovering HR was a couple of beats higher than the rep before.

First rep i did to fast but it felt easy, however after that i couldt find the right pace, however by the last rep was pretty areobiclly nakered but my legs didnt seem to be in a great deal of latic

Monday
3x200m track

1- 24.6................10.41 (128)
2- 24.5................13.52 (126)
3- 24.6

i just couldnt go any faster, i think the start was the weakest. the reps them self i did not find hard but after the third rep my body felt very strange...very simlar to the begining of summer where the body is not used to running fast.

i Will do this session again on Thursday as ive got so much more to improve on this!!

Tuesday
Rest, busy all day and planned to race tomo

Wednesday
20x150m??, Crossovers on Grass

...........36.......28.......26.......29.......25......28........26.......29......26.......34
..........149.....165.....166.....172.....176.....178.....177.....181.....183.....186
..19.....24.......27.......24.......26.......25......27........23.......26......24.......26

.26........32.......25......33.......26.......33........24......34.......25
180.....182.....185.....186.....192.....186.....189.....194.....190
.23.......25.......23.......25.......23.......25........23......25.......22

1-167
2-137

The Recovering HRs seem really high on this session but i was not in any major stress and was ready to run once i had jogged accros.

The first one was up hill (although it a shorter distance) and the next one was down hill.
I got Faster as the session went along. the rest of the day I felt like i had done a good session but was not tired.

Thursday
4x200m
1. 24.7..... 13.24
2. 24.6..... 20.32
3. 24.4..... 15.29
4. 25.0

the last rep i got a little bit of cramp in my calf whilst running which is why it is the slowest. Generally they are slightly getting faster, think i have to work on the beggining as it takes me 120m to get up to top speed.

QUESTION: should i use big powerful arm action or the small fast ones??

Friday
3xZig Zag, (25m x6)

All in low 29seconds
really enjoyed this session. Was strange as i was pretty much ruinning for 30sec holding my breath as you are always accelrating on this session. I didnt feel sick in anyway at all after this session but was out of breath and could feel the heart betting pretty hard.

I was haveing about 8-10min recovery and heart was getting down to about 110, and sometimes lower.

A note on the last few weeks

The sessions where i think i need to do is

1500m race pace work -400m in 63/64 seconds, with 100m jog, (do the 300m session but try and drag them out further)

Also need to do 400m faster at 800m pace in 53s/54s as i ran a 57 sec lap the last saturday and it felt quite a bit of effort for that speed.

Fast work so more of those down hill sprints to get legs moving quickly and then bascially lots of fast 200m when im on the track. I have done very little of this

And then Lactic work, Probably the changing direction oness...Zig Zag.

Any thoughts???

18th-24th

Saturday
800m- 1.57.01

Ran this from the front all the way so really pleased about that. However i aimed to go out hard on the first lap but only did a 57 and that felt fast! Learnt two things....Have to work at : 400m reps getting used to running 53/54s

and

Changing speed, again i kept in consistant and showed no rapid change of pace

Also did 400m relay but took it gentle as i could really feel my leg (hamstring) from tuesdays session

Sunday

Travel (hoilday in pool)

Monday

40min steady run to expolore ...to be honest where we were staying was a pretty uninspiring place to run, lots of feilds but they were all farm land and no Hills!! so lacked alot of exitment for running!!

Tuesday

nothing, did alot of driving about

Wednesday
Beach session free running

.........3.17....4.16....4.52....2.58....2.57
.........133.....135.....143.....143.....133
44......57.......61.......48.......25.......31

1-154
2-137

Used session more to keep running, the beach was hard sand and it was pretty hard to pick up any real speed. so ran at probably 800m effort picking up speed each rep as i got used to the sand, Walk back recovery. (ran bare foot and the sand gave me some nasty blood blister on my big toe and cuts inbetween my toes, was very uncomftable that night!!)

Thursday
Rest

Friday
Kind of a sand dune x 5

was a pebal beach but there was a climb off about 120m and it was tough on the legs as every tiome i pushed off mt feet went quite deep.

was more of a fun session, was racing against the family on a sort of relay and i had to beat them to the top...which i did!! Just took random recoveries

11th-17th

Saturday
Travelling home from France

Sunday
Watch Hawkins run in British 10Km

Monday
16x150m on grass

.........1.17...1.45....1.44....1.41.....1.43....1.41....1.44....1.53
........132.....123.....128.....130.....134.....140.....139.....143
22.....23.......21.......21.......20.......21.......20.......20.......21

1.42....1.44....1.33....1.36...1.39....1.18....1.12
137.....142.....143.....147.....147.....158.....158
20.......21.......21........21.......16.......16........11

1-153
2-129

800m pace, on grass prob around 150m going up hill. Ran this untill i felt like i was running well. . Last three i cut the distance and ran them alot faster and sharper. Recoveries were a quick walk back.

