Training Diaries of a Distance Runner

'40th Aasics Stockholm Marathon'

Welcome to my '40th Aasics Stockholm Marathon Training Diary'. Having made my marathon and international marathon debut in the 30th Stockholm Marathon on Saturday 31st May 2008 ten years ago, on Saturday 2nd June 2018 ten years on and after an absence of five years due to illness, I was hoping to be returning to the capital for the race to mark ten years of competition over the distance but due to having to have an operation I had to take part in a very very special event locally instead.

Following completing the 17th Virtual Stockholm Half-marathon in two hours twenty nine minutes and fifty nine seconds I completed my very special event, the 40th Virtual Stockholm Marathon in five hours twenty nine minutes and fifty nine seconds respectively and I set up this diary to record my progress as I prepared for (despite the lengthy and very very hard winter) and took part in the event. From February I also copied up my '30th Stockholm Marathon Training Diary'. As Lucozade Sport no longer supply there drinks in sachets though, I tried High Five a brand new sports drink as well just in case I needed to be able to travel out with it and use it on race day which proved a sucess!

Phase: Transition Week: 1

Tuesday 25th July 2017

Session 1: Steady Run Objective: Easy Paced Run

Summary: To undertake an easy warm up jog of five minutes running with fast light feet, followed by a main session of twenty minutes during which you need to go for an easy run concentrating on keeping your posture upright, your shoulders relaxed and still, lifting your knees and making sure you generally feel relaxed concluded with a very easy warm down jog of five minutes.

Time: 6:00pm Outlook: Partly cloudy with a light breeze and twenty degrees.

Comments: I ran along Springfield Road, down Birches Drive and along Slad Road to the end of the houses and back home. With this being my first training session in six months I found I really struggled to begin with, but once I had warmed up I was absolutely fine and it was good to be out training once again.

Friday 28th July 2017

Session 2: Cross Trainer Objective: Endurance

Summary: To undertake a very easy warm up of five minutes, followed by a main session of twenty minutes at an easy effort keeping as relaxed as possible concluded with a warm down of five minutes gradually reducing the effort.

Time: 8:00pm Outlook: Cloudy, very windy and twenty degrees.

Comments: I was feeling really tired having not slept the previous night, so I just took the session very very easy.

Sunday 30th July 2017

Session 3: Long Steady Run Objective: Endurance

Summary: To undertake an easy paced run for fourty five minutes.

Time: 3:00pm Outlook: Mostly cloudy, very windy and seventeen degrees.

Comments: I ran along Springfield Road, down Birches Drive and along Slad Road crossing over at the end of the pavement then running to the start of the first set of tall trees on the pavement on the opposite side of the road and back home. I was still feeling rather tired having not slept on Friday night either, but having slept last night, so I found I really struggled to begin with again and I then struggled at the end of the run but kept going.

Phase: Transition Week: 2

Tuesday 1st August 2017

Session 4: Steady Run Objective: Hold Technique

Summary: To undertake a very easy warm up jog of five minutes, followed by a main session of twenty minutes during which you need to undertake a steady run concentrating on keeping your shoulders relaxed and still lifting your knees concluded with a very easy warm down jog of five minutes.

Time: 6:00pm Outlook: Partly cloudy, windy and seventeen degrees.

Comments: I ran along Springfield Road, down Birches Drive and along Slad Road to the end of the houses then to where the pavement ends before heading back this evening. I found it hard to get going but once I got into the session and was really focusing on my technique I ran really well which getting further showed.

Thursday 3rd August 2017

Session 5: Run Technique Objective: Speed Drills

Summary: To undertake an easy warm up jog of ten minutes concentrating on lifting your knees, followed by a main session of twelve minutes during which you need to undertake six thirty second efforts, with a recovery jog of one minute and thirty seconds between each drill. When your undertaking the fast efforts, you need to think about your technique. Concluded with a warm down jog of ten minutes.

Time: 6:00pm Outlook: Mostly cloudy, very windy and seventeen degrees.

Comments: I used the stretch of Slad Road from where the Fountian Pub is up to where the road that comes down the hill from Upper Springfield Road is to do this session. Having discovered not one but two 'old' cold sores on my chin yesterday which had explained why I had been feeling under the weather and had also been coughing and sneesing I just tackled the drills at a reduced effort but found concentrating on my technique made me run most efficiently anyway.

Sunday 6th August 2017

Session 6: Long Steady Run Objective: Endurance

Summary: To undertake an easy paced run for fifty minutes. You need to keep the pace easy and relaxed but really think about your technique.

Time: 3:00pm Outlook: Partly cloudy, very windy and eighteen degrees.

Comments: I ran along Springfield Road, down Birches Drive and along Slad Road crossing over at the end of the pavement then running to the middle of the second set of tall trees on the pavement on the opposite side of the road and back home. I found I really struggled to begin with but once I got going I ran really really well and was able to get to the turning to Elcombe in the time I had to run the first half of my session a week ago. I also found running back up Birches Drive was a lot easier. Having woken up yesterday morning feeling much much better meant I was able to put more effort into the run which helped.

Phase: Transition Week: 3

Tuesday 8th August 2017

Session 7: Steady Run Objective: Hold Technique

Summary: To undertake a very easy warm up jog of five minutes, followed by a main session of twenty five minutes during which you need to undertake a steady run concentrating on keeping your shoulders relaxed and lifting your knees concluded with a very easy warm down jog of five minutes.

Time: 6:00pm Outlook: Rain and sixteen degrees.

Comments: I ran along Springfield Road, down Birches Drive and along Slad Road crossing over at the end of the pavement then running to the start of the first set of tall trees on the pavement on the opposite side of the road and then back home and had to run quickly to keep warm this evening (a bit too quickly though perhaps) and also keep as far away from the road as possible to avoid being splashed by passing cars. I found it hard to get going again but once I got into the session and was really focusing on my technique like before I ran really well. There was a huge puddle on the road and pavement where the road turns in the Slad Valley which meant I had to slow down half way through the session however though.

Friday 11th August 2017

Session 8: Speed Drills Objective: Improve Technique

Summary: To undertake an easy warm up jog of five minutes, followed by a main session of thirty minutes during which you need to undertake six fifteen second efforts, with a recovery jog of four minutes and fourty five seconds between each drill. When your undertaking the fast efforts, you need to focus on running fast but not flat out making sure you run with fast light feet keeping your head and shoulders still. Concluded with a warm down jog of five minutes.

Time: 8:00pm Outlook: Cloudy, windy and sixteen degrees.

Comments: I used the stretch of Slad Road from where the Fountian Pub is up to where the road that comes down the hill from Upper Springfield Road is again to do this session. My pace was very good paricularly on the inbound efforts. I need to consider reducing the pace in order to allow myself to think about my technnique though as it was terrible!

Sunday 13th August 2017

Session 9: Long Steady Run Objective: Endurance

Summary: To undertake an easy paced run for fifty five minutes. You need to keep the pace easy and relaxed but really really think about your technique.

Time: 3:00pm Outlook: Mostly cloudy and twenty degrees.

Comments: I ran along Springfield Road, down Birches Drive and along Slad Road crossing over at the end of the pavement then running to the middle of the third set of tall trees on the pavement on the opposite side of the road and home keeping to a similar pace to the pace that I had ran when I had undertaken the session a week ago.

Phase: Transition Week: 4 Easy week

Tuesday 15th August 2017

Session 10: Steady Run Objective: Hold Technique

Summary: To undertake an easy warm up jog of five minutes, followed by a main session of twenty minutes during which you need to go for an easy run concentrating on keeping relaxed and also ensuring breathing is under control concluded with a very easy warm down jog of five minutes.

Time: 6:00pm Outlook: Partly cloudy, sunny and twenty one degrees.

Thursday 17th August 2017

Session 11: Speed Drills Objective: Improve Technique

Summary: To undertake an easy warm up jog of five minutes, followed by a main session of twenty minutes. Every five minutes you need to undertake ten seconds fast. When your undertaking the fast efforts, you need to focus on running fast but not flat out making sure you run with fast light feet keeping your head and shoulders still. Concluded with a warm down jog of five minutes.

Time: 6:00pm Outlook: Partly cloudy, sunny and twenty one degrees.

Comments: I ran along Springfield Road, then along Slad Road crossing over at the end of the pavement running to the middle of the first set of tall trees on the pavement on the opposite side of the road and then back like I had done on Tuesday undertaking each effort every five minutes walking for half of the warm up and warm down. I had two pains in my lower right leg, which meant I found it hard to get going because it was rather painful once I was able to get going though I ran really well helped by improved technique.

Sunday 20th August 2017

Session 12: Long Steady Run Objective: Endurance

Summary: To undertake an easy paced run for fourty five minutes. You need to keep the pace easy and relaxed but think about your technique.

Time: 2:00pm Outlook: Mostly cloudy and nineteen degrees.

Comments: I ran along Springfield Road, then along Slad Road crossing over at the end of the pavement running to the end of the first set of tall trees on the pavement on the opposite side of the road and back home. The discomfort I had experienced in the lower part of my right leg had moved to the top of that leg but unlike the previous session it did not seem to subside so training was rather a struggle this afternoon.

Phase: Base 1 Week: 5

Tuesday 22nd August 2017

Session 13: Tempo Run Objective: Even paced Tempo Run

Summary: To undertake an easy warm up jog of five minutes then some drills, followed by a main session of fifty minutes of steady running at half-marathon pace concluded with a very easy warm down jog of five minutes then some more drills.

Time: 6:30pm Outlook: Mostly cloudy, grey and twenty two degrees.

Comments: I have decided to rest my leg this evening as oppoased to training, but I am missing being able to get out. I have been getting twinges in it so this is best though.

