Week Beginning 29/12/2014
Monday: 15km easy (15)
Tuesday: no run, travel delays (0)
Wednesday: AM 16km easy / PM 10km easy (26)
Total: 41km
2014 total: 5757km
Week Beginning 22/12/2014
Monday: rest, travelling (0)
Tuesday: 60 min progression run on treadmill (16)
Wednesday: 10km easy (10)
Thursday: rest (0)
Friday: treadmill – 8 sets of 3 min tempo / 2 min moderate: 18/15kmph (16)
Saturday: 12km easy (12)
Sunday: 16km progression run on treadmill (17)
Week total: 71km
Week Beginning 15/12/2014
Monday: rest, unwell (0)
Tuesday: rest, unwell (0)
Wednesday: rest, unwell (0)
Thursday: 8km moderate (8)
Friday: 10km easy (10)
Saturday: AM Brueton parkrun 15:50 / PM 8km easy (23)
Sunday: 16km progression (16)
Week total: 57km
Week Beginning 08/12/2014
Monday: AM 12km easy / PM 12km easy (24)
Tuesday: AM 12km easy / PM road session: 3 sets of 3 min – 2 min – 1 min off 60s (25)
Wednesday: rest (0)
Thursday: 11km easy (11)
Friday: rest, unwell (0)
Saturday: rest, unwell (0)
Sunday: Telford 10k, DNF (14)
Week total: 74km
Week Beginning 01/12/2014
Monday: 8km easy (8)
Tuesday: AM 12km easy / PM road session: 3 mins – 6 mins – 4 x 1 min – 6 mins – 3 mins all off 60s (26)
Wednesday: rest (0)
Thursday: AM 12km easy / PM 8km easy (20)
Friday: rest (0)
Saturday: AM 8km easy / PM Birmingham League Division 1, Northampton – 27th, best position ever (23)
Sunday: 12km easy (12)
Week total: 89km
Week Beginning 24/11/2014
Monday: AM 12km easy / PM 15km moderate (27)
Tuesday: 12km easy, physio in the evening (12)
Wednesday: 15km easy (15)
Thursday: AM 12km easy / PM ran home, easy pace (26)
Friday: rest (0)
Saturday: Brueton parkrun 15:50 (15)
Sunday: 26km easy (26)
Week total: 121km
Week Beginning 17/11/2014
Monday: 12km easy (12)
Tuesday: 9km easy, strides (9)
Wednesday: 12km easy (12)
Thursday: 10km – abandoned session due to calf pain (10)
Friday: 12km moderate (12)
Saturday: 13km moderate (13)
Sunday: 17km easy (17)
Week total: 85km
Week Beginning 10/11/2014
Monday – Tuesday: off, heel pain (0)
Wednesday: 2km easy (2)
Thursday: rest (0)
Friday: 4km easy (4)
Saturday: 8km easy (8)
Sunday: Leeds Abbey Dash 10k, 105th in 32:03 (15)
Week total: 29km
Week Beginning 03/11/2014
Monday: 16km easy (16)
Tuesday: AM 11km easy / PM ring road session – 2 x 1 lap, 2 x 2 laps, 2 x 1 lap off 60s/90s (28)
Wednesday: 19km easy (19)
Thursday: AM 12km easy / PM 14km moderate – ran home (26)
Friday: rest (0)
Saturday – Sunday: off – heel pain (0)
Week total: 89km
Week Beginning 27/10/2014
Monday: AM 11km easy / PM 15km easy (26)
Tuesday: AM 11km easy / PM ring road session: 1-2-1-2-1 short laps (~1300m) off 60s/90s (28)
Wednesday: 20km moderate (20)
Thursday: AM 10km easy / PM 16km easy (26)
Friday: AM 10km easy / PM strides – 5 mile tempo 26:39 – 5x10s hill sprints on grass (30)
Saturday: rest (0)
Sunday: 32km progression run, just over 2 hours – 31:47, 30:19, 29:50, 28:31, 10 min jog (34)
Week total: 164km
Week Beginning 20/10/2014
Monday: 16km easy (16)
Tuesday: AM 11km easy / PM 1-3-5-5-3-1-1-3-5 mins at the Vale, 60/90/2:00 recoveries (28)