Tuesday

6x150m ish down hill on grass

............3.29.....3.55..3.23.....3.38.....5.23
............124.....120.....129.....134.....130
..17.......17........18.......17........17.......18

1-144
2-123

Ran this down hill and actually found this harder than running up hill. I will try and do lots of work with this session as it really got my legs moving quickly which i think i need. Strength and endurance is fine as the session on monday showed that

Wednesday
Watford 1500m race- 4.11

Ran too fast first lap, 61 sec and then slowed from then on, 2.06 800m, and 3.58 with a lap to go, last lap (420M left) is where i lost the group

Thursday
Rest
Friday
rest

4th-10th

Saturday
Traveling all day to france

Sunday
Rest

Monday
3 hour jog in mountains, blown of by hail stones, otherwise enjoyablle and excitting run

Tuesday
3xthreshold (4min reps jog/ walk back down) first rep was fastest and furtherest, the other two about 50m behind but both consistant, did not die or go above HR on 174

Wednesday
Rest

Thursday
5hr jog in the mountains

Friday
Rest

20th June - 3rd July

Saturday 20th
South of Englands
800m heats 1.57
Semi, 1.56.5

Lacking Accelration

Sunday 21st

2x10x50m on grass with glen + other grass reps

Monday 22nd- Friday 26th
5 peaks challange

Saturday 27th- Sunday 28th
Rest

Monday 29th

.............3.00....3.02.....3.15
.............131.......136......141
2.59.....2.56.....2.30.....2.57

1-168
2-140

Not a good session, ran less distance on each rep and was getting slower. i wanted to get used to running for that length of time but know now i should have done fast reps to get moving

Tuesday 30th

4x300m session on track

Ran out to 500m on the first two reps with the 300m in 42 but from then on the the 300m got slower and i was running less distance...3rd= 400m , 4th=300m in 44sec

Wednesday 1st July

Watford 800m Race .....2.05......rubbish died after 200m and that wasnt even that fast, hadnt preperd well enough, warmed up an hour to early for my race due to the nature of open events (i was last race). know for next time not to warm uo for the first race.

Thursday 2nd July

Nonsuch relays, just over 2miles

ran a really good first half but faded on the last 1km home.

Friday 3rd July

rest

13th-19th

Saturday
10x200m track


.........2.12.....2.19....2.25...2.40....2.30...2.24....2.23.....2.19......2.56
..........148.......151........146.....138.....154.....151.....150.......150.........150
26.......29.......27.......27.......27.......28.......28.......28.......28+5.......27+9

1-164

Intended to do a latic session with gandhi but after warming up wasnt really in the mood for it.
pleased with this, basically crusing and trying to focus on running right up on the top of my toes. Pretty much jogged back for the recovery

Sunday
10x300m on grass

..........1.18....1.32....1.33....1.36....1.33....1.32....1.53....1.36....1.27
...........135.....131.....141.....144.....147.....148.....145.....150.....158
.49......52.......50.......50......48.......48.......48.......47.......47........46
178.....163.....168.....173.....175.....168.....179.....178.....182.....183

2-134


Monday
Tuesday
Wednesday
Thursday
Friday

6th-12th

Saturday
16x200m on grass

...........58......71........67.......76.......74.......70......67.......71.......65......60
..........130.....125.....139.....132.....135.....142.....145.....137.....146.....152
.38.....41.....40.......39......41.......38.......42....40.......41.......39.......41
---.....161.....168.....167.....168.....169.....---.....170.....170.....170.....169

.63.......61......60.......59......64
149.....156.....156.....155.....156
.38.....40.....39.......40.......38
---.....---.....---.....179.....178

1-144
2-120

Sunday

was revising quite hard and was not in the mood to run

Monday
1x300m===37.0......18.08 (HR 124)
2x200m===24.3......30sec (HR 172)
=========27.0

1-166
2-145

wanted to do 3x300m but needed to gte back and do revsion. The 300m was good up untill about 200m where i didnt pick up the pace

Tuesday
Rest

Wednesday
1500m= 4.11
was tired going into the race and basically stayed about mid away and then failed to re-act as the pace picked up. last 300m was ok though, caught the group up so that i was less than a second with the main group in front of me

Thursday
Rest==exam, and then just relaxed and binged on choclate all day with friends

Friday
really tired today and slept most of the morning and then relaxed again most of the day, didnt have any energy to do much really

30th-5th

Saturday

200m.....27.....1min...148
300m.....44.....2min...140
400m.....60.....5min...138
400m.....58.....2min...153
300m.....43.....3min...152
200m.....25.....