Thursday 24th August 2017

Session 14: Run Speed Objective: Speed Drills

Summary: To undertake an easy warm up jog of ten minutes then some drills, followed by a main session of fifteen minutes during which you need to undertake five one minute efforts, with a recovery jog of two minutes between each drill. When your undertaking the fast efforts, you need to keep your hips high and forward and your shoulders still and run fast but not flat out. Concluded with a warm down jog of ten minutes.

Time: 6:30pm Outlook: Partly cloudy, sunny and nineteen degrees.

Comments: I ran along Springfield Road, then along Slad Road crossing over at the end of the pavement to warm up before using the stretch of road where the dip is to undertake the drills, but meant there was a slight incline each way. Once I had finished I then ran back the way I had ran to warm down. My leg was feeling much better which meant my technique was a lot better and I was able to get my pace down to my ten kilometre race pace.

Friday 25th August 2017

Session 15: Cross Trainer Objective: Aerobic Endurance

Summary: To undertake a very easy warm up of five minutes, followed by a main session of thirty minutes at a steady effort conluded with a warm down of five minutes gradually reducing the effort.

Time: 8:00pm Outlook: Mostly cloudy and twenty two degrees.

Comments: I ran at a steady effort.

Sunday 27th August 2017

Session 16: Long Steady Run Objective: Endurance

Summary: To undertake an easy paced run for sixty minutes (one hour). You need to keep the pace easy and relaxed but increase the pace for ten seconds every fifteen minutes then return to the same pace.

Time: 8:00pm Outlook: Mostly sunny and twenty degrees.

Comments: I ran along Springfield Road, down Birches Drive and along Slad Road crossing over at the end of the pavement. I then ran through the valley, the first set of trees passing the turning to Elcombe on the right, through the second set of trees, past Slad Farm on the left then through the third set of trees, out and around past the Wool Pack to where the pavement on the opposite side of the road ends and then back. It was the most glorious evening to be out training on, but as it was late it gradually got dark the further I got into the session, was particularly dark running beneath the trees on my way back and the street lights and lights in peoples houses also gradually came on.

Phase: Base 1 Week: 6

Tuesday 29th August 2017

Session 17: Tempo Run Objective: Even paced Tempo Run

Summary: To undertake an easy warm up jog of five minutes then some drills, followed by a main session of fifty five minutes of steady running at half-marathon pace concluded with a very very easy warm down jog of five minutes then some more drills.

Time: 6:30pm Outlook: Cloudy, grey and sixteen degrees.

Thursday 31st August 2017

Session 18: Run Speed Objective: Speed Drills

Summary: To undertake an easy warm up jog of ten minutes then some drills, followed by a main session of eighteen minutes during which you need to undertake six one minute efforts, with a recovery jog of two minutes between each drill. When your undertaking the fast efforts, you need to keep your hips high and forward and your shoulders still and run fast but not flat out. Concluded with a warm down jog of ten minutes.

Time: 6:30pm Outlook: Partly cloudy, sunny and eighteen degrees.

Comments: I ran along Springfield Road, then along Slad Road crossing over at the end of the pavement to warm up before using the stretch of road where the dip is to undertake the drills, but meant there was a slight incline each way. Once I had finished I then ran back the way I had ran to warm write down. I was able to get my pace down to my ten kilometre race pace like I had done a week ago but it was more consistant this week.

Friday 1st September 2017

Session 19: Cross Trainer Objective: Aerobic Endurance

Summary: To undertake a very easy warm up of five minutes, followed by a main session of thirty minutes at a steady effort conluded with a warm down of five minutes gradually reducing the effort.

Time: 8:00pm Outlook: Sunny and twenty degrees.

Comments: I ran at a steady effort and I had to have the lights on this evening as it was getting dark already.

Sunday 3rd September 2017

Session 20: Long Steady Run Objective: Endurance

Summary: To undertake an easy paced run for sixty five minutes (one hour and five minutes). You need to keep the pace easy and relaxed but increase the pace for ten seconds every fifteen minutes then return to the same pace.

Time: 2:00pm Outlook: Showers and thirteen degrees.

Comments: I ran along Springfield Road, down Birches Drive and along Slad Road crossing over at the end of the pavement. I then ran through the valley, the first set of trees passing the turning to Elcombe on the right, through the second set of trees, past Slad Farm on the left then through the third set of trees, out and around past the Wool Pack to where the pavement on the opposite side of the road ends, then part way down Stonebridge Lane and then back. There was a light mist covering the valley because of the rain and I had to watch where I put my feet as there were quite a few puddles quite a contrast from when I was out training last week.

Phase: Base 1 Week: 7

Tuesday 5th September 2017

Session 21: Tempo Run Objective: Even paced Tempo Run

Summary: To undertake an easy warm up jog of five minutes then some drills, followed by a main session of sixty minutes of steady running at half-marathon pace concluded with a very easy warm down jog of five minutes then some more drills.

Time: 6:30pm Outlook: Cloudy and nineteen degrees.

Comments: I ran along Springfield Road, down Birches Drive and along Slad Road crossing over at the end of the pavement. I then ran through the valley, the first set of trees passing the turning to Elcombe on the right, through the second set of trees, past Slad Farm on the left then through the third set of trees, out and around past the Wool Pack to where the pavement on the opposite side of the road ends, then part way down Stonebridge Lane and then back. My route was a lot clearer this evening which meant I was able to keep to a better pace and regardless of the fact it was cloudy the valley was bathed in early evening sunshine which was really beautiful.

Thursday 7th September 2017

Session 22: Cross Trainer Objective: Aerobic Endurance

Summary: To undertake a very easy warm up of five minutes, followed by a main session of thirty minutes at a steady effort conluded with a warm down of five minutes gradually reducing the effort.

Time: 8:00pm Outlook: Showers and fourteen degrees.

Comments: I ran at a steady effort and I had to have the lights on again this evening as it was even darker.

Friday 8th September 2017

Session 23: Run Speed Objective: Speed Drills

Summary: To undertake an easy warm up jog of ten minutes then some drills, followed by a main session of twnety one minutes during which you need to undertake seven one minute efforts, with a recovery jog of two minutes between each drill. When your undertaking the fast efforts, you need to keep your hips high and forward and your shoulders still and run fast but not flat out. Concluded with a warm down jog of ten minutes.

Time: 6:30pm Outlook: Mostly cloudy and seventeen degrees.

Comments: I ran along Springfield Road, then along Slad Road crossing over at the end of the pavement to warm up before using the stretch of road where the dip is to undertake the drills, but meant there was a slight incline each way. Once I had finished I then ran back the way I had ran to warm write down. My mouth and throat were dry, I also had a slight temperature and I had been sneezing so I was not feeling one hundred per cent but I was determined to train and I was even able to get my pace down to my ten kilometre race pace again like I had done a week ago and it was a lot more consistant this week.

Sunday 10th September 2017

Session 24: Long Steady Run Objective: Endurance

Summary: To undertake an easy paced run for seventy minutes (one hour and ten minutes). You need to keep the pace easy and relaxed but increase the pace for ten seconds every fifteen minutes then return to the same pace.

Time: 2:00pm Outlook: Cloudy, very windy and fourteen degrees.

Comments: I ran along Springfield Road, down Birches Drive and along Slad Road crossing over at the end of the pavement. I then ran through the valley, the first set of trees passing the turning to Elcombe on the right, through the second set of trees, past Slad Farm on the left then through the third set of trees, out and around past the Wool Pack to where the pavement on the opposite side of the road ends, then part way down Stonebridge Lane and then back. I was feeling more rested but was still feeling not one hundred per cent but persevered and ran very well keeping a steady but controlled pace and the sun even popped its head out of the clouds briefly as I approched the end of the session too. Upon finishing my legs were feeling sore and I also spotted a small bruise on the inside of my left leg below my knee which was an indication of poor foot work.

Phase: Base 1 Week: 8 Easy week

Tuesday 12th September 2017

Session 25: Tempo Run Objective: Even paced Tempo Run

Summary: To undertake an easy warm up jog of five minutes, followed by a main session of thirty minutes during which you need to go for an easy run concentrating on keeping it relaxed and easy whilst thinking about keeping your head and shoulders still concluded with a very easy warm down jog of five minutes. Having celebrated ten years of international competition on Friday 1st September I am also taking part in the '17th Virtual Stockholm Half-Marathon' this week which I am undertaking in four stages.

Time: 3:35pm Outlook: Partly cloudy, sunny, very windy and seventeen degrees.

Comments: I ran along Springfield Road, down Birches Drive and along Slad Road turning left at the bottom of the hill that goes up to Peghouse Rise, then through Peghouse Rise turning left on to Folly Lane and then left again into Springfield Road running the fist stage which took me from the Start to the fifth kilometre this evening.

Wednesday 13th September 2017

Session 26: Cross Trainer Objective: Aerobic Endurance

Time: 4:05pm Outlook: Windy, rain and fourteen degrees.

Comments: I ran the second stage of my race this evening which took me from the sixth to the tenth kilometre.

Thursday 14th September 2017

Session 27: Run Speed Objective: Speed Drills

Summary: To undertake an easy warm up jog of five minutes, followed by a main session of thirty minutes. Every five minutes you need to undertake ten seconds fast. When your undertaking the fast efforts, you need to focus on running fast but not flat out making sure you run with fast light feet keeping your head and shoulders still. Concluded with a warm down jog of five minutes.

Time: 4:35pm Outlook: Partly cloudy, sunny, very windy and seventeen degrees.

Comments: I ran the third stage of my race this evening which took me from the eleventh to the fifteenth kilometre.

Saturday 16th September 2017

Session 28: Long Steady Run Objective: Endurance

Summary: To undertake a run of fourty five minutes running at whatever pace you feel like.

Time: 5:05pm Outlook: Mostly cloudy, light rain and fourteen degrees.

Comments: I ran the final stage of my race this evening which took me from the sixteenth kilometre to the finish and the sun came out just as I was approaching the end of the race which was special.

