Training Log Archive: Thumper

I wasn't sure what the hell to expect of this race. Setting a target was a tricky thing to do but I think you need a target to maintain focus in a race. Despite no evidence to support it and with the disaster at the inter counties in mind. I decided to try and track Tom Adams. He is similar to me on road and mud but is an established fell and mountain runner-so I was aware that it may be an unrealistic target. Other people I had my eye on were Gary Priestley and Orlando Edwards

However,when the gun went I found myself running comfortably alongside Tom Adams and felt a little relieved. After about 800m of trail we hit a short but true climb before things levelled out to a rocky and undulating section of a mile or so. This was part of the initial loop, which then turned into a 1 mile descent.

By this time I was isolated but just behind a group of Orlando Edwards, Gary Priestley and Tom Adams. I decided to open up on this but not push as after the descent there was til 4 more climbing miles 3 of which were on the steepest section..however I did gain some ground.

As we began the initial climb again I caught someone who was spat out of the group and felt good initially, however quickly realised that the descent had taken the fun out of my legs! I trudged along trying to keep in touch with the group in front, but trying to save enough for the steep section. I feel the steeper running stuff suits me, so was hoping this would be where I gained some time.

Initially it was, I very quickly caught Gary and had Tom in sight, however we started to hit a steeper section, where Gary and the guy immediately in front of him started walking with hands on thighs. Stupidly, I copied them.

I then decided this was an error as no one else was walking and i think my strength is tapping out a decent rhythm...however I had lost my momentum and couldnt get going again. This coincided with the worst of the headwind AND hail like I have never experienced which felt like an electric shock over my whole body! So from this point it was all about getting to the finish.

I'm not sure what would have happened if I hadn't have walked but, it has frustrated me all the way home. I'm actually really pleased that I was at least amongst it with the guys who I felt were a realistic target, but it would have been nice to have beaten just one of them.

Also, its a shame I am so far off the pace of the best guys. However.. I loved it. Really loved it. Pretty certain that this is where I want to concentrate my efforts for a few years to see if I can get it right.

I jogged off the hill wth Steve Vernon and amongst other things chatted about my race- he said he once copied the italians against his better judgement as they were all walking in a particular race, it also ruined his race. But as a first ever attempt goes I think I did quite well and I learned a valuable lesson.

Onto the next one.

(Worth noting that once finishing EVERY competitor ended up sitting with their head in their hands of a good 5 minutes as we all suffered an awful "brain freeze"! Never experienced that! )

12th overall 5mins down on winner and 1min on Tom Adams- reckon without the walk I could have kept that to about 30s but hey ho.

Headed out to Glenridding for a recce of the first loop of the course. Sadly both Rebecca and Phil W decided not to come along so all I had with me was a photo of the course map on mapometer.

Safe to say I went wrong almost immediately and climbed a big climb (birkhouse moor) this was basically an 18min mile climb for 22 mins- I was fairly sure when I got to the top that I had gone wrong but continued on along what would have been the race line which led me to a VERY steep drop.

At this point due to shitting my pants I stopped the Garmin and walked down. I nervously drove back to the hostel to check my Garmin- nervous because I did not want that route to be the race route! The climb was fine but i don't think i could have raced the descent

Luckily it was the wrong route- with tomorrow's route much more runnable!

Then spent the afternoon watchin Duddon with Phil. Bit cold by the end...

Rest day plus travel up to the lakes with Sprotty and Andy T.

Got an email from race organisers advising lots of clothing and safety stuff for Sunday. All expected with the forecast. The e mail was sent to the whole senior men's field... 33 people. This year the field is stacked with around 9/10 guys who have made the GB team before.. Starting to wonder why I entered this race... Particularly when there's an English champs race today that I could have thrown myself into! Oh well!

Nice and easy post work and pre-massage.

Legs felt ok but I've felt lethargic and spaced out all day today. Not sure why, was worried I was getting a cold but all ok touch wood.

Did a few strides up Hady Hill. Hay is in the barn now, rest day tomorrow and jsut a recce on Saturday. Looking forward to a great weekend with Sprott, Thakey and Owen in the Lakes. Plus or minus a cameo from Winskill

Headed to Holmbrook for a taper session of 8 x 1 lap (.44miles)/90secs.

A little bit blustery but nothing crazy. During the session I was pleased with my speed endurance and feeling great. Then I looked at my times and was pretty disappointed as it felt flat out. Oh well. I've been cutting down a bit on the old food to try lose some weight so maybe I'm a bit flat.