1-164

Legs were aching (espically the right leg) from Friday. It was windy so times were slower for the effort we were putting in. Think i may need to do a couple of 300m on the track just to get used to running aggressivly on the track. Overall my legs were the most tired after this, everything above felt ok soon after the session had ended where as the others had gone light headed and were not complaining about the legs...i dont know if that means i have to work on my legs a bit more.

Sunday
2x10x60m (grass)

1-3.04....15.00
2-2.49

the second set was not faster but i think i was turning around quicker. Anyway the session was the longest three minutes i have had in a while, the last rep my legs got very heavy.

Monday

rest

Tuesday
11x300m Track

..........3.06....2.57....2.55....2.59....2.57....2.56....2.58.....3.00
...........123.....131.....128.....123.....129.....128.....131.....129
45.......45.......45.......44.......45.......45.......45.......45.......45


3.00..3.00
135.....134
.44.......45

Didnt fancy a fast session in the end, had come from an exam and it was warm so was not feeling that fresh. felt like i could have gone on at this pace for a while was very relaxed although i could feel legs wobbling a little 20-30m before the end

Wednesday
9x200mish (planned to do 300m session but crickerts and footballers were out!)

...........4.34....4.09....4.12....4.16....4.14....4.04....4.14..4.10
...........103.....112.....117.....116.......114.....112.....120....117
33........34.......31.......30.......29.......30.......30.......30.....30

1-134
2-119

wanted to keep going untill i ran 29sec at the same effort and i think it was coming however it suddenly became very windy. Run felt very easy whilst doing it but legs were supringly tired on the jog back home (more so than if i had done high quilty work, probably because of what you said earlier anout not doing enough work at race pace.) would like to do this session again to see if i can go faster at the same effort although i may do 6x300m when the picths arent being used, ( i know that the length is 300m so i know what speedim running at then)

Thursday
300, 200, 400, 200, 300

.............3.22.....3.34.....3.01.....3.35
.............129......140......145.......144
37.0.....26.4.....58.3.....24.8.....42.5

1-156
2-141

(route was the same pach of grass ive been using for last couple of weeks, so i know the 300m runs were pretty close to that distance and the first 200m is pretty close to a real 200m. The 400m is pretty close give or take 5 or so metres but the second 200m was shorter, prob nearer 180m.)

the first two reps were fine qnd everything felt pretty easy and like i was hanging around during the recoveries ( felt like i was running well and not struggling to much despite running fast, the 300m was the fastest i have ever gone on this route). However the 400m killed me and from then on the running became very messy. the last 80m of the 400m i started to slow but up untill the 400m was going ok. the last 200m and 300m rep felt basically all over the place espically the last 100m of the 300 . After the session my legs felt kind of numb for a short while, almost burning sensation in my legsn (nothing serious, legs fine now and were ok once i was home, think they had worked quite hard). Walked and joged home slowley. Feeling ok now but am getting and earlish night as have suddenly become tired...i think sitting revising in one place does not help.


[Question: if i did 3x300m as fast as i could would this be instead of a lactic session or can it go in day two? Would quite like to get a session where i am running near 35s before the 400m on wednesday but am not to sure if i should do 3x300m on sunday and monday lactic session rest tuesday, but maybe this maybe to much and may need to run 3x300m on sunday and have two days rest. Any thoughts. i will see how i feel on Friday and Saturday]

Friday

23rd-29th

Saturday
3x(2x200m)

1. 25.1.....45...163
2. 25.8.....5.27...143

3. 25.8.....45...172
4. 26.5.....12.36...143

5. 27.4.....45...172
6. 24.9

liked this session, pretty much lead the session from the beggining. The other runners were 1.53-4 and a 1.55 so was a good condfidence boast as one of them was throwing up after the end of it where as i recovered pretty quickly. so is good to see im fitter than some of these guys and running at their standard.

Was running well and felt strong and in control. The hardest set was the second and legs felt pretty tight after it but the long recovery meant i was feeling pretty good for the next two.

Sunday
rest
Monday
10x1min with steady jog recovery
1-5= HRs 155-
6-10=Hrs 160-172

1-138
2-115

Tuesday
6x60m hill sprints wil a couple of strides.


Wednesday
800m race....2.00ish???

was not a good race and the time or posistion was nothing speacial. Bad tactics let me down in the end...went of fast 55seconds first lap in very strong winds in back stright and then tryied to relax into the wind on the second back stright but was a mistake as i then couldnt speed up again. Was over taken at about 250m to go and pretty much lost confidence i think...hadnt prepared well.