Wednesday: 19km easy (19)
Thursday: AM 11km easy / PM 15km easy (26)
Friday: AM 10km easy / PM 5 mile tempo 27:30 + 8x60m hill reps (27)
Saturday: rest (0)
Sunday: 9km easy (9)
Week total: 125km
Week Beginning 13/10/2014
Monday: 16km easy (16)
Tuesday: AM 11km easy / PM ring road session: 5 x long loop, 5 x short (30)
Wednesday: 18km easy (18)
Thursday: AM 11km easy / PM 16km easy (27)
Friday: rest (0)
Saturday: AM 10x50m hill reps, parkrun in 16:03, 10x50m hill reps / PM 8km easy (24)
Sunday: 31km moderate (31)
Week total: 146 km
Week Beginning 06/10/2014
Monday: AM 10km easy / PM 14km easy (24)
Tuesday: AM 10km easy / PM Metchley session: 4 sets of lap – half lap – minute, lap to end (28)
Wednesday: 18km easy (18)
Thursday: AM 10km easy / PM 6 mile progression run (26)
Friday: rest (0)
Saturday: 16km easy (16)
Sunday: 32km moderate (32)
Week total: 144km
Week Beginning 29/09/2014
Monday – Friday: rest (0)
Saturday: AM 6km easy / PM National 6 Stage, 53rd on leg 1, team were 46th (24)
Sunday: rest (0)
Week total: 24km
Week Beginning 22/09/2014
Monday: AM 10km easy / PM 10km easy (20)
Tuesday: rest (0)
Wednesday: 12km easy (12)
Thursday: AM 10km easy / PM easy run with some strides (19)
Friday: 8km easy (8)
Saturday: 6km easy (6)
Sunday: Nottingham Half Marathon, DNF (20)
Week total: 85km
Week Beginning 15/09/2014
Monday: rest (0)
Tuesday: AM 11km easy / PM Metchley session: 10 x 1 lap off 60s (30)
Wednesday: 15km easy (15)
Thursday: AM 11km easy / PM 8km easy (19)
Friday: rest (0)
Saturday: AM 6km easy / PM Midland 6 Stage – 10th on leg 1 in 18:35, team were 11th (24)
Sunday: 16km easy (16)
Week total: 104km
Week Beginning 08/09/2014
Monday: AM 10km easy / PM 13km easy (23)
Tuesday: AM 10km easy / PM Metchley session: 1-2-3-4-5-5-4-3-2-1 mins off 1 min recovery (29)
Wednesday: 20km easy (20)
Thursday: AM 11km easy / PM 10km progression run, 16km in total (27)
Friday: rest (0)
Saturday: 3 miles 15:53, 3 mins recovery, 5 x 3:00 off 90s, 3 miles 15:45 (24)
Sunday: 26km easy (26)
Week total: 149km
Week Beginning 01/09/2014
Monday: 10km easy (10)
Tuesday: rest (0)
Wednesday: AM 10km easy / PM 8 x 300 on grass off 200, all 10k effort except 4th and 8th hard (22)
Thursday: easy run home (14)
Friday: 7km easy (7)
Saturday: Stretford 10000m B race, 9th in 31:55.84. PB. 16:08/15:47 (17)
Sunday: 13km easy (13)
Week total: 83km
Week Beginning 25/08/2014
Monday: AM 10km easy / PM 12km easy (22)
Tuesday: AM 10km easy / PM 1 x 10 mins off 2 mins, 4 x 5 mins off 2 mins, 4 x 30s off 45s (30)
Wednesday: 18km easy (18)
Thursday: 20km easy (20)
Friday: AM 10km easy / PM 5:00, 8×0:30 hill, 5:00, 8×0:30 hill, 5:00 (29)
Saturday: rest (0)
Sunday: long run – 60 mins moderate, 40 mins hard, 20 mins easy (30)
Week total: 149km
Week Beginning 18/08/2014
Monday: 18km easy (18)
Tuesday: AM 10km easy / PM Metchley session: 3 sets of (4×400, 1 x lap) (28)
Wednesday: 18km easy (18)
Thursday: AM 10km easy / PM 20km moderate (30)
Friday: rest (0)
Saturday: AM 10km easy / PM 4km pacing at Coventry 5000, 75 per lap (24)