As a side note, on one of the middle reps a fly flew straight into my mouth whilst it was wide open and straight down the back of my throat and into my lung where I could feel it irritating the lung tissue. Spent a fair while at home doing every bloody chest physio exercise I could think of (not my forté) and eventually the little sod came up (RIP).

Such a relief as I could see my self getting a bloody chest infection knowing my luck.

Taper time now in prep for my goal race before the marathon training. Really looking forward to entering the unknown...

2.10, 2.09, 2.09, 2.09, 2.09, 2.08, 2.10, 2.07

Into work, lovely morning.
Cant remember any of the run! Half asleep!

HFW-nice evening but calf a little niggly

Snuck in a quick blast around one of my favourite loops before Hatti did Bamford Sheep Dog Trials.

Hope fields to Winnats then up to mamtor along the ridge and down Lose Hill.

Bagged a pb on the descent but still a total fanny.

Love this loop.

Mainly uphill medium long run from Chatsworth. Love this route.

Kept it easy and controlled and was pleased to see it was only a minute or so slower than previous threshold efforts, which shows nice progress, but doesn't really mean much.

Had to change my route form the top as a heard of cows rand towards one another to block my pass through the field! Totally shit myself!

Had a (fairly) unavoidable weekend of quite naughty food due to socialising- so it will be an effort to reach the weekend at "racing weight' without risking running (more) shit. But will try and drop a little until thurs.

I estimated to Hatti that my route was 11 miles and that I woud be 75 minutes.. a sign that I am a sad bastard.

C • Same sign, different meaning 1

I'm a big fan of the park run and everything is stands for. Today was another great example- with particular highlights being a young kid totally buZzing as he beat his pb. Another being another kid who was proudly volunteering.

It's great for everyone who is involved and it's great for those taking training a bit more seriously to have a good pressure free blast or trainjng session. The only sad thing is the second lap issues surrounding the endcliffe park run.

I had every intention of trying to remain On the footpath,but there simply was no way of doing this. So I went on the road and took the heckles on the chin.

On the 300m loop section on my last lap, again there was simy nowhere to go. I was only after the training effect , not time, so was happy to go wide, on the grass , over roots Etc.. To avoid people.

But I was trying to mount some kind of sprint finish.. Having gone wide I couldn't get a cross to the finish funnel. Then someone shouted "move out, lead runner!" Which meant everyone moved across into my path. I was about to knock two people over and with little breath or conscious thought I shouted "MOVE!"

...and I've been gutted about this ever since. I don't want to be that guy! That guy who (comes across) as taking himself so seriously at a park run. The simple fact is I was going to plough into them and didn't want to knock them over and this was the first thing that left my mouth (I wish I could have said excuse me please!). I immediately apologised- but feel like a total dick (even though in only wanted to avoid taking them out)

Oh well.

I Woke up after a night at tom and Michelle's and still had significant DOMS from Wednesday- so I almost shelved this. But after a really nice shower I thought "Sod it" and jumped in the car. the plan was to hit this flat out and enter the pain cave- was pleased to see will beauchamp at the start as that would mean a battle within which I might get that effect. Sadly he was doing it easy. So I just set off hard and soloed to 15.36- which all things considered I'm chuffed with.

I then popped over to Bingham and did a longer uphill effort before 5 "sprints" on the grass.

Felt great today aside from the DOMS wish I could have that on a race day! Doesn't bode well though as the girls (and Michelle) have colds so maybe this is the pre cold euphoria

C • 4th 2

Hill reps
Long one up to Bingham
5 x the grass section to a particular tree I'd picked out

2mins
36, 36, 37, 37, 36

With my mate Joe who isn't a runner but is often good for a 7.30 miling pace (big guy)

But hes not run for ages and this was difficult.. I couldn't run at his pace and didn't want to appear anti social... But kind of did a jogging on the spot type run.

Probably great for my legs but not for my fat burning after pizza and burgers today when I'm trying to shift weight!

Lovely run around Holmbrook- no one around. No one around to share the fact that a bloody gigantic fish jumped clear out of the water and back in again right through the point where it surfaced. Amazing.

Nice catch up with Challenger before heading for tea with Tom and Michelle.

Had a good long chat about how we are going to structure our marathon training to get the best out of each other. Really excited about it. We're both in similar shape atm and should start the block in the same shape. Be amazing if we could get there in one piece together.