So the weak point here was 500m-600m. but not sure if that was a confidence thing as i may have been worried about blowing it by going to fast as i had had a fastish first lap.

Thursday
rest

Friday

20.47 threshold run.....Ave 172.....Fin 180.

1-147
2-121
an undulating course...slowed down at about 8mins but after 16min the last 4mins were probably the most relaxed. Was good, could feel my right leg had been working

16th-22nd

Saturday
rest

Sunday
Race pacing in the 1500m....fisrt 800m in 2.02-03, wanted to carry on but the guys were right on my back so i was just getting in their way. felt fine afterwads so was annoyed....did 4x2mins on road afterwards

Monday
40min Recovery run
Ave 135,
2-100

Tuesday
5x300m on track

1. 39.5.....6.35.....143
2. 39.6.....6.35.....146
3. 40.0.....6.37.....141
4. 40.0.....6.41.....147
5. 41.6.....

1-160
2-119

The last two were awful, i dont know what happend my legs just suddenly became really really heavy, im thinking it may be because i did a weight session in my friends room earlier in the day (was nothing heavy but did single leg squats and hamstring exercises). the first three i was in control and relaxed and running quite nicly at the front (only three of us on this session, running next to a 1.53 runner, problem is he thinks i was in loads of latic where as i was running relaxed but legs were just soo heavey!!)

Wednesday
Rest

Thursday
12x250mish on grass up hill

...........1.18....1.17....1.18....1.20....1.20
...........152.....156.....164.....168.....170 ...1500m pace
.39.......40.......40.......40......40......40
187.....172.....180.....180.....175.....184

1.41....1.30....1.36...1.35....1.37.....1.40
156.....160.....156.....159.....169.....166.....3km pace
.45.......42.......42.......42.......41.......40+24
180.....176.....170.....180.....180.....179

the first 6 were around 1500m pace, might have been a
little slower as i was just trying to run relaxed. Was in
the middle of the group

last 6 at 5km pace and just ran really easy next to a 5k runner.

1-158
2-129
Friday

5x2minish

...........8.12...9.01...9.10....8.57
...........107....123.....126.....125
1.53...1.49....1.51...1.52...1.49
176.....185.....---.....---.....182

1-157
2-132

session was ok, not sure of the distance but will find out soon. Otherwise it felt ok, not 800m pace probably around 1500m pace so i think it felt like a 2.08 800m pace.

9th-15th

Saturday
Surreys- 800m 1.56.9.
Came second in the race, 57 first lap and all relative comftable. really should have pushed harder on the second lap and attacked the two infront as i think it was in my capablities. Was just behind second place and was nearly out sprinting him, which is good as he thrashed me a couple of weeks back over the last 200m.

Sunday
Surrys- 400m= shambles 52.2 (heats and finals (heats was a slower 52)

never got going at all. Heat i went of far to slowly and then i do not what went wrong in the final thought i went of quicker! just felt a little bit flat and lacking any sort of power.

Monday
rest

Tuesday
gandhis group (wanted to do the 800m session but no one was doing it so joined in with the1500m session!) 6x200m (1500m pace) jog back, 4x200m (800m pace) walk back

1. 32.....164.......1.20.....148
2. 34.....175.......1.22.....158
3. 33.....176.......1.21.....160
4. 33.....176.......1.23.....168
5. 32.....184.......1.18.....172
6. 32.....188
2.45 walk back

1. 29.....178.......2.47.....137
2. 28.....---........2.49.....139
3. 28.....177.......2.55.....136
4. 29.....178

the 1500mpace work i was leading the group including those who run sub 4min. it felt very relaxed and easy. i was also the first back after the recoveries.

the 800m work though did not feel at all as comftable as i was probably running in the front group but not leading...legs felt quite heavey on this

Wednesday
5x1000m on grass

...........3.03....3.17....3.14....3.21
............132.....127.....133.....133
3.27....3.43....3.38....3.40....3.29
170.....168.....172.....169.....173

1-128
2-111

nice relaxing session made a nice change, gentle. Was windy though for half of the 1000m. the last rep i prob ran about 2hrs higher on average yet it was quite a bit quicker than the other three before it and i could feel going faster. otherwise everything was nice on this session

Thursday
45 on/off

.............45.......45......45.....3.06......45.....2.45.....44
...........166.....170.....177.....145.....170.....147.....175
.45.......46.......46.......44.......45.......44......48.......46
178.....186.....190.....187.....175.....182.....187.....186

1-168
2-138

First rep was good but from then on legs felt horriably heavy! the 2nd rep after the first long rest felt the worst the last set felt horriable but think body was starting to adpaty, although i felt very light headed/ verey heavy eyed once finished


Fridat

2nd-8th

Saturday
evening, had had a late night last night so slept in and had been playing football for nearly 3 hours

20x60m (did this with my flat mates, two of them took it in terns to race me, was quite good fun)
Fin HR- 183

1-153
2-123
Was running ok took a couple of reps to get moving though. afterwads though my calves where really tight.