Sunday: 25km easy (25)
Week total: 143km
Week Beginning 11/08/2014
Monday: 12km easy (12)
Tuesday: AM 8km easy / PM skipped planned race at Stretford due to hamstring pain (8)
Wednesday: rest (0)
Thursday: 14km easy (14)
Friday: 10km easy (10)
Saturday: AM 6km easy / PM BMC Grand Prix, Solihull – 5000m B race, 17th in 15:17.96 (21)
Sunday: 12km easy (12)
Week total: 77km
Week Beginning 04/08/2014
Monday: no run (0)
Tuesday: AM 16km progression run / PM 10km easy (26)
Wednesday: 16km easy (16)
Thursday: AM 5 x 1 min, 5 x 2 min, 5 x 1 min, all off 60s / PM 12km easy (30)
Friday: 16km easy (16)
Saturday: Brueton parkrun 15:59, started slow and finished fast, approximate splits of 3:25, 3:10, 3:15, 3:12, 2:57 (15)
Sunday: 18km easy (18)
Week total: 121km
Week Beginning 28/07/2014
Monday: 18km easy (18)
Tuesday: AM 10km easy / PM Metchley session: 1 lap – 2 laps – 3 laps – 2 laps – 1 lap, 90s recoveries (28)
Wednesday: rest (0)
Thursday: AM 10km easy / PM 20km moderate, 15 x 100/100 on grass (30)
Friday: AM 16km easy / PM 8km easy (24)
Saturday: 11 km easy (11)
Sunday: North Wales Half Marathon, 3rd in 79:52 (27)
Week total: 138km
Week Beginning 21/07/2014
Monday: AM 11km easy / PM 14km easy (25)
Tuesday: AM 9km easy / PM Metchley session: 3xlap, 5×400, 3xlap all off 60s (26)
Wednesday: AM 18km easy / PM 10km easy (28)
Thursday: away climbing, no run (0)
Friday: away climbing, no run (0)
Saturday: 8km easy (8)
Sunday: rest (0)
Week total: 87km
Week Beginning 14/07/2014
Monday: rest (0)
Tuesday: AM 10km easy / PM Metchley session: 8 min tempo, 8×400 off 60s, 5 min tempo (28)
Wednesday: 8km easy (8)
Thursday: AM 12km easy / PM 7km easy (19)
Friday: 9km easy, strides (9)
Saturday: BMC Oxford Grand Prix 5000m C race, 7th in 15:17.56 – PB. Splits of roughly 3:03, 3:03, 3:06, 3:06, 2:59 (15)
Sunday: 13km easy (13)
Week total: 92km
Week Beginning 07/07/2014
Monday: AM 10km easy / PM 11km easy (21)
Tuesday: AM 9km easy / PM Metchley session: 4 x 2 laps off 90s, 4 x 1 min off 60s (27)
Wednesday: rest (0)
Thursday: AM 11km easy / PM 5x~60m hill reps, 5 mile tempo in 26:59 – 5:34 down to 5:16, 5x~60m hill reps (28)
Friday: 16km easy (16)
Saturday: 16km easy (16)
Sunday: ill, rest (0)
Week total: 108km
Week Beginning 30/06/2014
Monday – Tuesday: ill (0)
Wednesday – Friday: cycling trip (0)
Saturday: 10km easy (10)
Sunday: Midland League, Rugby – 2kSC 2nd in 6:26, 1500 as guest 4:24 (18)
Week total: 28km
Week Beginning 23/06/2014
Monday: 16km easy (16)
Tuesday: AM 10km easy / PM Metchley session: 3xlap, 2xhalf, 3xlap – 60s recoveries (27)
Wednesday: 18km easy (18)
Thursday: AM 11km easy / PM 17km including 6 mile progression run on towpath (28)
Friday: AM 11km easy / PM 10km easy (21)
Saturday: rest (0)
Sunday: 2 hours out and back on the towpath with Stephanie cycling (30)
Week total: 140km
Week Beginning 16/06/2014
Monday: AM 8km easy / PM 12km easy (20)
Tuesday: AM 10km easy / PM Metchley session – lap tempo, 4×400, 2 x half lap, 8×200, lap tempo (27)
Wednesday: 16km easy (16)
