Thursday was my tempo run day this week due to work and even though I felt pretty rubbish and the weather wasnt great managed my best time yet. First mile of 5:27 was followed by 5:21 but it didnt feel too great as felt very tired and was thinking of cutting it short but dogged out a 5:18 third mile which kept the spirits up. Fourth mile in 5:35 was finished with a mile of 5:17 which meant a time of 27:01 for 5 miles which was a slight improvement on the previous weeks efforts so got to be happy with that!!

Friday I had the company of my good friend from Cardiff days Matt Dumigan where we ran a steady 55 minutes. Good to see Matt back running after suffering from shin splints twice in 18months who also ran 15:45 at Armagh 5k the previous night on 2 weeks of very light training! Wont be long before we see him back at his best of sub 14:30s for 5k I hope!!

Sun came out to play Saturday morning for a grass session of 1 x 5min, 2 x 4, 3 x 3, 2 x 2minutes with a minute recovery between each rep. Went well with the aim of running at 10k pace/effort.

Today was the usual long run and with Matt coming back from injury I wqent out for 10miles on my own before coming back and running 11 miles with Matt to get in 2hours 15minutes. Felt a lot better than previous weeks longer runs as usually start to struggle at around 1hour 50 mark but managed to hold it together for the entire duration which was pleasing!!

A few races this weekend where a massive congrats must go to former training buddy Joe Thomas who won the European indoor trials 800 meters in 1:47 and managed to get the qualifying time for Euro Champs in Paris. Also Vicky Plummer who broke 70 minutes for 10 miles at the Wiltshire 10 mile road race which was impressive with the howling weather today! Another big performance was Nikki Stanley a good friend who ran 1:31 at Wokingham half marathon earlier today. Nikki has only been running for a year and so this was a big breakthrough and I believe this was followed by a 20:30 5k Satuday aswell!! Massive weekend Nikki...very well done...nice few easy days I hope for you now!!