Sunday
its bank holiday so there has been events on all weekend and today was freefest and was outside all day and just ran out of time to run ( i had also had a little bit to drink so was not in a great state to run)

Monday
not an overley late night but was catching up on sleep so didnt run till early evening.
Was not feeling particlually fresh so did

12.52..... Ave 175.....Fin 187
1-153
2-128

Was not as comftable as it was when i was doing the farleks a couple of weeks back but the course was quite undulating and my right leg got quite tired going up the hill.

Tuesday
late Morning
5xfree running (300m +)

1. 48.1..(175)..7.21.....Ave 133
2. 51.0.............7.59.....Ave 130
3. 54.4..(174)..9.11.....Ave 135
4. 38.1..............7.49.....Ave 136..........(Normal 300m)
5. 48.1..(187)

1-158
2- 139

the first two reps i felt very fresh and the running was very easy. generally throughtout the session i felt pretty relaxed. the 48s were probably about 350m with the last 50m going into very strong wind. The last rep i was slightly dissapointed with as as soon as i hit the wind i pretty much just gave up. but as soon as i stopped i knew i probably could have gone further.
a note about the 300m rep....am not thinking as much about running fast now compared to the first couple of time i did it where i made an effort to focus on moving my legs quickly.

Evening- 3x400m+

1. 61.1 (187)...8.49.....Ave 122
2. 57.5 ............9.36.....Ave 125
3. 57.0......

1-153
2-129

Just over 400m and the last 50m was toughest.

Wednesday
Lunch- 8x150m+

1. 19.9.......4.56.....Ave 119
2. 20.5......5.07.....Ave 122
3. 19.6.......5.55.....Ave 122
4. 19.9.......5.28.....Ave 123
5. 19.8.......5.35.....Ave 124
6. 19.2.......6.01.....Ave 124
7. 19.7.......6.06.....Ave 126
8. 19.7.......

1-132
2-115

running ok. the wind was very strange though so was running with the one wind at one point where i would be moving very quickly and then the next second running right into it.
Better than last weeks session only because i got to the 5th rep and i was feeling fine.
It was further than 150m.


Thursday
Friday

probably rest both days...traveling back hom thursday night

25th-1st

Saturday
RAF match with Lough, conditions were very windy on the home stright with no wind on the back

800m- 1.59.5- was a very strange run as no one wanted to take the race on. i ended up at the front and tried to run comftabley but fast...went through first lap in 60sec which was a suprise as it felt alot faster. ended up being overtaken with 150m left by 2 athletes. one i managed to over take again with 50m left

30min later
400m- 52.6. this was frustrating as i was still in 800m mode and did the first 200m horriably slow. i was cought by most athletes by 150m (i was in 7th lane). however manged to pick up my speed in the last 150m and caught alot of the pack as i reckon most of themdied in the wind, i was not to affected by it.

Sunday
70.07....Fin 173.....Ave 156.....Max 177
1-137
2-124

Monday
mid morning
4x hill sprints as part of warm up
10x 270m, Up hill, down hill

............88.......76.......83.......80.......84.......82.......91.......80.......90
............138.....151.....153.....157.....157.....160.....164.....164.....160
.44.......45......44.......42.......43.......42.......43.......42.......43......41
160.....171.....178.....181.....182.....178.....179.....178.....186.....182

1-157
2-131

wet a quite windy but the session felt do able but each rep seemed slight more intense than i have done before which i guess means the recoveries are improving
(was quite annoyed though, holywell, the grass bit that we trainined on when you came over, half of it is having building work on it which means i dont really have a stright bit of grass to train on, i will have to start looking again! luckly the hill is still there but you have to now start half way up the hill instead of being able to run from the flat)

Evening
4x300m on flat grass

1. 41.1........6.55- Ave 124
2. 40.3.......7.27- Ave 127
3. 40.1.......7.40- Ave 127
4. 40.8.......