Having said that... I do enter the block a little sad that some of the mountain races wouldn't fit the plan. I think these races may be where my heart lies in future.

Its been a long time since I have been this happy about my running. Lots of exciting stuff in the future to aim for and the new variety has really got my juices flowing. The added plus is that I now have cycling as a plan B and it actually can be beneficial to mountain running if used correctly. Great stuff.

Up most of the night with a poorly Sophie...not what I needed after a tough session (+ the promised beer)

Reluctantly going to bin the morning run, but might even take a day off as I wanna recover form he session/not get her cold.. Feel whimpy but hope its a sensible choice.

An interesting session- not really sure what to make of it.
3 x lose hill/ jog down recovery.

Felt a bit lousy warming up. Last time (and only other time) I did this session I went off hard to see how I faired on the Strava segment then just "got up" the other two reps. But was actually pleased back then that they were only 30 seconds slower than the hard effort.

Today I decided to set off more conservative but still at "race effort" but I felt awful from the off and spent most of the session paranoid about why it felt so hard and wanting to stop! The only reason I got 3 reps in was because (in a period of abstinence) I promised myself a beer if i finished.

Rep one concluded with one of my most scenic and exposed poos, right on the top of Lose Hill. A fabulous setting.
On the final rep I was greeted at the top by team Innov-8 and on the jog back down saw those who had turned out for the timed effort on their way up. I think I was a bit soft tonight, but couldn't get anything more out of myself

I was surprised to see a "pb" for the first effort but disappointed to see a big drop on the latter 2 efforts. Without wishing to make excuses, it is worth noting that the headwind at times was pretty awful, but also the sun light was such that I couldnt really see where I was going for the first 2 /3 of the hill and despite nailing my preferred lines on the first effort, on the second two I drifted too far left which set me into rougher steeper terrain. So in terms of times, not ideal but probably better for a session!

Confidence is low atm following this, Manchester and what happened at the weekend. But I'm still looking forward to Glenridding- but will probably have to put the race under the heading of "experience"

Times: 11.55, 13.02, 13.22
prev times 12, 12.32, 12.33

The prev. session was done of 40 mile weeks and cycling... whereas now I've got more running in the system..whcih does lead me to wonder how to and whether to putt some structured rides into my schedule.

STUNNING views on the drive home

C • Outdoor Code 2

IW- pretty grim. But got to try y new innov-8 jacket that I treated myself to with Sheff half money.

Cheque arrived the other day complete with a race winner yelllow jersey, a polka dot king of the hill jersey and a green "sprinters jersey" for the timed 10k downhill.

Nice idea- shame they didn't present them on the day as no one will ever see them!


Legs fresh

Felt good the whole way despite a headwind for most of it. Kept things easy but the pace was decent due to fresh legs.

However, as I write this both my knees a killing again. Cannot shake this niggle off, cant remember the last time I ran pain free. Not sure how to tackle it as I'm doing everything I can!

C • apologies... 4

Another rest day.

Felt a bit sickly till lunch then settled.

Legs still bloody tight and sore, cant shake this hip niggle off..

Had a good long think about marathon training and my whole training philosophy and thinking of changing a few things

Still feeling nauseous today but spent most of the morning debating whether to run or not- don't want to waste being in such a beautiful location.

I'm trying to learn from past mistakes and do the opposite to what I would normally do.. So I think im gonna have two days off :(

Hopefully it will also let the hip settle more. Feel very blue about yesterday but determined to have "THAT" postitive performance soon. Really need a big run to make it all feel worthwhile.

So.. We spent a good 3 hours or so awake with an out of routine baby- and when I woke up I felt ropey.. Which then translated into spending most of the morning on the toilet, struggled to get brekkie down (having to go to the toilet between slices of toast)

Headed to the race and spent ages trying to find the yorkshire guy- when I found him he told me they didn't need me.
Went and warmed up with little Rob and felt crap. (Often a good sign..bad warm up- great race).

The gun went and I wasn't in a great position but set of at a comfortable pace on the initial climb ready to push on when it flattened out a bit. Went for the push at this point and thought I was gonna lose my bowels.. Bollocks.

I tried to block it out but I couldn't forget about it and then started to to feel heavy legged- I looked at my watch and was only 1.5 miles in. The first bit of descent was actually a bit sloppy and technical. I think incould have dealt with it in the fog of war but I just wasn't feeling in race mode- more survival.