Sunday 17th September 2017

Session 29: Cross Trainer Objective: Endurance

Summary: To undertake twenty minutes at an easy pace.

Time: 2:10pm Outlook: Cloudy and thirteen degrees.

Comments: I did a very gentle warm down.

Phase: Base 2 Week: 9

Tuesday 19th September 2017

Session 30: Tempo Run Objective: Even paced Tempo Run

Summary: To undertake an easy warm up jog of five minutes then some drills, followed by a main session of forty minutes of steady running at half-marathon pace for twenty minutes then at ten kilometre pace for twenty minutes concluded with a very easy warm down jog of five minutes then some more drills.

Time: 6:30pm Outlook: Mostly sunny and seventeen degrees.

Thursday 21st September 2017

Session 31: Run Speed Objective: Speed Drills

Summary: To undertake an easy warm up jog of ten minutes then some drills, followed by a main session of fifteen minutes during which you need to undertake five efforts of one minute and thirty seconds, with a recovery jog of one minute and thirty seconds between each drill. When your undertaking the fast efforts, you need to think about running efficiently so you need to keep your hips high and forward and your shoulders still and run fast but not flat out. Concluded with a warm down jog of ten minutes.

Time: 6:30pm Outlook: Cloudy and twelve degrees.

Comments: I have been getting twinges in my right leg which I was experiencing pains in before so I am resting it as opposed to training but should be able to continue to train tomorrow evening. I have also got a couple of bruises on the lower part of my left leg which is giving me some discomfort as well.

Friday 22nd September 2017

Session 32: Cross Trainer Objective: Aerobic Endurance

Summary: To undertake a very easy warm up of five minutes, followed by a main session of forty minutes at a steady effort also undertaking ten seconds hard every five minutes conluded with a warm down of five minutes gradually reducing the effort.

Time: 8:00pm Outlook: Cloudy and fourteen degrees.

Comments: I ran at a steady effort and undertook ten seconds fast every five minutes and I had to have the lights on again this evening as it was now totally dark outside.

Sunday 24th September 2017

Session 33: Long Steady Run Objective: Endurance

Summary: To undertake an easy paced run for seventy minutes (one hour and ten minutes). You need to keep the pace easy and relaxed but increase the pace for ten seconds every ten minutes then return to the same pace.

Time: 2:00pm Outlook: Mostly cloudy and nineteen degrees.

Comments: I developed a really nasty cough yesterday, which just lasted for twenty four hours, but has knocked me sideways today and has also meant my energy levels have been really low so I have just rested this afternoon but as this is the second training session I have missed this week missing another one is very frustrating really.

Phase: Base 2 Week: 10

Tuesday 26th September 2017

Session 34: Tempo Run Objective: Even paced Tempo Run

Summary: To undertake an easy warm up jog of five minutes then some drills, followed by a main session of forty five minutes of steady running at half-marathon pace for twenty two minutes and thirty seconds then at ten kilometre pace for twenty two minutes and thirty seconds concluded with a very easy warm down jog of five minutes then some more drills.

Time: 6:30pm Outlook: Partly cloudy and eighteen degrees.

Comments: I am feeling much better however because of how unwell I was feeling on Sunday and how weak and tired I was feeling yesterday I just decided to run for twenty five minutes at an easy pace on my cross trainer which would have been the amount of time I would have been training for had I tackled the actual session instead.

Thursday 28th September 2017

Session 35: Run Speed Objective: Speed Drills

Summary: To undertake an easy warm up jog of ten minutes then some drills, followed by a main session of eighteen minutes during which you need to undertake six efforts of one minute and thirty seconds, with a recovery jog of one minute and thirty seconds between each drill. When your undertaking the fast efforts, you need to think about running efficiently so you need to keep your hips high and forward and your shoulders still and run fast but not flat out. Concluded with a warm down jog of ten minutes.

Time: 6:30pm Outlook: Mostly cloudy and seventeen degrees.

Comments: Having done some easy running on my cross trainer on Tuesday evening I ran for thirty minutes at an easy pace this evening to get myself used to running again before I resume my formal training tomorrow evening.

Friday 29th September 2017

Session 36: Cross Trainer Objective: Aerobic Endurance

Time: 8:00pm Outlook: Partly cloudy and twelve degrees.

Comments: I ran at a steady effort and undertook ten seconds fast each every five minutes.

Sunday 1st October 2017

Session 37: Long Steady Run Objective: Endurance

Summary: To undertake an easy paced run for seventy five minutes (one hour and fifteen minutes). You need to keep the pace easy and relaxed but increase the pace for ten seconds every ten minutes then return to the same pace.

Time: 2:00pm Outlook: Cloudy, windy and sixteen degrees.

Comments: I ran along Springfield Road, down Birches Drive, along Slad Road to the beginning of the road then around the corner, through the bus station to the end, down Cainscross Road then around the corner, along Paganhill Lane to the end, along Westward Road then Ebley Road to the bridge and back. An infection had developed in my left eye on Thursday which had taken a lot out of me so I found I really really struggled but kept going and it looked and felt as though it was going to rain as I approached Ebley but fortunatly it did not. The wind was strong on my way out though and I really had to push myself.

Phase: Base 2 Week: 11

Tuesday 3rd October 2017

Session 38: Tempo Run Objective: Even paced Tempo Run

Summary: To undertake an easy warm up jog of five minutes then some drills, followed by a main session of fifty minutes of steady running at half-marathon pace for twenty five minutes then at ten kilometre pace for twenty five minutes concluded with a very easy warm down jog of five minutes then some more drills.

Time: 6:30pm Outlook: Mostly cloudy and thirteen degrees.

Comments: I ran along Springfield Road, down Birches Drive, along Slad Road to the beginning of the road then around the corner, through the bus station to the end, then down Cainscross Road and around the corner, along Paganhill Lane to the end, along Cashes Green Road, around and down past the convent, through Puckshole, Parkend, Paganhill, then along Stratford Road, Beeches Green, along Slad Road, back up Birches Drive and finally along Springfield Road. I got my pace spot on this evening. It gradually got dark the further I got into the session though, was particularly dark in the parts of the route that were not lit by street lights and the street lights, lights on peoples cars, bikes and lights in peoples houses also came on.

Thursday 5th October 2017

Session 39: Cross Trainer Objective: Aerobic Endurance

Time: 8:00pm Outlook: Clear and eleven degrees.

Comments: I ran at a steady effort and undertook ten seconds fast every five minutes but as it was rather painful returning to training after I had had my session interupted on Tuesday I just undertook twenty five minutes steady but still undertook the ten seconds hard every five minutes though.

Friday 6th October 2017

Session 40: Run Speed Objective: Speed Drills

Summary: To undertake an easy warm up jog of ten minutes then some drills, followed by a main session of twenty one minutes during which you need to undertake seven efforts of one minute and thirty seconds, with a recovery jog of one minute and thirty seconds between each drill. When your undertaking the fast efforts, you need to think about running efficiently so you need to keep your hips high and forward and your shoulders still and run fast but not flat out. Concluded with a warm down jog of ten minutes.

Time: 6:30pm Outlook: Sunny and fifteen degrees.

Comments: I trained on my cross trainer again this evening but just kept the effort very easy.

Sunday 8th October 2017

Session 41: Long Steady Run Objective: Endurance

Summary: To undertake an easy paced run for eighty minutes (one hour and twenty minutes). You need to keep the pace easy and relaxed but increase the pace for ten seconds every ten minutes then return to the same pace.

Time: 2:00pm Outlook: Partly cloudy, sunny and seventeen degrees.

Comments: I ran along Springfield Road, down Birches Drive, along Slad Road to the beginning of the road then around the corner, through the bus station to the end, down Cainscross Road then around the corner, along Paganhill Lane to the end, along Westward Road then Ebley Road under the bridge to the end of the road, around to the road that goes to Stonehouse and then back. I had a congested throat, sore eyes, a stuffy nose and a bit of a cough yesterday and I was still not feeling one hundred percent when I woke up (I was also feeling realy achy) but I was determined to train as usual and ran well. It felt better to be training as usual, the weather helped aswell but I found it got rather hot!

Phase: Base 2 Week: 12 Easy week

Tuesday 10th October 2017

Session 42: Tempo Run Objective: Even paced Tempo Run

Time: 6:30pm Outlook: Partly cloudy and sixteen degrees.

Comments: I ran along Springfield Road, then along Slad Road crossing over at the end of the pavement running to the middle of the first set of tall trees on the pavement on the opposite side of the road and then back. The sun was low in the sky as I begun and cars and bikes had their lights on. As I finished the street lights had come on and it was getting dark.

Thursday 12th October 2017

Session 43: Cross Trainer Objective: Aerobic Endurance

Time: 8:00pm Outlook: Clear and thirteen degrees.

Comments: I just ran at an easy effort on my cross trainer.

Friday 13th October 2017

Session 44: Run Speed Objective: Speed Drills

Time: 6:30pm Outlook: Mostly cloudy and sixteen degrees.

Comments: I ran along Springfield Road, then along Slad Road crossing over at the end of the pavement running to the middle of the first set of tall trees on the pavement on the opposite side of the road and then back like I had done on Tuesday undertaking each effort every five minutes. The sun was low in the sky again as I begun and cars and bikes also had their lights on like before. As I finished the street lights had come on and it was much darker. I had a nasty coughing fit during the night so I was not feeling one hundred per cent but I gave it my best.

Sunday 15th October 2017

Session 45: Long Steady Run Objective: Endurance

Summary: To undertake a run of fourty five minutes running at whatever pace you feel like.

Time: 2:00pm Outlook: Mostly cloudy, sunny and seventeen degrees.

Comments: I ran along Springfield Road, then along Slad Road crossing over at the end of the pavement running to the end of the first set of tall trees on the pavement on the opposite side of the road and back home. I have developed costochondritis following my coughing fits so I found I was in a lot of pain but I was determined to finish the phase as I am going to have to rest for a while now.