1-148
2-130
sun came out so fancied doing another session. everything felt quite good. tried to accelrate halfway through and then get back into a fast stride. recoverying quick although was feeling slighty tired just before the 4th rep and could feel my legs slowing on this rep

Tuesday
Mid-morining
8x150m on grass with gradual slope
1. 18.4.......5.20.....Ave 115
2. 18.9.......5.05.....Ave 121
3. 18.7.......5.00.....Ave 117
4. 18.9.......5.55.....Ave 120
5. 18.8.......5.26.....Ave 123
6. 19.4.......5.39.....Ave 124
7. 19.4.......6.00.....Ave 124
8. 19.6.......

1-135
2-119

By the 5th rep could feel my leg speed slowing and generally the sharpness falling
this may be becasue i have not fast sessions with more than 4/5 reps. During the rest of the day i could still feel the after affects of this session, with the legs almost feeling airey.

Evening- 4x300m ish
was feeling quite lazy but friends knocked for me an asked if i wanted to do some 300s. so i did but sort of toook it as a relaxed playful session

1- 47.9.......2.57
2- 45.2.......7.09
3- 43.7.......7.58
4- 43.6

As i got into this session i started to run better and faster. It was wet i ended up slowing down quite alot on the corners but meant i tried focusing on accelration.

Wednesday

Evening- 4x300m

1. 38.3.......8.20
2. 38.3.......8.01
3. 37.9.......9.24
4. 45.8...........Footballers started setting up on my course so i just free ran

1-152
2-132
Same grass as the one i did on monday evening and was quite a bit faster! The third rep which was the fastest did not feel that fast so was suprised. Legs were starting to get tired and probably would have done one more if the footballers and cricket lot werent setting up.

Thursday
Evening- 3xfree running, walk back recovery

1. 65.......175.......7.28.....Ave 120
2. 68.......171.......8.48.....Ave 126
3. 70.......184.......

1-155
2-131

went further and faster each time with the last rep running futherest and tried increasing leg speed for the last 100m. the last rep was about 500m i think, maybe a litlle less. i dont think the other two were fast enough, they were roughly between 400m (first rep) and 450m second rep, however i was quite comftable

Friday

18th-24th

Saturday
Kingston and Sward Comp

800m= 1.59.05, first lap= 56. comftable upuntill about 250m to go.
i probably kicked to early. was finding the pace quite easy and the leader was slowing so i took the lead and picked it up after 320m and then basically lost all form with 150m togo.

400m rely
last leg= 51.9= felt strong and fast all way around, was quickest lap in my team and i was catching the leader. could feel legs getting heavey over last 50m but rememberd my arms which kept me going. dont think i used my arms enough over the last 200m of the 800m race.

for monday what session do you suggest...did you want me to do some hill/ sprints.
wont be able to run on track on tuesday so will be running by my self, any perticular session...free running?

Sunday
80.59.....fin 128.....Ave 145
1-109
2-102

had agiated my hamstring yesterday so it was really tight so never got going with this run and ened up running the the last hour very slowly

Monday
rested- sleepet round byrnes house and was tired so did not run

Tuesday
8xshort hill sprints on the downs
just did as many untill i felt like i was running well

Wednesday
22x200m? ( probably more like 190m

...........1.47....1.49.....1.56...1.50...1.51....157....1.53....1.50....1.51....1.45
...........136.....137.....135.....143.....143.....138.....143.....146.....143.....140
.39.......32.......32.....32.......33......32.......32.......33.......32......31.......32
162.....169.....174.....174.....173.....175.....170.....172.....175.....177.....179

1.54....1.49....1.52....1.51....1.49....1.55....1.42....1.50....1.42....1.42....2.04
143.....145......145.....145.....153....148.....156......157......159.....160.....157
.31........32.......32.......31.......31......31.......31.......31.......30.....30+6....30+16
170.....171......180.....178.....178.....179......176.....178.....180.....182.....192

1-162
2-137

Thursday
2x400m, 1x250m

56.1.....11.18- Ave 128
55.2.....10.39- Ave 128
31.3

1-155
2-136
good first 200m but tended to fade a little there after, legs were quite tired from training this week

11th-17th

Saturday
2x400m on grase

58.5...11.05...59.5
183.....120.....195

this just didnt feel to good. felt dizzy whilst running and everything felt quite heavy whilst running.
so instead went for a 45min very slow jog just to relax and get the blood pumping. felt much much better, mood and physically for it

Sunday
75.00....Ave 153.....Fin 173
1-130
slower than last week but more even tempoed
like running at this pace and length. Makes you feel strong

Monday
10x300m 1500m pace on grass, up and then down

............82.......88.......78.......90.......91........86......78.......82......85
...........152.....153.....159.....147.....158.....160.....164.....165....168
.46.......44.......49......46.......49........45.......50......45.......48......45...+..16
172.....178.....185.....184.....187.....182.....188.....184.....187.....187.....189

1-160
2-134

best session of this type. felt strong and smooth. last rep tried to do the whole 400m but couldnt quite make it, a good 10m off.