So the next mile was a debate whether to get the session in my legs or avoid digging myself a hole that would take a few weeks to get out of. At the next available opportunity I dropped out- hidin round a corner and sitting down until the race passed by.

Pretty gutted about it. We've made weekend out of it and I have been looking forwArd to this race for ages. I'm also really embarrassed, I hate dropping out . It always seems to happenen when I cart my family along with me which exacerbates the "loser" feeling.

The only plus points are that I felt niggle free and it didn't happen in a yorkshire vest.

Left work early to get to betws-y-coed for a recce.. Except a 2 hour 40 journey took 4 1/2 hours. Nightmare. The final stretch to betws-y was windy country roads which I was bombing along in order to get some tea before we missed our check in time.. This driving caused Sophie to projectile chunder.

So after a pit stop to sort her and a quick fish supper in a stunning waterfall side setting, I didn't have time to recce. Quite frustrating, but I felt knackered today and my legs feel quite niggly so probs not a bad thing. Never raced after fish and chips.. More how that will go down

Ben Mounsey is fit to race so that's probably my chance of the holy vest gone. Gutted- so close. Hopefully tomorrow my body and bollocks will combine to let me have a good race and get a scalp or two.

On a plus note after the worst journey ever sophie rewarded us by taking her fist steps in the lodge. Again and again and again. She's no longer a little baby but a little toddler. Sad but amazing

Met up with a local lad for a nice easy run on the canal.

Ended up chatting about training philosophies and I ended up a little paranoid I ended up preachy.

No drop outs from Yorkshire. Ben Mounsey is struggling with a hammy but looks as though he will toe the line.

I had fingers crossed for an opportunity to wear the vest but wouldn't wish injury on anyone. Looking forward to the race regardless..

Easy taper plod,

knees a bit niggly, quads/ITB tight

Easy plod on the 5 pits- both knees a bit sore from quad tightness so booked in for an emergency massage

Easy plod round Linacre. Love this morning route and have no run it 3 times, scoring times of 31.04, 31.05, and 31.06.

That is so boring.

No HR monitor for the rest of the week after reading that the readings are often out in times of taper- this makes good sense and often makes me paranoid.

Instead, my leg has made me paranoid by being DOMsy when running despite feeling totally fine walking about!

Nice plod through Holmebrook to Linacre and back

DOMSy again so lots of stretching.

Fancied a session tonight as I had a pretty darn crap day at work, but a good job i didn't have one planned as the pins need a bit more recovery time

Rest day

Feel fine today- if a little hungry

Well!! On the drive back from Manchester I had a lot to think about and I figured I'd get my musings down on here in order to help me make sense of it all.

The finish time was 32.10. Not sure if I could have nudged under or not but decided not to completely bury myself with Saturday in mind. If I'm completely honest having looked over my training last night this is what I expected and why I didn't want to run. A 31.xx performance would set me up to feel fairly confident for the two upcoming fell/mountain races. But psychologically 32.xx doesn't help.

The reason I did run, was because it is a fast course, I've had some good training of late and i hadn't built up my expectations for it, was niggle free and illness free.. rare. So, I wondered if it might be one of those days where you exceed what your training tells you. (Apparently they happen)

However, what I said last night was to help me try to get my head past this; I've only been back 8 weeks form 10 weeks out, Ive mainly focussed on hills and also I had a harder than planned race on wednesday. So I guess its not that bad.

The common goals which constantly bug me are barriers to moving forward, them being sub 31 10k, Yorkshire vest, sub 14.50 5k and sub 68 HM. All standards by which I will ultimately judge my running "career" as success or failure.

Today has highlighted that I am a strength runner with no speed. I feel strong at the moment but the distinct lack of speedwork shows. I also need consistency. So if I am ever to achieve the goals above I need 5 months of uninterrupted smart training with the final 4-6 weeks focussing on speed and speed endurance. The problem is, this never actually comes to fruition due to injury and/or illness.

So my conundrum is..do I have one last stab at 10ks/track next year after the marathon? With a target race block in May including manchester/Highgate/Bristol.

Or, do I stick with the plan of having a go at a new challenge in the English Champs fell races/Skyline/3 peaks. Its a tough one. Particularly having seen the course yesterday at the English champs which I simply wouldn't know how to run!