Phase: Base 3 Week: 13

Tuesday 17th October 2017

Session 46: Tempo Run Objective: Even paced Tempo Run

Summary: To undertake an easy warm up jog of five minutes then some drills, followed by a main session of thirty minutes during which you need to undertake six efforts of four minutes at ten kilometre pace with a recovery jog of one minute between each drill. You need to focus on running at a constant effort where your able to maintain your technique. Concluded with a very easy warm down jog of five minutes then some more drills.

Time: 6:30pm Outlook: Partly cloudy and thirteen degrees.

Comments: I am missing not being able to get out and cannot even cross train either which is rather annoying really.

Thursday 19th October 2017

Session 47: Run Speed Objective: Speed Drills

Summary: To undertake an easy warm up jog of ten minutes then some drills, followed by a main session of twelve minutes during which you need to undertake six efforts of one minute, with a recovery jog of one minute between each drill. When your undertaking the fast efforts, you need to focus on keeping your posture upright lifting your knees and running with fast light feet. Concluded with a warm down jog of ten minutes.

Time: 6:30pm Outlook: Rain and twelve degrees.

Comments: I am in less pain now, but I have now strained the muscles surrounding my right rib which is very uncomfortable!

Friday 20th October 2017

Session 48: Cross Trainer Objective: Aerobic Endurance

Summary: To undertake a very easy warm up of five minutes, followed by a main session of fourty minutes during which you need to undertake ten efforts of two minutes hard and two minutes easy recovery between each concluded with a warm down of five minutes gradually reducing the effort.

Time: 8:00pm Outlook: Clear and thirteen degrees.

Comments: The muscles surrounding my right rib are feeling more comfortable now so I should be able to return to training on Sunday afternoon.

Sunday 22nd October 2017

Session 49: Long Steady Run Objective: Endurance

Time: 2:00pm Outlook: Partly cloudy, sunny, windy and twelve degrees.

Phase: Base 3 Week: 14

Tuesday 24th October 2017

Session 50: Tempo Run Objective: Even paced Tempo Run

Summary: To undertake an easy warm up jog of five minutes then some drills, followed by a main session of thirty five minutes during which you need to undertake seven efforts of four minutes at ten kilometre pace with a recovery jog of one minute between each drill. You need to focus on running at a constant effort where your able to maintain your technique. Concluded with a very easy warm down jog of five minutes then some more drills.

Time: 6:30pm Outlook: Rain and seventeen degrees.

Comments: I used Cainscross Road to do this session and walked part of the way over there then back but as my legs were really sore and achy after my session on Sunday I was not sure if I would be able to tackle it or not but was able to fortunately. It was almost dark as I left and as the session progressed I was experiencing pains again but they went quite soon after I had finished it.

Thursday 26th October 2017

Session 51: Run Speed Objective: Speed Drills

Summary: To undertake an easy warm up jog of ten minutes then some drills, followed by a main session of fourteen minutes during which you need to undertake seven efforts of one minute, with a recovery jog of one minute between each drill. When your undertaking the fast efforts, you need to focus on keeping your posture upright lifting your knees and running with fast light feet. Concluded with a warm down jog of ten minutes.

Time: 6:30pm Outlook: Cloudy and fifteen degrees.

Comments: With my chest not as recovered as I had hoped I used my cross trainer to undertake the session.

Friday 27th October 2017

Session 52: Cross Trainer Objective: Aerobic Endurance

Time: 8:00pm Outlook: Clear and thirteen degrees.

Comments: I undertook the two minutes hard at a very reduced effort.

Sunday 29th October 2017

Session 53: Long Steady Run Objective: Endurance

Summary: To undertake an easy paced run for eighty five minutes (one hour and twenty five minutes). You need to keep the pace easy and relaxed but increase the pace for ten seconds every ten minutes then return to the same pace.

Time: 2:00pm Outlook: Partly cloudy, sunny and thirteen degrees.

Comments: I ran along Springfield Road, down Birches Drive, along Slad Road to the beginning of the road then around the corner, through the bus station to the end, down Cainscross Road then around the corner, along Paganhill Lane to the end, along Westward Road then Ebley Road under the bridge to the end of the road, around to the road that goes to Stonehouse to the church then back. I discovered two huge bruises on the lower parts of the insides of my lower legs and also the insides of both my knees from my session a week ago though which meant running was rather painful really.

Phase: Base 3 Week: 15

Tuesday 31st October 2017

Session 54: Tempo Run Objective: Even paced Tempo Run

Summary: To undertake an easy warm up jog of five minutes then some drills, followed by a main session of forty minutes during which you need to undertake eight efforts of four minutes at ten kilometre pace with a recovery jog of one minute between each drill. You need to focus on running at a constant effort where your able to maintain your technique. Concluded with a very easy warm down jog of five minutes then some more drills.

Time: 6:30pm Outlook: Partly cloudy and eleven degrees.

Comments: As my legs were feeling sore I just ran at a steady effort on my cross trainer for fourty minutes.

Thursday 2nd November 2017

Session 55: Cross Trainer Objective: Aerobic Endurance

Time: 8:00pm Outlook: Cloudy and nine degrees.

Comments: I ran at a steady effort but only just for fourty minutes though.

Friday 3rd November 2017

Session 56: Run Speed Objective: Speed Drills

Summary: To undertake an easy warm up jog of ten minutes then some drills, followed by a main session of sixteen minutes during which you need to undertake eight efforts of one minute, with a recovery jog of one minute between each drill. When your undertaking the fast efforts, you need to focus on keeping your posture upright lifting your knees and running with fast light feet. Concluded with a warm down jog of ten minutes.

Time: 6:30pm Outlook: Partly cloudy and ten degrees.

Comments: My legs were beginning to feel better but I just ran at a steady effort on my cross trainer for sixteen minutes.

Sunday 5th November 2017

Session 57: Long Steady Run Objective: Endurance

Summary: To undertake an easy paced run for ninety minutes (one hour and thirty minutes). You need to keep the pace easy and relaxed but increase the pace for ten seconds every ten minutes then return to the same pace.

Time: 2:00pm Outlook: Partly cloudly, sunny, windy and nine degrees.

Comments: I ran along Springfield Road, down Birches Drive, along Slad Road to the beginning of the road then around the corner, through the bus station to the end, down Cainscross Road then around the corner, along Paganhill Lane to the end, along Westward Road then Ebley Road under the bridge to the end of the road, around to the road that goes to Stonehouse to the middle of the High Street and then back. I ran at a reduced pace in order to concentrate on my technique which as there was a bitter wind was very very challenging. My legs were also still sore and I even discovered more bruising on the inside of my thighs.

Phase: Base 3 Week: 16 Easy week

Tuesday 7th November 2017

Session 58: Tempo Run Objective: Even paced Tempo Run

Time: 6:30pm Outlook: Rain and seven degrees.

Comments: With my legs still being sore I just ran at an easy pace on my cross trainer for thirty minutes.

Thursday 9th November 2017

Session 59: Cross Trainer Objective: Aerobic Endurance

Time: 8:00pm Outlook: Mostly clear and eight degrees.

Comments: I undertook twenty minutes very easy.

Friday 10th November 2017

Session 60: Run Speed Objective: Speed Drills

Time: 6:30pm Outlook: Clear and seven degrees.

Comments: I ran at a steady pace on my cross trainer for thirty minutes also undertaking each effort every five minutes. My legs were feeling a lot better but my knees were still rather tender.

Sunday 12th November 2017

Session 61: Long Steady Run Objective: Endurance

Summary: To undertake a run of fourty five minutes running at whatever pace you feel like.

Time: 2:00pm Outlook: Mostly sunny and eight degrees.

Comments: I ran at an easy pace on my cross trainer for thirty two minutes and thirty seconds. The brusing had reduced quite a bit and my legs were feeling less sore but I am going to have to rest them for a while now.

Phase: Base 4 Week: 17

Tuesday 14th November 2017

Session 62: Tempo Run Objective: Even paced Tempo Run

Summary: To undertake an easy warm up jog of five minutes then some drills, followed by a main session of twenty minutes of steady running at ten kilometre pace. You need to focus on running at a constant effort where your able to maintain your technique. Concluded with a very easy warm down jog of five minutes then some more drills.

Time: 6:30pm Outlook: Cloudy and twelve degrees.

Comments: It is best that I rest my legs but I am missing being able to get out.

Thursday 16th November 2017

Session 63: Run Speed Objective: Speed Drills

Summary: To undertake an easy warm up jog of ten minutes concentrating on lifting your knees, followed by a main session of twelve minutes during which you need to undertake six thirty second efforts, with a recovery jog of one minute and thirty seconds between each drill. When your undertaking the fast efforts, you need to run with fast light feet. Concluded with a warm down jog of ten minutes.

Time: 6:30pm Outlook: Cloudy and nine degrees.

Comments: My legs are beginning to feel less sore but I am experiencing pains in other parts of my body instead now.

Friday 17th November 2017

Session 64: Cross Trainer Objective: Aerobic Endurance

Summary: To undertake an easy warm up of five minutes followed by a main session of forty minutes during which you need to undertake twelve efforts of two minutes hard and one minute and thirty seconds easy between each effort. Concluded with a warm down of five minutes.

Time: 8:00pm Outlook: Clear and seven degrees.

Comments: The other pains I was experiencing have subsided now so after I have rested on Sunday I should hopefully be able to return to training on Tuesday.

Sunday 19th November 2017

Session 65: Long Steady Run Objective: Endurance

Time: 2:00pm Outlook: Mostly sunny and nine degrees.

Comments: My body is feeling more rested now however I have an infection in my left eye.