Tuesday
Track- 3x200m, 400m group (same session as 2weeks ago- 5x200 3min recover

25.2..............7.11
25.1..............8.03
25.6

was still feeling fairly fresh and would have done another one if i was not racing this saturday.
i felt really comftable at this pace but still have slower starts compared to the group. takes me 120m to catch the front runner. Although he was not on form today as i was leading on my reps. stillneed to get leg speed quicker as i felt like i was running flat out but was not to bad after the reps.

Wednesday
Evening- 4x300m Down hill. Aimed to run fast but with little effort and i think i sucsedded at that

1. 42........7.06.....115
2. 39........7.48.....119
3. 39........8.43.....116
4. 39 + 17= a totel of 400m (length of park) in 56seconds so pretty pleased that run.

1-150
2-125
good session, still cutting down on the volume but during the last rep could feel my legs working in the last 17seconds. otherwise felt really easy, was watching the youngesters play football as i ran past them.

Thursday
3x350m on track

1. 46.6..........15.17
2. 45.7..........15.10
3. 46.3

Ran the first two reps with Ayrton (the best in this group, however no one in this group has run under 50seconds yet.) but the last rep he faded and i finsihed two seconds inront of him.
Generally i felt like i was running ok and it almost felt like i had another gear to go into as i was starting to pick up the pace over the last 100m. The last 150m seemed easier than the first 100m.
The First rep we did the first 200m around 25secs.

Friday

4th-10th

Saturday
Box hill session with hawkins (very steep hill)
4.48- Ave 179.....Fin 189
10.53....Ave 130.....Fin 134
4.41- Ave 183.....Fin 192

1-160
2-137
ran with hawkins. both had simlar start but by the end i was 15-20seconds ahead.
recoverd well but as soon as i hit the steep hill on the second rep i could feel it working on my legs. the hardest part was running over the horzin bit where it flattend out. however think i managed to get onto my toes and run fairly fast on the flat.
next time need to do another rep and run a bit further.


Sunday
70.06.....Fin 169.....Ave 157
1-130
2-121
loads of energy really good run

Monday
morning
4x300m 800m pace

...........7.42...7.36.....8.08
...........135.....138.....137
.41.......40.......41.......43+14
168.....176.....177.............183

2-131

evening-
5xfree running at 800m pace
time varied from rep 1-3 50-70sec, rep 4= 50sec 5= 200m 30sec
on grass
just a bit of fun and mentally relaxed

Tuesday,Wednesday, Thursday, Friday
these days were very strange as i felt really tired, i was waking up at reseanable time to go running but i felt like everyting was aking and i ended up just delaying each run untill it came to late. i also was going to bed during the day for 2hour naps but just couldnt motivate my self to get changed and go running
frustrating as the begging of the week i was enjoying it

28th-3rd

Saturday, Sunday
travelling on the saturday and then had family events on the sunday so was mentaly tired and not in the mood to run

Monday
morning
7x300m with about 100m jog recovery, 1500m pace

.............59.....1.21...1.13.....1.23....1.14....1.19
...........158.....152.....154.....158.....161.....164
.52.......56.......57.......56.......59......56........57
167.....178.....175.....180.....184.....181.....184
1-157
2-129
still trying to find the right speeds here, ran in flats felt ok, but seems slow for 300m, thinking maybe i should have had slightly longer recoveries. otherwise felt good and i know i can improve on this session

Evening
4x300m (up hill in park) 800m pace


.......6.44.......6.56.......6.39
........123.........126.......122
44.....43..........43..........43
1-141
2-123
enjoyed this session, better than this morning as well. i seemed to recover quite quickly as well, HR was going down to 110 by 4-5min
tried to remain as relaxed as possiable and accelrate on the last 150m shorteing my stride

Tuesday
evening
joined 400m group, spent 40min just doing strides and hill sprints while the group did hurdle work, the session was 5x200m track with 3min recovery, in 25seconds
i did 3x200m 6min recovery

1- 25.1......7.19
2-25.4......7.01
3-25.8

4x40m sprints
whilst running it felt like i was going flat out but i when finishing i was not tired. i struggled to get going as all of the 400m group had better accelration and got ahead of me, however after 100m i started to get going and ran comftable at the front of the group. however it was clear that the others were all running in lactic....it seemed like a really hard session.