Thursday: AM 12km easy / PM 15km moderate (27)
Friday: 16km easy (16)
Saturday: rest (0)
Sunday: AM Arden 9 mile road race 1st in 47:33 / PM 8km easy (27)
Week total: 133km
Week Beginning 09/06/2014
Monday: 14km easy + hurdle drills and 5 water jumps (14)
Tuesday: AM 10km easy / PM Metchley session: 2 lap tempo, 4×400, 2 x 1 lap, 4×400, 1 lap hard. All off 60s recoveries (28)
Wednesday: bike ride, no run (0)
Thursday: AM 12km easy / PM 15km moderate (27)
Friday: 15km easy (15)
Saturday: 5 mile tempo 26:58 – 5:38, 26, 20, 19, 16 – 2 sets of 5x~60m hill reps (18)
Sunday: 29km easy (29)
Week total: 131km
Week Beginning 02/06/2014
Monday: 14km easy (14)
Tuesday: AM 10km easy / PM Metchley session – 3 laps increasing pace each lap, 4×400 off 60s, 3 laps increasing pace (27)
Wednesday: 16km easy (16)
Thursday: AM 10km easy / PM 14km easy (24)
Friday: rest (0)
Saturday: Midlands T+F League Division 1 – 3k SC (2pm) 1st in 10:05.6, 1500 (3:25pm) 4th B in 4:14.7, 400 relay leg (5pm) in 62.1 (17)
Sunday: 25km easy (25)
Week total: 123km
Week Beginning 26/05/2014
Monday: AM 10km easy / PM hurdle practice (20)
Tuesday: AM 9km easy / PM Metchley session: 2 lap tempo – 8×400 off 60s – 2 lap tempo (26)
Wednesday: 16km easy (16)
Thursday: AM 10km easy / PM 21km including 5 mile tempo in 27:26 and strides (31)
Friday: rest (0)
Saturday: 2 sets of 10×200 off 200 on grass, going every 90s. 5 min jog between sets (19)
Sunday: 32km steady/moderate, 5 min jog (33)
Week total: 145km
Week Beginning 19/05/2014
Monday: 16km easy (16)
Tuesday: AM 10km easy / PM Metchley session: lap, 2 x half lap, 2 laps increasing pace, 2 x half lap, lap (26)
Wednesday: long bike ride, no run (0)
Thursday: AM 10km easy / PM ran home, decent pace (24)
Friday: 14km easy (14)
Saturday: AM Parkrun: tempo with fast finish – 16:27 / PM 10km easy (26)
Sunday: 15km easy (15)
Week total: 121km
Week Beginning 12/05/2014
Monday: ran home (15)
Tuesday: AM 9km easy / PM Metchley session: lap, 4×400 off 60s, lap, 8×200 off 30s, lap (26)
Wednesday: ran home (15)
Thursday: AM 10km easy / PM 16km easy (26)
Friday: rest (0)
Saturday: 4×800, 4×400, 4×200 – 200 jog between efforts / 400 between sets: 2:29, 29, 27, 26, 73, 72, 73, 68, 34, 33, 31, 30 (20)
Sunday: 16km easy (16)
Week total: 118km
Week Beginning 05/05/2014
Monday: AM 11km easy / PM 16km moderate-hard ~60mins (27)
Tuesday: 13km easy (13)
Wednesday: long bike ride, no run (0)
Thursday: rest (0)
Friday: rest (0)
Saturday: Highgate 10000m, heat 2 – 16th in 32:48 (18)
Sunday: 10km easy (10)
Week total: 68km
Week Beginning 28/04/2014
Monday: 8km easy (8)
Tuesday: Metchley session – 2 lap tempo, 2×400, 2 lap tempo, 2×400 2 lap tempo, 1×400. 60s/90s recoveries (18)
Wednesday: 9km easy (9)
Thursday: AM 10km progression / PM 3 sets of 3x200m shuttle runs with barriers + some strides (21)
Friday: rest (0)
Saturday: 14km easy (14)
Sunday: AM 8km easy / PM Midland League Division 1: 2k SC – 1st in 6:29.81, 1500 – 4th in B race in 4:23.35 (22)
Week total: 92km
Week Beginning 21/04/14
Monday: AM 10km easy / PM 12km easy (22)