Phase: Base 4 Week: 18

Tuesday 21st November 2017

Session 66: Tempo Run Objective: Even paced Tempo Run

Summary: To undertake an easy warm up jog of five minutes then some drills, followed by a main session of twenty five minutes of steady running at ten kilometre pace. You need to focus on running at a constant effort where your able to maintain your technique. Concluded with a very easy warm down jog of five minutes then some more drills.

Time: 6:30pm Outlook: Cloudy and fourteen degrees.

Comments: I ran along Springfield Road, down Birches Drive and along Slad Road crossing over at the end of the pavement then running to the start of the first set of tall trees on the pavement on the opposite side of the road and then back home. The outside of my right thigh where there was brusing still was rather painful but otherwise I was able to run free of pain.

Thursday 23rd November 2017

Session 67: Run Speed Objective: Speed Drills

Summary: To undertake an easy warm up jog of ten minutes concentrating on lifting your knees, followed by a main session of fourteen minutes during which you need to undertake seven thirty second efforts, with a recovery jog of one minute and thirty seconds between each drill. When your undertaking the fast efforts, you need to run with fast light feet. Concluded with a warm down jog of ten minutes.

Time: 6:30pm Outlook: Cloudy and ten degrees.

Comments: I just walked briskly along Springfield Road, down Birches Drive and along Slad Road to the bottom of the hill that goes up to Peghouse Rise and back.

Friday 24th November 2017

Session 68: Cross Trainer Objective: Aerobic Endurance

Time: 8:00pm Outlook: Clear and one degree.

Comments: I ran along Springfield Road, then along Slad Road crossing over at the end of the pavement running to the middle of the first set of tall trees on the pavement on the opposite side of the road and then back as opposed to doing the session on my cross trainer to see how running with my thigh was now and it was still painful but not as painful.

Sunday 26th November 2017

Session 69: Long Steady Run Objective: Endurance

Summary: To undertake an easy paced run for one hundred minutes (one hour and forty minutes). You need to keep the pace easy and relaxed but increase the pace for ten seconds every ten minutes then return to the same pace.

Time: 2:00pm Outlook: Partly cloudy and eight degrees.

Comments: I just walked briskly along Springfield Road, down Birches Drive and along Slad Road crossing over at the end of the pavement then walking to the middle of the second set of tall trees on the pavement on the opposite side of the road and back home.

Phase: Base 4 Week: 19

Tuesday 28th November 2017

Session 70: Tempo Run Objective: Even paced Tempo Run

Summary: To undertake an easy warm up jog of five minutes then some drills, followed by a main session of thirty minutes of steady running at ten kilometre pace. You need to focus on running at a constant effort where your able to maintain your technique. Concluded with a very easy warm down jog of five minutes then some more drills.

Time: 6:30pm Outlook: Partly cloudy and four degrees.

Comments: I walked briskly along Springfield Road, down Birches Drive and along Slad Road crossing over at the end of the pavement then walking to the start of the first set of tall trees on the pavement on the opposite side of the road and then back home. Any pain I had experienced when I was out training a week ago seemed to have subsided. It was a cold evening though and there was a moon which lit the parts of the route that were not lit by the street lights.

Thursday 30th November 2017

Session 71: Cross Trainer Objective: Aerobic Endurance

Time: 8:00pm Outlook: Clear and one degree.

Comments: I undertook twelve efforts of two minutes hard and one minute and thirty seconds easy.

Friday 1st December 2017

Session 72: Run Speed Objective: Speed Drills

Summary: To undertake an easy warm up jog of ten minutes concentrating on lifting your knees, followed by a main session of sixteen minutes during which you need to undertake eight thirty second efforts, with a recovery jog of one minute and thirty seconds between each drill. When your undertaking the fast efforts, you need to run with fast light feet. Concluded with a warm down jog of ten minutes.

Time: 6:30pm Outlook: Partly cloudy and four degrees.

Comments: I just walked briskly along Springfield Road, down Birches Drive and along Slad Road to the bottom of the hill that goes up to Peghouse Rise and back.

Sunday 3rd December 2017

Session 73: Long Steady Run Objective: Endurance

Summary: To undertake an easy paced run for one hundred and ten minutes (one hour and fifty minutes). You need to keep the pace easy and relaxed but increase the pace for ten seconds every ten minutes then return to the same pace.

Time: 2:00pm Outlook: Mostly cloudy, sunny and eleven degrees.

Comments:

Phase: Base 4 Week: 20 Easy week

Thursday 7th December 2017

Session 74: Cross Trainer Objective: Aerobic Endurance

Time: 8:00pm Outlook: Clear and six degrees.

Comments: I undertook twenty minutes very easy.

Friday 8th December 2017

Session 75: Run Speed Objective: Speed Drills

Time: 6:30pm Outlook: One degree and clear.

Comments: I ran along Springfield Road, then along Slad Road crossing over at the end of the pavement running to the middle of the first set of tall trees on the pavement on the opposite side of the road and then back undertaking each effort every five minutes. As it was absolutely freezing I had to run at a steady pace in between efforts in order to avoid getting really cold.

Sunday 10th December 2017

Session 76: Long Steady Run Objective: Endurance

Summary: To undertake a run of fourty five minutes running at whatever pace you feel like.

Time: 2:00pm Outlook: Zero degrees and snow.

Comments: I ran along Springfield Road, then along Slad Road crossing over at the end of the pavement running to the end of the first set of tall trees on the pavement on the opposite side of the road and back home. The ground was coated in snow so I had to run with care and with the valley also coated in snow the scenery was really spectcular!

Phase: Base 5 Week: 21

Tuesday 12th December 2017

Session 77: Tempo Run Objective: Even paced Tempo Run

Time: 6:30pm Outlook: Mostly cloudy and two degrees.

Comments: The snow has started melting now but there is black ice on the ground so I have suspended my training on safety grounds.

Thursday 14th December 2017

Session 78: Run Speed Objective: Speed Drills

Summary: To undertake an easy warm up jog of ten minutes then some drills, followed by a main session of twenty four minutes during which you need to undertake eight two minute efforts, with a recovery jog of one minute between each drill. When your undertaking the fast efforts, you need to focus on keeping your posture upright and run with fast light feet. Concluded with a warm down jog of ten minutes.

Time: 6:30pm Outlook: Clear and four degrees.

Comments: The snow has almost melted but there are still patches of it here and there and also black ice on the ground.

Friday 15th December 2017

Session 79: Cross Trainer Objective: Aerobic Endurance

Summary: To undertake an easy warm up of five minutes followed by a main session of twenty minutes during which you need to undertake five efforts the first of five minutes hard, the second of four minutes hard, the third of three minutes hard, the fourth of two minutes hard and the fifth of one minute hard with one minute easy between each effort. Concluded with a warm down of five minutes.

Time: 8:00pm Outlook: Clear and five degrees.

Comments: The snow has melted now but there is still black ice on the ground however.

Sunday 17th December 2017

Session 80: Long Steady Run Objective: Endurance

Time: 2:00pm Outlook: Mostly cloudy and eight degrees.

Comments: There is still black ice on the ground however it is due to rain later so with it being milder the conditions should be safer for resuming training on Tuesday evening.

Phase: Base 5 Week: 22

Tuesday 19th December 2017

Session 81: Tempo Run Objective: Even paced Tempo Run

Time: 6:30pm Outlook: Cloudy and eight degrees.

Comments: I went out for a Christmas drink this evening as opposed to going training.

Thursday 21st December 2017

Session 82: Run Speed Objective: Speed Drills

Summary: To undertake an easy warm up jog of ten minutes then some drills, followed by a main session of twenty seven minutes during which you need to undertake nine two minute efforts, with a recovery jog of one minute between each drill. When your undertaking the fast efforts, you need to focus on keeping your posture upright and run with fast light feet. Concluded with a warm down jog of ten minutes.

Time: 6:30pm Outlook: Cloudy and eight degrees.

Comments: I ran along Springfield Road, then along Slad Road crossing over at the end of the pavement to warm up before using the stretch of road where the dip is to undertake the drills, but meant there was a slight incline each way and in order to ease myself back in I just undertook four of the efforts. It felt milder out and they are predicting temperatures to rise to double figures for Christmas.

Friday 22nd December 2017

Session 83: Cross Trainer Objective: Aerobic Endurance

Time: 8:00pm Outlook: Clear and five degrees.

Comments: I undertook the whole of my training session this evening undertaking five hard efforts the first of five minutes, then I reduced each effort by one minute with a recovery jog of one minute between each drill.

Sunday 24th December 2017

Session 84: Long Steady Run Objective: Endurance

Summary: To undertake an easy paced run for one hundred and twenty five minutes (two hours). You need to keep the pace easy and relaxed but increase the pace for ten seconds every ten minutes then return to the same pace.

Time: 2:00pm Outlook:

Mostly cloudy and seven degrees.

Comments: I ran along Springfield Road, down Birches Drive, along Slad Road to the beginning of the road then around the corner, through the bus station to the end, down Cainscross Road then around the corner, along Paganhill Lane to the end, along Westward Road then Ebley Road under the bridge to the end of the road, around to the road that goes to Stonehouse to the end of the High Street then along Gloucester Road to the end and then back. I was not feeling one hundred per cent and I also had a sore forehead and head due to an 'old' head injury that had partialy dislodged itself but I was determined to train anyway and it was special being out on Christmas Eve. I even glimsped Father Christmas as I started heading back.

Phase: Base 5 Week: 23

Tuesday 26th December 2017

Session 85: Tempo Run Objective: Even paced Tempo Run

Time: 6:30pm Outlook: Rain and six degrees.

Comments: I have now developed acute Sinusitis and am feeling really low in energy and exhausted and not at all well but I was determined to train anyway and I just went for a brisk walk as opposed to undertaking the session on my Cross Trainer feeling it would be gentlier for my body. I walked along Springfield Road, down Birches Drive and along Slad Road crossing over at the end of the pavement then walking to the start of the first set of tall trees on the pavement on the opposite side of the road before heading back and it was a relief to have a breather from my family get together!