Anyways. I got back from Manchester and sat in my car when an e-mail came through rom the Yorkshire selectors, asking if I would be happy to be first reserve for the team on Saturday. This is the closest I have ever been to wearing the vest and without wishing to appear dramatic, I sat in the car for a good few minutes contemplating the magnitude of this for me.

I've been trying to represent my county for 17 whole years now... I don't want anyone to be unwell or injured, but if this happens, Saturday will be one of the proudest days of my life

C • Yorkshire Yorkshire! 1

DOMs still here which doesn't bode well for Manchester 10k tomorrow.

I'm in two minds whether to do a session instead... I've just looked back over my training and for some reason I thought I had done more training prior to the upcoming race block than I actually have! Starting to think a 10k tomorrow is a bit silly.

Hmmm..

Easy shakeout. Finally got the opportunity to try a pre-race routine that I haven't tried before- a race pace mile. I did this to Perceived effort without checking splits and was rewarded with.. 5.30 pace...eek.

Legs still Bit sore. I spent the rest of the run musing over how I feel about tomorrow. At the moment I am loving my running and looking forward to every race (previously I used to dread them due to nerves)

I'm particularly excited about next week and the uphill race as I feel training has gone well niggles aside and I've nothing to prove. However having looked over my training- I haven't actually done that much quality/volume and have only been at it for 8/9 weeks...

So I think I need to reign my excitement in a bit. In a way I wish I wasn't doing tomorrow, as I currently feel confident and excited about my upcoming races.

Looking at the training I'm going to be a long way from my pb tomorrow and I don't want that to eat into the positivity going into the two target races..

However, it's too late to back out now!

IW lovely morning, bit DOMSy

Nice easy plod, bit tired and bit DOMSY so just got round

Weight down- but had post race tummy all night so probs just fluids!

Round Holmebrook. Lovely start to the day, legs tight but no to bad

HFW -legs again ok, but definitely some DOMs appearing now

More than likely will be taking that into sunday, so need to treat it as a hard blow out to get race ready for the two that matter.

Yorkshire Team is out- didn't make the cut- not surprised- but have day dreamed on most easy runs in the last 6 weeks about wearing the vest!

Will try to get in the right races, fit next year and see if I can realistically squeeze in to the team

Dammit- the weight has gone the wrong way after the hol!

Nice and easy holmbrook route. Dare I say it, the leg felt ok

Well! That was fun!

I had two alternative goals for tonight. Ideally a tempo not focusing on the race in front but just to get some hard running on the hills in, having been on flat for a while. Also within this goal, to hit the rocky descent section hard in prep for inter counties.

The alternative goal, if B8ND was there, was to race aggressively and see where I stack up against him as I have him on a bit of a pedestal (admittedly alongside many other runners who I am interested in their successes).

As I rounded the corner on the journey over, the first person I saw was the man himself. Bollocks! I wanted the tempo!

Game face on. We set off and he went like a bullet. Having recently found out that I dont have this fast start in my locker I settled into a group whilst Bond pulled out a good 200m lead in no time. Some guy in the group asked; "Do you know this guy? Is it a banter start?", "No, he's good" I replied.

I started thinking, bloody hell, I'll be alright at the inter-counties if I can't even win my inter-village competition!

We started the ascent and I got into a nice rhythm quickly and as we exited the woods I drew level and passed him. Having never really met him, I wanted to appear sporting so kind of held the gate for him as we entered the "dreaded cow field". I cracked on again and by lady cannings was getting a decent lead and feeling ok. But then as we got to the last junction in there I became unsure of the route direction.

I looked back and Bond was no where to be seen. Fuck! I jogged on the spot a bit, no sign, so turned back. Then quickly I saw him coming towards me! So I sprinted, hoping he didnt see me and cracked on again to the Oxtones CP where Mick Stenton guided me the right way! But I quickly panicked and thought I'd gone the wrong way, as I got to a gate which was shut. I hesitated a bit, then jumped it.

At this point I assumed Id gone the wrong way and that I was in second at least, so prepared myself for... "The Descent". I wasn't great but I was much more aggressive than at Pendle, and pleased with how I took it, considering it was wet.

From here I just pinned my ears back and ran scared of Bonds superior pace. I managed to hold on for the win. I'm not classing this as a scalp as, looking at recent results (and the fact he was at Wolf's Pit but DNS) I'm assuming hes been struggling with injury/illness.

But I'm pleased that I ran my own race and wasn't scared of his start. If he could maintain a good uphill pace from a start like that though...jees I'd never be anywhere near- I just dont have that speed.