Tuesday: AM 8km easy / PM at Metchley: lap tempo – 4 x 400 – lap tempo – 4 x 400 – lap tempo (25)
Wednesday: 14km easy (14)
Thursday: AM 11km easy / PM 18km moderate with hurdling (29)
Friday: rest (0)
Saturday: 10×1000 off 200 jog in ~60s: 3:11, 11, 11, 09, 10, 11, 10, 13, 13, 07 (23)
Sunday: 19km progression with hard last 6k, 10min jog (21)
Week total: 134km
Week Beginning 14/04/14
Monday – Wednesday: no running, walking in Lake District (0)
Thursday: 18km easy (18)
Friday: 16km easy (16)
Saturday: Parkrun in 16:24 then 4 x 3 min off 1 min at 10k effort (19)
Sunday: 28km easy (28)
Week total: 81km
Week Beginning 07/04/2014
Monday: rest (0)
Tuesday: AM 11km easy / PM ran home (27)
Wednesday: 16km easy (16)
Thursday: AM 11km easy / PM 13km easy (24)
Friday: AM 8km very easy / PM 9 miles alternating: 6:00, 5:03, 5:54, 5:04, 5:57, 5:03, 5:54, 5:01, 5:52. 49:48 total (29)
Saturday: 16km easy (16)
Sunday: 15km easy (15)
Week total: 127km
Week Beginning 31/03/2014
Monday: AM 8km easy / PM 15km easy (23)
Tuesday: AM 9km easy / PM Metchley session: 1×2, 2xhalf, 2×1, 2xhalf, 1×2 (26)
Wednesday: rest (0)
Thursday: AM 11km easy / PM 13km easy (24)
Friday: 10km easy (10)
Saturday: National 12 Stage, leg 11. 26:52 for 5.1 miles. Gained 3 places. (18)
Sunday: 33km easy (33)
Week total: 134km
Week Beginning 24/03/2014
Monday: 16km easy (16)
Tuesday: AM 8km easy / PM ring road lap, 3 x 2 min off 60s, 4 x 1 min off 60s, 4 x 30s off 30s, lap (26)
Wednesday: 16km easy (16)
Thursday: AM 11km easy / PM 18km moderate with 6x10s flat sprints at start and 8x60m hill sprints at end (29)
Friday: rest (0)
Saturday: 5 mile tempo in 26:39 – 5:25/25/18/20/11 + 2x5x60m hill reps (18)
Sunday: 16km moderate, 61 mins (16)
Week total: 121km
Week Beginning 17/03/2014
Monday: AM 10km easy / PM 16km easy (26)
Tuesday: 10x10s hill sprints / mile – 8×250 hill reps – mile – 8×250 hill reps – mile (23)
Wednesday: 16km easy, felt good (16)
Thursday: AM 10 km easy / PM ran home. Very sore (24)
Friday: rest (0)
Saturday: Brueton parkrun, 15:53, 6 x 1 min / 1 min after (18)
Sunday: 24km progression run: 31:23/29:11/28:26 for each 8k, 15 min cool down (27)
Week total: 134km
Week Beginning 10/03/2013
Monday: 16km easy (16)
Tuesday: AM 10km easy / PM 5 x 1 mile off 30s on the ring road: 5:25/18/12/08/00 (27)
Wednesday: 16km easy (16)
Thursday: AM 10km easy / PM 16km moderate with 8x60m hill sprints (26)
Friday: AM 11km easy / PM 11km easy (22)
Saturday: rest (0)
Sunday: Midlands 12 Stage leg 1, 14th in 26:55, team 14th. Easy run on the course afterwards (24)
Week total: 131km
Week Beginning 03/03/2014
Monday: ran home, easy pace (14)
Tuesday: AM 10km easy / PM 17km easy (27)
Wednesday: 16km easy (16)
Thursday: AM 10km easy / PM 16km with 10×200/200 (26)
Friday: rest (0)
Saturday: 13km easy (13)
Sunday: Ashby 20, 5th in 1:55:39 – 57:38/58:01 (34)
Week total: 130km
Week Beginning 24/02/2014
Monday: 13km easy (13)
Tuesday: AM 7km easy / PM 2 sets of 1000-3×400, around 3:07/72 (21)
Wednesday: rest (0)
Thursday: AM 6km easy / PM 13km easy (19)