Thursday 28th December 2017

Session 86: Run Speed Objective: Speed Drills

Summary: To undertake an easy warm up jog of ten minutes then some drills, followed by a main session of thirty minutes during which you need to undertake ten two minute efforts, with a recovery jog of one minute between each drill. When your undertaking the fast efforts, you need to focus on keeping your posture upright and run with fast light feet. Concluded with a warm down jog of ten minutes.

Time: 6:30pm Outlook: Clear and two degrees.

Comments: I again walked briskly along Springfield Road, down Birches Drive and along Slad Road but just to the end of the houses and back, however as there were patches of snow left from another snow fall yesterday I had to walk with care.

Friday 29th December 2017

Session 87: Cross Trainer Objective: Aerobic Endurance

Time: 8:00pm Outlook: Clear and four degrees.

Comments: I walked briskly along Springfield Road, down Birches Drive and along Slad Road to the end of the houses and straight back like I had done the previous evening, still having to walk with care.

Sunday 31st December 2017

Session 88: Long Steady Run Objective: Endurance

Summary: To undertake an easy paced run for one hundred and thirty five minutes (two hours and ten minutes). You need to keep the pace easy and relaxed but increase the pace for ten seconds every ten minutes then return to the same pace.

Time: 2:00pm Outlook:

Mostly cloudy and eight degrees.

Comments: I walked briskly along Springfield Road, down Birches Drive and along Slad Road crossing over at the end of the pavement. I then walked through the valley, the first set of trees passing the turning to Elcombe on the right, through the second set of trees, past Slad Farm on the left then through the third set of trees, out and around past the Wool Pack to where the pavement on the opposite side of the road ends part way down Stonebridge Lane and then back.

Phase: Base 5 Week: 24 Easy week

Tuesday 2nd January 2018

Session 89: Tempo Run Objective: Even paced Tempo Run

Time: 6:30pm Outlook: Cloudy and ten degrees.

Comments: I now have a Cold as well as Sinusitis, but I was determined to continue with my training walks, so I walked briskly along Springfield Road down Birches Drive and along Slad Road, but just to the end of the houses and back again.

Thursday 4th January 2018

Session 90: Cross Trainer Objective: Aerobic Endurance

Time: 8:00pm Outlook: Cloudy and five degrees.

Comments: I walked briskly along Springfield Road, down Birches Drive and along Slad Road to the end of the houses and straight back like I had done during the previous evenings session.

Friday 5th January 2018

Session 91: Run Speed Objective: Speed Drills

Time: 6:30pm Outlook: Clear and two degrees.

Comments: I again walked briskly along Springfield Road, down Birches Drive and along Slad Road to the end of the houses and straight back like I had done during the previous evenings session.

Sunday 7th January 2018

Session 92: Long Steady Run Objective: Endurance

Summary: To undertake a run of fourty five minutes running at whatever pace you feel like.

Time: 2:00pm Outlook: Sunny and four degrees.

Comments: I walked briskly along Springfield Road, down Birches Drive and along Slad Road to the end of the houses and straight back for the final time this past week.

Phase: Base 6 Week: 25

Tuesday 9th January 2018

Session 93: Tempo Run Objective: Even paced Tempo Run

Summary: To undertake an easy warm up jog of five minutes then some drills, followed by a main session of forty five minutes of steady running at half-marathon pace for twenty minutes, then at ten kilometre pace for fifteen minutes and at five kilometre pace for ten minutes. Concluded with a very easy warm down jog of five minutes then some more drills.

Time: 6:30pm Outlook: Rain and seven degrees.

Comments: I walked briskly along Springfield Road, then along Slad Road crossing over at the end of the pavement walking to the end of the first set of tall trees on the pavement on the opposite side of the road and then back. My cold has gone now but I am still not feeling one hundred per cent so I am also continuing with my training walks this week.

Thursday 11th January 2018

Session 94: Run Speed Objective: Speed Drills

Summary: To undertake an easy warm up jog of ten minutes then some drills, followed by a main session of twelve minutes during which you need to undertake six one minute efforts, with a recovery jog of one minute between each drill. When your undertaking the fast efforts, you need to focus on running fast and also run with fast light feet. Concluded with a warm down jog of ten minutes.

Time: 6:30pm Outlook: Cloudy and four degrees.

Comments: I just walked briskly along Springfield Road, down Birches Drive and along Slad Road to the bottom of the hill that goes up to Peghouse Rise and back.

Friday 12th January 2018

Session 95: Cross Trainer Objective: Aerobic Endurance

Summary: To undertake an easy warm up of five minutes followed by a main session of forty minutes during which you need to undertake twelve four minute efforts with a recovery jog of one minute between each drill. Concluded with a warm down of five minutes.

Time: 8:00pm Outlook: Cloudy and two degrees.

Comments: I walked along Springfield Road, down Birches Drive and along Slad Road crossing over at the end of the pavement then walking to the start of the first set of tall trees on the pavement on the opposite side of the road and then back.

Sunday 14th January 2018

Session 96: Long Steady Run Objective: Endurance

Time: 2:00pm Outlook: Cloudy and four degrees.

Phase: Base 6 Week: 26

Tuesday 16th Janaury 2018

Session 97: Tempo Run Objective: Even paced Tempo Run

Time: 6:30pm Outlook: Cloudy and four degrees.

Comments: I ran along Springfield Road, down Birches Drive, along Slad Road to the beginning of the road then around the corner, through the bus station to the end, then down Cainscross Road and around the corner, up Paganhill Lane to the end, through Paganhill, then along Stratford Road, Beeches Green, Slad Road, back up Birches Drive and finally along Springfield Road, but despite having not ran for the past three weeks I got my pace spot on.

Thursday 18th January 2018

Session 98: Run Speed Objective: Speed Drills

Summary: To undertake an easy warm up jog of ten minutes then some drills, followed by a main session of fourteen minutes during which you need to undertake seven one minute efforts, with a recovery jog of one minute between each drill. When your undertaking the fast efforts, you need to focus on running fast and also run with fast light feet. Concluded with a warm down jog of ten minutes.

Time: 6:30pm Outlook: Clear and four degrees.

Comments: In order to ease myself in gently I just walked briskly along Springfield Road, down Birches Drive and along Slad Road to the bottom of the hill that goes up to Peghouse Rise and back this evening instead.

Friday 19th January 2018

Session 99: Cross Trainer Objective: Aerobic Endurance

Summary: To undertake an easy warm up of five minutes followed by a main session of forty five minutes during which you need to undertake thirteen four minute efforts with a recovery jog of one minute between each drill. Concluded with a warm down of five minutes.

Time: 8:00pm Outlook: Clear and four degrees.

Comments: I returned to my main schedule this evening undertaking thirteen efforts on my Cross Trainer with a recovery of one minute between each drill.

Sunday 21st Janaury 2018

Session 100: Long Steady Run Objective: Endurance

Summary: To undertake an easy paced run for one hundred and forty five minutes (two hours and twenty minutes). You need to keep the pace easy and relaxed but increase the pace for ten seconds every ten minutes then return to the same pace.

Time: 2:00pm Outlook: Rain and eight degrees.

Comments: I just undertook seventy minutes (one hour and ten minutes) indoors at a very easy pace on my Cross Trainer instead this afternoon.

Phase: Base 6 Week: 27

Tuesday 23rd January 2018

Session 101: Tempo Run Objective: Even paced Tempo Run

Time: 6:30pm Outlook: Partly cloudy, windy and eleven degrees.

Comments: I just undertook fourty five minutes indoors at a very very easy pace on my Cross Trainer.

Thursday 25th January 2018

Session 102: Run Speed Objective: Speed Drills

Summary: To undertake an easy warm up jog of ten minutes then some drills, followed by a main session of sixteen minutes during which you need to undertake eight one minute efforts, with a recovery jog of one minute between each drill. When your undertaking the fast efforts, you need to focus on running fast and also run with fast light feet. Concluded with a warm down jog of ten minutes.

Time: 6:30pm Outlook: Partly cloudy and six degrees.

Friday 26th January 2018

Session 103: Cross Trainer Objective: Aerobic Endurance

Summary: To undertake an easy warm up of five minutes followed by a main session of fifty minutes during which you need to undertake fourteen four minute efforts with a recovery jog of one minute between each drill. Concluded with a warm down of five minutes.

Time: 8:00pm Outlook: Partly cloudy and four degrees.

Comments: I just undertook fifty minutes indoors at a very very easy pace on my Cross Trainer.

Sunday 28th January 2018

Session 104: Long Steady Run Objective: Endurance

Summary: To undertake an easy paced run for one hundred and fifty five minutes (two hours and thirty minutes). You need to keep the pace easy and relaxed but increase the pace for ten seconds every ten minutes then return to the same pace.

Time: 2:00pm Outlook: Partly cloudy, sunny and twelve degrees.

Phase: Base 6 Week: 28 Easy week

Tuesday 30th January 2018

Session 105: Tempo Run Objective: Even paced Tempo Run

Time: 6:30pm Outlook: Rain and seven degrees.

Thursday 1st February 2018

Session 106: Cross Trainer Objective: Aerobic Endurance

Time: 8:00pm Outlook: Clear and two degrees.

Comments: I undertook twenty minutes very very easy.

Friday 2nd February 2018

Session 107: Run Speed Objective: Speed Drills

Time: 6:30pm Outlook: Partly cloudy and four degrees.

Sunday 4th February 2018

Session 108: Long Steady Run Objective: Endurance

Summary: To undertake a run of fourty five minutes running at whatever pace you feel like.

Time: 2:00pm Outlook: Partly cloudy and four degrees.

