June 26th- 2nd July

Saturday
no available information
General cross training for about 12 days previous, cycling, aqua running, circuits, Tendenitious in the right Achillies

Sunday
Box Hill session.
2x up hill
1. 4.21.....11mins
2. 4.30

I felt petty good on the first rep, quite powerful and i was holding of the latic, was also really pumping my arms. However the second effort was so much harder and my legs felt like jelly very quickly. I then struggled to get going on the flat and hawkins ran miles away from me

This session i think is good for me, it really opens up my lungs and it works me bloody hard

Monday
osteopath...well i think that is what he is. I have moved my rest day to today as he said that i should not run on it because it might tighten up the mucles. He has been working on my Calf and ankle. He is trying to put the ankle back into its correct place and has been violently attacking my calf to help losen it (left).

The rest of the day my calf didnt feel to bad but i do want this ankle better so i did not do any running on it.

Tuesday
(The beggining of Three great days of training)

10x200m, 2x400m (Track)

1. 28.....3.03
2. 28.....3.34
3. 28.....2.56
4. 28.....2.46
5. 28.....2.55
6. 28.....3.26
7. 29.....3.08
8. 30.....4.28
9. 28.....2.52
10. 29..........10.06mins rest

It felt good to do this session again. The First Five actually felt pretty good, Strong, powerful and relaxed, however from here on i could start to feel my legs having to push me along and i was trying that bit harder, i was also being affected by the (strong) wind on the home straight. The last reps my legs started feeling like jelly and my left calf started to get tight and lost power.

2x400m

1. 62.....70
2. 70

Ok, this was difficult, legs were definitely tired now. I had recovered from the 200m but as soon as i started runningi just could'nt stride out, this is espically true with the second rep. I think i was almost going backwards for the last 100m on the 2nd rep, (i lost all my form on this rep)

(Not great times but great to have the drive, determination and discipline renewed!)

Wednesday
Box hill session again
I really enjoy this session so thought i would do it again (managed to drag hawkins with me as well).

3reps this time

1. 4.26.....11.16
2. 4.34.....8.52
3. 4.39

Legs were very much tired from yesterday so didnt really have much form with me but it felt good to do this session. Again it opend up my lungs and i was recoverying quicker. Although the 3rd rep was the slowest it felt the best. I think i ran up the hill slower but i got into a good rythem when it started to flattern out. (hawkins finsihed infornt of me on all three this time, I will get him again soon!)

Will do this session again but aim to cut recoveries i think, and then add another rep and try and go slightly further.

Thursday
Nonsuch relays. 1.8miles

10.43
going into this race i felt really flat, it felt like i had just done two days of good training. Again i didnt feel to bad aerobically but legs were tight and jelly.
It was'nt really much of a race as i was 4th leg and stuck in the middle of now where. I didnt start to well, tried to run relaxed as it was down hill.
However on the way back i felt pretty great. The form came back to me and i felt like a middle distance runner. One of the coaches said the home straight was 1200m, if this is true i did it in roughly 3.30min

Friday
Morning
58.38.....Ave 138.....Fin 149
1-124
2-108

Evening
30.37.....Fin 178.....Ave 160
1-141
2-119
opens up the lungs well

Today irrated my Achillies a little