Friday: 10km easy (10)
Saturday: 8km easy (8)
Sunday: Berkhamsted Half Marathon, 1st in 72:18 (25)
Week total: 96km
Week Beginning 17/02/2014
Monday: AM 8km easy / PM 15km easy (23)
Tuesday: AM 10km easy /PM 5 sets of 1000-400 with 200 jog recovery, averaged 3:01/72 (27)
Wednesday: 17km easy (17)
Thursday: AM 10km easy / PM 18km moderate with a couple of long hill efforts (28)
Friday: rest (0)
Saturday: AM 8km easy with some strides / PM National XC, Nottingham – 196th (26)
Sunday: 29km easy (29)
Week total: 150km
Week Beginning 10/02/2014
Monday: 16km easy (16)
Tuesday: AM 10km easy / PM session: 5×400 off 200, 1×2000, 10×200 off 30s , 2×1000 off 200. Averaged around 72, 6:25, 33, 3:05 (28)
Wednesday: 16km easy (16)
Thursday: 10km easy (10)
Friday: rest (0)
Saturday: 6×300 hill reps, 10 mile tempo in 55:44 – 28:31/27:15, 6×300 hill reps (32)
Sunday: 26km easy (26)
Week total: 128km
Week Beginning 03/02/2014
Monday: 15km easy (15)
Tuesday: 8km easy (8)
Wednesday: 15km easy (15)
Thursday: AM 10km easy / PM 14km easy (24)
Friday: rest (0)
Saturday: Birmingham XC League, Cheltenham. 35th (14)
Sunday: 16km easy (16)
Week total: 92km
Week Beginning 27/01/2014
Monday: 16km easy – ran home (16)
Tuesday: AM 10km easy / PM 12 x 400 off 1 min – started on 71, ended on 64, 68 average (27)
Wednesday: 16km easy – ran home (16)
Thursday: AM 10km easy / PM 18km moderate (28)
Friday: rest (0)
Saturday: 16:12 parkrun then 5 short hill reps. All solo, very sore legs (20)
Sunday: 33km progression run. 20 miles in 2:07 with a much quicker second half (33)
Week total: 140km
Week Beginning 20/01/2014
Monday: 15km easy (15)
Tuesday: AM 9km easy / PM 2 sets of 200-400-600-1000-1000-600-400-200 all off 200 jog. Averaged around 36/73/1:50/3:06 (28)
Wednesday: 15km easy (15)
Thursday: AM 9km easy / PM 16km moderate – ran home (25)
Friday: rest (0)
Saturday: 10 mile tempo in 57:33 – 29:41/27:52, 3k moderate, 5k tempo at parkrun in 17:42, 5 min recovery, 3k tempo untimed (34)
Sunday: 15km easy (15)
Week total: 132km
Week Beginning 13/01/2014
Monday: 15km easy (15)
Tuesday: AM 8km easy / PM 2 sets of 2×1000 off 200 jog, 5×400 off 60s. Averaged around 3:08/70/3:05/68 (26)
Wednesday: 15km easy (15)
Thursday: AM 8km easy / PM 19km moderate (27)
Friday: Rest (0)
Saturday: Brueton parkrun, 1st in 16:03 with a hard last 2k. 10x1min/1min after (18)
Sunday: 26km easy (26)
Week total: 127km
Week Beginning 06/01/2014
Monday: 15km easy (15)
Tuesday: AM 8km easy / PM 4 sets of 1200-400-400 off 200/200/400. Averaged around 3:46/73 (27)
Wednesday: 14km easy, very sore. Slow. (14)
Thursday: 19km easy (19)
Friday: rest (0)
Saturday: Birmingham League XC, Coventry. 49th (16)
Sunday: 26km easy (26)
Week total: 117km
Week Beginning 30/12/2013
Wednesday: Cannon Hill Parkrun. Moderate effort, sore from yesterday. (16)
Thursday: AM 8km on treadmill / PM 16km easy (24)
Friday: rest (0)
Saturday: AM 7km easy / PM Warwickshire XC Champs – 15th.
Team gold. First race since August (22)
Sunday: 27km easy (27)
Week total: 128km