Phase: Build 1 Week: 29

Tuesday 6th February 2018

Session 109: Tempo Run Objective: Even paced Tempo Run

Summary: To undertake a warm up of five minutes gradually increasing the pace, followed by a main session of sixty minutes of steady running at half-marathon pace, concluded with a very easy warm down jog of five minutes gradually reducing the effort. You need to maintain the same pace throughout the main part of the session.

Time: 6:00pm Outlook:

Comments:

Thursday 8th February 2018

Session 110: Run Speed Objective: Speed Drills

Summary: To undertake an easy warm up jog of five minutes then some drills, followed by a main session of thirty minutes during which you need to undertake six efforts of four minutes at ten kilometre pace with a recovery jog of one minute between each drill. Concluded with a very easy warm down jog of five minutes then some more drills.

Time: 6:00pm Outlook:

Comments:

Friday 9th February 2018

Session 111: Cross Trainer Objective: Aerobic Endurance

Time: 8:00pm Outlook:

Comments:

Sunday 11th February 2018

Session 112: Long Steady Run Objective: Endurance

Summary: To undertake an easy paced run for one hundred and twenty minutes (two hours). You need to keep the pace easy and relaxed but increase the pace for ten seconds every ten minutes then return to the same pace.

Time: 2:00pm Outlook:

Comments:

Phase: Build 1 Week: 30

Tuesday 13th February 2018

Session 113: Tempo Run Objective: Even paced Tempo Run

Time: 5:00pm Outlook: Partly cloudy and four degrees.

Comments: Yesterday, Monday, Monday 12th February 2018 was the tenth anniversary of the opening training session I did as part of preperations for my very first marathon, so I reconstructed that run this evening which was two miles slow keeping the pace between seven fifty two and eight zero four kilometres an hour as opposed to undertaking my scheduled session. There was not the beautiful sunset that there was ten years ago, but it was still light until half way through the training session and was just as special really!

Thursday 15th February 2018

Session 114: Run Speed Objective: Speed Drills

Summary: To undertake an easy warm up jog of five minutes then some drills, followed by a main session of thirty five minutes during which you need to undertake seven efforts of four minutes at ten kilometre pace with a recovery jog of one minute between each drill. Concluded with a very easy warm down jog of five minutes then some more drills.

Time: 5:00pm Outlook: Clear and four degrees.

Comments: I undertook the next session I had done ten years ago this evening, which was three miles slow but at a gentlier pace using the same route, as a warm down session.

Friday 16th February 2018

Session 115: Cross Trainer Objective: Aerobic Endurance

Time: 8:00pm Outlook: Clear and two degrees.

Comments: I resumed my normal training schedule this evening which was indoors on my Cross Trainer undertaking five hard efforts the first of five minutes, then I reduced each by one minute with a recovery jog of one minute between each drill.

Sunday 18th February 2018

Session 116: Long Steady Run Objective: Endurance

Summary: To undertake an easy paced run for one hundred and thirty minutes (two hours and ten minutes). You need to keep the pace easy and relaxed but increase the pace for ten seconds every ten minutes then return to the same pace.

Time: 2:00pm Outlook: Cloudy and six degrees.

Comments: I woke up feeling very weak and exhausted this morning, so I just undertook sixty five minutes (one hour and five minutes) indoors at a very easy pace on my Cross Trainer.

Phase: Build 1 Week: 31

Tuesday 20th February 2018

Session 117: Tempo Run Objective: Even paced Tempo Run

Time: 6:00pm Outlook: Partly cloudy and six degrees.

Comments: I am still feeling weak and exhausted and am also feeling achy as well, so I just went for a walk this evening as opposed to training because I was not up to doing any running at all!

Thursday 22nd February 2018

Session 118: Run Speed Objective: Speed Drills

Summary: To undertake an easy warm up jog of five minutes then some drills, followed by a main session of fourty minutes during which you need to undertake eight efforts of four minutes at ten kilometre pace with a recovery jog of one minute between each drill. Concluded with a very easy warm down jog of five minutes then some more drills.

Time: 6:00pm Outlook: Clear and one degree.

Comments: I ran along Springfield Road, then along Slad Road crossing over at the end of the pavement to warm up before using the stretch of road where the dip is to undertake the drills, but meant there was a slight incline each way. Once I had finished I then ran back the way I had ran to warm write down. I had my energy back but as it was absolutely freezing outside I ended up running at my five kilometre pace, the stretch of road bathed in moon light during the final part of the training session.

Friday 23rd February 2018

Session 119: Cross Trainer Objective: Aerobic Endurance

Time: 8:00pm Outlook: Clear and six degrees.

Comments: I undertook five hard efforts the first of five minutes, then I reduced each by one minute with a recovery jog of one minute between each drill keeping the session length the same.

Sunday 25th February 2018

Session 120: Long Steady Run Objective: Endurance

Summary: To undertake an easy paced run for one hundred and fourty minutes (two hours and twenty minutes). You need to keep the pace easy and relaxed but increase the pace for ten seconds every ten minutes then return to the same pace.

Time: 2:00pm Outlook: Sunny, windy and four degrees.

Comments: I ran along Springfield Road, down Birches Drive, along Slad Road to the beginning of the road then around the corner, through the bus station to the end, down Cainscross Road then around the corner, along Paganhill Lane to the end, along Westward Road then Ebley Road under the bridge to the end of the road, around to the road that goes to Stonehouse to the end of the High Street then along Gloucester Road to the end and then back. It was a few degrees milder than when I had trained on Thursday evening and was also the most beautiful afternoon, but was still bitter cold out though as the wind was strong and having to run faster, I took two minutes off my time getting to Stonehouse. On my way back I was running into the wind, so it was more challenging but I managed to retain my pace and get back two minutes earlier.

Phase: Build 1 Week: 32 Easy week

Tuesday 27th February 2018

Session 121: Tempo Run Objective: Even paced Tempo Run

Time: 7:30pm Outlook: Clear and minus three degrees.

Comments: I ran along Springfield Road, then along Slad Road crossing over at the end of the pavement running to the middle of the first set of tall trees on the pavement on the opposite side of the road and then back. My pace was still fast but as there had been flurries of snow during the day, which meant there were patches of snow on the ground, I had to run with care.

Thursday 1st March 2018

Session 122: Cross Trainer Objective: Aerobic Endurance

Time: 9:00pm Outlook: Snow, blizards and minus three degrees.

Comments: I undertook twenty minutes very very easy.

Friday 2nd March 2018

Session 123: Run Speed Objective: Speed Drills

Time: 7:30pm Outlook: Snow and minus one degree.

Comments: The worst of the weather is over now, but I was still only just able to go for a snowy walk this evening.

Sunday 4th March 2018

Session 124: Long Steady Run Objective: Endurance

Summary: To undertake a run of fourty five minutes running at whatever pace you feel like.

Time: 2:00pm Outlook: Cloudy and nine degrees.

Comments: The majority of the snow was washed away by rain during the night, however there is still quite a lot of patches of it on the ground, so I went for another walk this afternoon but I should be able to resume my formal training on Tuesday.

Phase: Build 2 Week: 33

Tuesday 6th March 2018

Session 125: Tempo Run Objective: Even paced Tempo Run

Summary: To undertake an easy warm up jog of five minutes then some drills, followed by a main session of fourty eight minutes during which you need to undertake five efforts of six minutes at ten kilometre pace with a recovery jog of two minutes between each drill. Concluded with a very easy warm down jog of five minutes then some more drills.

Time: 6:00pm Outlook: Clear and seven degrees.

Comments: I used Cainscross Road to do this session and walked part of the way over there then back. I ended up just running back and fourth at a steady pace for fourty minutes though as I was feeling 'extremely' low in energy. It was not as cold out as it had been when I had been out training a week ago but there was still a nip in the air.

Thursday 8th March 2018

Session 126: Cross Trainer Objective: Aerobic Endurance

Summary: To undertake ten minutes at a moderate pace, five minutes at an easy pace, ten minutes at a moderate pace and concluded with five minutes at an easy pace.

Time: 8:00pm Outlook: Rain and seven degrees.

Comments: I undertook two efforts of ten minutes at a moderate pace with a recovery effort of five minutes between each drill.

Friday 9th March 2018

Session 127: Run Speed Objective: Speed Drills

Summary: To undertake an easy warm up jog of ten minutes then some drills, followed by a main session of twenty four minutes during which you need to undertake twelve efforts of thirty seconds, with a recovery jog of one minute and thirty seconds between each drill. When your undertaking the fast efforts, you need to think about running efficiently so you need to keep your hips high and forward and your shoulders still and run fast but not flat out. Concluded with a warm down jog of ten minutes.

Time: 6:00pm Outlook: Cloudy and nine degrees.

Comments: I almost slipped over when I was in town making my way to the supermarket to do my shop for the weekend as it was raining and the ground was wet underfoot, so I decided that it would be best to just do the session on my Cross Trainer, which seemed to work just as well anyway.

Sunday 11th March 2018

Session 128: Long Steady Run Objective: Endurance

Summary: To undertake an easy paced run for one hundred and forty minutes (two hours and twenty minutes). You need to keep the pace easy and relaxed but increase the pace for ten seconds every ten minutes then return to the same pace.

Time: 2:00pm Outlook: Cloudy and eleven degrees.

Phase: Build 2 Week: 34

Tuesday 13th March 2018

Session 129: Tempo Run Objective: Even paced Tempo Run

Summary: To undertake an easy warm up jog of five minutes then some drills, followed by a main session of fifty five minutes during which you need to undertake six efforts of six minutes at ten kilometre pace with a recovery jog of two minutes between each drill. Concluded with a very easy warm down jog of five minutes then some more drills.

Time: 6:00pm Outlook: Sunny and eight degrees.

Comments: I used Cainscross Road to do this session undertaking three efforts at a steady pace, then the final three efforts at ten kilomentre pace and walked part of the way over there and then back.