The positives are that despite the hesitant sections I was only 40 secs off his record, which I'm pleased with. I descended ok. I know my strengths and limits now.

The biggest plus/negative is that all day my legs has been 100% totally fine. Although i can feel the DOMS kicking in already, so I'm a little worried it might flare everything up again.

Awkward on the warm down as we both ran the same loop in opposite directions- I kept trying to get his attention for a bit of friendly chat but he seems quite insular. We then followed each other in the cars back to the village. Shame we didnt get talking as it would be great to have a decent training partner in my own village!

C • nice 14

Woke up and the back of the knee is still niggly. Cant for the life of me think what Ive done it was completely fine when running with Tom. Must have been the bouncy castle with Sophie...possibly the most low octane bouncy castle injury ever. I do remember landing a bit funny on it.

Doesnt seem anything major but I can see it getting worse if I run on it today, so I'm moving my rest day forward. Not ideal but I've been tired for the last few days anyway.

I think this makes my decision re: Manchester too- which is good as it means Hatti can now do the village 10k.

I may have to dust of the bike for a few days

Good decision to rest today. Upon returning to a crazy busy work I was well on top of things, then BOOM! a migraine. Haven't had one for ages.. must have been a bit over cooked.

Got an e mail from Rob Little tonight inquiring as to whether I fancied doing the stretton race this weekend. Pete had also mentioned that there were entries available.

Damn them both! Im very tempted to have a go- but there are two things putting me off 1)one of my big goals is the inter counties a week later and this looks a tough race which I will probs still be tired form (plus DOMs wise pendle and wolfs pit lasted a good 4-5 days.)

2) is my hip which is being a twat again...

Decisions.

Am session of 12 x 400/70s looking for some speed.

Headed to holmebrook to session around the lake- but didnt factor in the bank holiday effect on the number of dog walkers. Nor the ratio of dogs off lead: owners

Most people had 3-4 dogs without leash which is completely anti-social in my opinion.

I set off hard- again not looking at my watch throughout the session. But as the session wore on I began to tie up, realising I'd blown up the latter part of the session was an exercise in survival.

I was however convinced that the earlier times would be quick. They weren't.
I always tend to be slower on these park sessions vs the track- but it wasnt a fast session despite feeling flat out.

Oh well.. it hurt and I couldn't run harder so it should do some good.

70, 68, 70, 69, 71, 72, 71, 69, 73, 71, 71, 72

Nice easy run in Eccy Woods with Tom, putting the world to rights (me chatting shit)

Legs felt better than expected- but randomly I now find myself icing my knee due to a niggle behind the hammy.

Darren Anderton.

This mornings session has put me off doing Manchester at the weekend... Kinda wonder whether I should just get a few more hill specific runs/sesisons in.. but much of the inter counties course will be runnable so Manc may be good to have in the legs..

Hmm

Easy from home to Linacre.

Felt knackered this morning despite a rest day. Luckily, so were Hatts and Sophie, so don't think it is anything to be concerned about... how can a holiday/travelling back make you tired?!

Hip feeling worryingly sore on this run- I'm panicking a bit

Nice easy loop from Shilito woods - love this loop. Got to try out my new Roclites as advised by OJ. Lovely shoes, like putting slippers on. Cheers for the advice mate.

Bit windy on top but got a break in the weather and was treated to some stunning views.

Travelling home. A good thing I'm not running as hip v. Tight this morning. Pleased to have got decent week of training done though

Looking for a dry month (beer-wise).

Time for operation lean- ideally dropping to 10st7 from 10st10

Just putting on here to guilt myself into sticking to it!

No treats unless its after a target race!

Sophie was up most of the night and the weather is crap- so didn't know when to do this- I decided just to head straight out and get it done!

Didn't partilarly enjoy as felt stuff from last night but I did find a nice hillier section of tehidy wood which is frustrating seeing as its the last day!

Have re-jigged training to accommodate racing and taking plans so the long run comes in nearly to accommodate Manchester 10k- night as well do it as a hard tempo of nothing else

Hip niggly- but im hopeful that a day off tomorrow will help.

Next up is a 400m session followed by a hilly tempo then it's great Manc and inter counties. Looking forward to both

I did facy one more run tomorrow but I've had a good week of training and the journey home will be easier without a run I my legs so I'm gonna "stick" and be happy with how the week has gone