Wednesday
13.20.....ave 177.....fin 189
1-156
2-128
did my normal 15min route...although i think last year i got it down to 14mins. would have carried on going but i had a slight problem.
from this run i have feiantly improved running up the hill, as i was probably only about 10-20seconds faster after 10mins which is on the flat but then going up hill must have taken a ood 30 seconds off in 3mins. kept the intenisty throughout and never really faded so better than last year.
i will extend this route next time i do it.

Thursday
morning
3xhill sprints
2xhill strides
3xhill sprints
2x300m strides
a relaxed session, working on techinique and getting my legs moving quickly.

evening
10x300m on epsom downs

............50......66........80......55.......84.......69.......73.......60........69
...........155.....143.....150.....158.....156.....158.....166.....166....172
.60......54.......61........52......62.......53.......58.......54.......59........52
171.....174.....180.....175.....184.....180.....189.....184.....187.....188

1-150
2-128

Up and then down. im thinking that it is 300m but not 100% sure. i was running quite comftabley, it wasnt complty relaxed but felt strong on the way up and then probably relaxed to much on the way down. again still need to practice at this speed, although i was starting to get into the last 4 reps...these went very quickly were as the first half the reps felt very long.
i will do this session again next week but on a route that i know is 300m

21st-27th

Saturday
general runnig technique with glen

Sunday
Hill and strides and technique with glen (refer to memory)

evening-
several hill sprints to get my legs moving quickly
also did a couple of strides to reinfore technique

Monday
Morning- Gandhi's drill sessions, hurdle work and strides at 5k, 1500m and 800m pace
8min run home where i focued on running fastish with good technique

evening

............40.......29.......23.......26......25.......26.......19.......69........60.......63
...........152.....166.....169.....165.....172.....165.....171.....157.....162.....162
11.36...7.33...4.56....6.24....2.54...3.01....3.07.....59.......30........28.......26
172.....176.....178.....171.....175.....176.....177.....179.....174.....177.....181

1-141
2-116
focused on techinque as much as i could, think it went well, although i did not feel as powerful as normal. However the first rep was the longest/furthest i have ever done and the last rep was about 6seconds quicker than last time on the same hill with simlar heart rates

Tuesday
miday- 26x170m up hill

............60.......63.......67.......66.......69.......68.......68.......68...69.......67.......72.......69
...........138.....139.....137.....141.....143.....147.....145.....147.....144.....151.....145.....152
.37.......38.......38....36.......34........36.......35.......38.......36.....35....34.......35.......34
149.....157.....160.....161.....164.....160.....167.....166.....162.....164.....173.....170.....167

.69.......71.......69.......66.......67.......68......69......65.......65.......66.......68.......66.......61
154.....152.....152.....159.....158.....155.....158.....165.....164.....164.....164.....165.....170
.35.......35.......35.......35.......34.......34....35.......35.......32.......34.........34.......35.......32
174.....172.....176.....177.....174.....175.....176.....179.....180.....179.....179.....182.....182

1-149
2-124
this was not with gandhi's group, i was going out early in the night so had to do it during the day. used diffrent hill aswell as gandhi's hill is bya school and is very busy at the time i ran

good session though, went very quickly and generally felt comftable, the last the 3/4 reps is the only point where i could start to feel my legs ache and it was become a slight struggle to keep them moving smoothly but i manged

the next aim is to try and get my hips high when coming onto the flat

Wednesday
lunch- 21x1min

.............1.........1.........1...........1.........1.........1........1.............1........1.........1.........1
...........120.....120.....126.....125.....136.....136.....136.....141.....140.....139.....146
..1.........1.........1............1.........1.........1.........1.........1.........1...........1.........1..........1
148.....156.....149.....151.....156.....157.....155.....158.....156.....160.....156.....158

..1.........1..........1............1.........1.........1........1..........1........1
145.....151.....146.....148.....148.....146.....144.....148.....155
..1.........1..........1............1..........1.........1........1..........1........1
163.....162.....164.....161.....163.....163.....161.....163.....167

1-126
2-111
pleased at the volume and really had no trouble with running this amount, things felt good and was moving well at about 12-15reps and was really leaning into the runs which meant my legs moved faster. the diffuclt bit was running with good technique without letting the heart rate rise

evening
last ever circuits untill october
short one so worked harder
then did four football pitch lengths, was moving well and prehaps should have done more but wanted to finish on a good one and i could feel myself sliping on the grass so knew i was not going to get any better than the one i had just done


Thursday

5x260-80m hill

.........2.53.....3.13....3.34....3.58
...........122.....119.....122.....128
.45.......44.......44.......42......44
162.....170.....169.....173.....174

1-147
2-127
3x50m hill sprints
i think it was 800m pace felt quite tiring by the end and although i felt fine with this recoveries i think i need longer to make sure i am running at 42seconds