Thursday 15th March 2018

Session 130: Run Speed Objective: Speed Drills

Summary: To undertake an easy warm up jog of ten minutes then some drills, followed by a main session of twenty seven minutes during which you need to undertake fifteen efforts of thirty seconds, with a recovery jog of one minute and thirty seconds between each drill. When your undertaking the fast efforts, you need to think about running efficiently so you need to keep your hips high and forward and your shoulders still and run fast but not flat out. Concluded with a warm down jog of ten minutes.

Time: 6:00pm Outlook: Sunny and nine degrees.

Comments: As it seemed to work so well when I did the session on my Cross Trainer last week I undertook this on my Cross Trainer like before.

Friday 16th March 2018

Session 131: Cross Trainer Objective: Aerobic Endurance

Summary: To undertake twelve minutes at a moderate pace, five minutes at an easy pace, twelve minutes at a moderate pace and concluded with five minutes at an easy pace.

Time: 8:00pm Outlook: Mostly clear and seven degrees.

Comments: I undertook two efforts of twelve minutes at a moderate pace with a recovery effort of just five minutes between each drill.

Sunday 18th March 2018

Session 132: Long Steady Run Objective: Endurance

Summary: To undertake an easy paced run for one hundred and fifty minutes (two hours and thirty minutes). You need to keep the pace easy and relaxed but increase the pace for ten seconds every ten minutes then return to the same pace.

Time: 2:00pm Outlook: Snow and minus one degree.

Comments: It snowed lightly yesterday evening and then heavily during the night, so I have had to suspend my training again until further notice.

Phase: Build 2 Week: 35

Tuesday 20th March 2018

Session 133: Tempo Run Objective: Even paced Tempo Run

Summary: To undertake an easy warm up jog of five minutes then some drills, followed by a main session of sixty three minutes during which you need to undertake seven efforts of six minutes at ten kilometre pace with a recovery jog of two minutes between each drill. Concluded with a very easy warm down jog of five minutes then some more drills.

Time: 6:00pm Outlook: Partly cloudy and seven degrees.

Comments: The majority of the snow has gone now, but my training is stil suspended until it has all gone altogether!

Thursday 22nd March 2018

Session 134: Cross Trainer Objective: Aerobic Endurance

Summary: To undertake fourteen minutes at a moderate pace, five minutes at an easy pace, fourteen minutes at a moderate pace and concluded with five minutes at an easy pace.

Time: 8:00pm Outlook: Cloudy and seven degrees.

Comments: There are still patches of snow here and there, but it will be gone by midnight, so I can resume training tomorrow evening.

Friday 23rd March 2018

Session 135: Run Speed Objective: Speed Drills

Summary: To undertake an easy warm up jog of ten minutes then some drills, followed by a main session of twenty nine minutes during which you need to undertake seventeen efforts of thirty seconds, with a recovery jog of one minute and thirty seconds between each drill. When your undertaking the fast efforts, you need to think about running efficiently so you need to keep your hips high and forward and your shoulders still and run fast but not flat out. Concluded with a warm down jog of ten minutes.

Time: 6:00pm Outlook: Cloudy and nine degrees.

Comments: I again did the session on my Cross Trainer, like I had done the week before, and the week before that.

Sunday 25th March 2018

Session 136: Long Steady Run Objective: Endurance

Summary: To undertake an easy paced run for one hundred and sixty minutes (two hours and forty minutes). You need to keep the pace easy and relaxed but increase the pace for ten seconds every ten minutes then return to the same pace.

Time: 1:00pm Outlook: Partly sunny and nine degrees.

Phase: Build 2 Week: 36 Easy week

Tuesday 27th March 2018

Session 137: Tempo Run Objective: Even paced Tempo Run

Time: 6:30pm Outlook: Cloudy and nine degrees.

Comments: I ran along Springfield Road, then along Slad Road crossing over at the end of the pavement running to the middle of the first set of tall trees on the pavement on the opposite side of the road and then back. With the clocks having now changed I was able to train later during the daylight which made a change and with it being Holy Week now as well it was 'particularly' peaceful out!

Thursday 29th March 2018

Session 138: Cross Trainer Objective: Aerobic Endurance

Time: 8:00pm Outlook: Rain and six degrees.

Comments: I undertook twenty minutes very very easy.

Friday 30th March 2018

Session 139: Run Speed Objective: Speed Drills

Time: 6:30pm Outlook: Rain and seven degrees.

Comments: I undertook twenty minutes also undertaking ten seconds fast every five minutes on my Cross Trainer instead, as opposed to undertaking the session outdoors.

Sunday 1st April 2018

Session 140: Long Steady Run Objective: Endurance

Summary: To undertake a run of fourty five minutes running at whatever pace you feel like.

Time: 1:00pm Outlook: Cloudy and seven degrees.

Comments: I ran along Springfield Road, then along Slad Road crossing over at the end of the pavement running to the end of the first set of tall trees on the pavement on the opposite side of the road and back home. It had clouded over by the time I left which was a shame, but it was still special to be training on Easter Sunday.

Phase: Build 3 Week: 37

Tuesday 3rd April 2018

Session 141: Tempo Run Objective: Even paced Tempo Run

Summary: To undertake an easy warm up jog of five minutes then some drills, followed by a main session of thirty minutes of steady running at half-marathon pace for fifteen minutes, then at ten kilometre pace for ten minutes and at five kilometre pace for five minutes. Concluded with a very easy warm down jog of five minutes then some more drills.

Time: 6:00pm Outlook: Partly cloudy and eleven degrees.

Comments: I was not feeling up to training this evening as I had no energy, so I just went for a walk instead and it was really the 'most' beautiful Spring evening!

Thursday 5th April 2018

Session 142: Run Speed Objective: Speed Drills

Summary: To undertake an easy warm up jog of ten minutes then some drills, followed by a main session of thirty minutes during which you need to undertake twelve efforts of ninety seconds, with a recovery jog of one minute between each drill. When your undertaking the fast efforts, you need to keep them consistant and run with fast light feet. Concluded with a warm down jog of ten minutes.

Time: 6:00pm Outlook: Cloudy and nine degrees.

Comments: I decided that it would be best to just do the session on my Cross Trainer, which seemed to work well.

Friday 6th April 2018

Session 143: Cross Trainer Objective: Aerobic Endurance

Summary: To undertake an easy warm up of five minutes followed by a main session of forty two minutes during which you need to undertake four four minute efforts with a recovery jog of five minutes between each drill. Concluded with a warm down of five minutes.

Time: 8:00pm Outlook: Mostly cloudy and twelve degrees.

Comments: I undertook four efforts of four minutes with a recovery effort of five minutes between each drill.

Sunday 8th April 2018

Session 144: Long Steady Run Objective: Endurance

Time: 2:00pm Outlook: Cloudy and eleven degrees.

Phase: Build 3 Week: 38

Tuesday 10th April 2018

Session 145: Tempo Run Objective: Even paced Tempo Run

Time: 6:00pm Outlook: Cloudy and eleven degrees.

Thursday 12th April 2018

Session 146: Cross Trainer Objective: Aerobic Endurance

Summary: To undertake an easy warm up of five minutes followed by a main session of fifty one minutes during which you need to undertake five four minute efforts with a recovery jog of five minutes between each drill. Concluded with a warm down of five minutes.

Time: 8:00pm Outlook: Cloudy and eleven degrees.

Comments: I undertook five efforts of four minutes still with a recovery effort of five minutes between each drill.

Friday 13th April 2018

Session 147: Run Speed Objective: Speed Drills

Summary: To undertake an easy warm up jog of ten minutes then some drills, followed by a main session of thirty two minutes and sixty seconds during which you need to undertake thirteen efforts of ninety seconds, with a recovery jog of one minute between each drill. When your undertaking the fast efforts, you need to keep them consistant and run with fast light feet. Concluded with a warm down jog of ten minutes.

Time: 6:00pm Outlook: Party cloudy and twelve degrees.

Comments: I again did the session on my Cross Trainer, like I had done the week before.

Sunday 15th April 2018

Session 148: Long Steady Run Objective: Endurance

Summary: To undertake an easy paced run for one hundred and sixty minutes (two hours and fifty minutes). You need to keep the pace easy and relaxed but increase the pace for ten seconds every ten minutes then return to the same pace.

Time: 2:00pm Outlook: Cloudy and eleven degrees.

Comments: I have a sharp pain in my right leg and it is uncomfortable to walk let alone run, so I have just decided to rest instead as opposed to training this afternoon, but is a shame!

Phase: Build 3 Week: 38

Tuesday 17th April 2018

Session 149: Tempo Run Objective: Even paced Tempo Run

Time: 6:00pm Outlook: Cloudy and thirteen degrees.

Comments: I am in a bit less pain now but my legs still not feeling good so I am having to rest it this evening as well.

Thursday 19th April 2018

Session 150: Run Speed Objective: Speed Drills

Summary: To undertake an easy warm up jog of ten minutes then some drills, followed by a main session of thirty four minutes and sixty seconds during which you need to undertake fifteen efforts of ninety seconds, with a recovery jog of one minute between each drill. When your undertaking the fast efforts, you need to keep them consistant and run with fast light feet. Concluded with a warm down jog of ten minutes.

Time: 6:00pm Outlook: Sunny and twenty four degrees.

Comments: It is an unusually warm evening for the time of year and also far to warm for training so I have had to have the evening off this evening instead.

Saturday 21st April 2018

Session 151: Long Steady Run Objective: Endurance

Summary: To undertake an easy paced run for one hundred and seventy minutes (three hours). You need to keep the pace easy and relaxed but increase the pace for ten seconds every ten minutes then return to the same pace.

Time: 1:00pm Outlook: Partly cloudy and nineteen degrees.

Sunday 22nd April 2018

Session 152: Cross Trainer Objective: Recovery

Summary: To undertake twenty minutes at an easy pace.

Time: 1:05pm Outlook: Rain and fourteen degrees.

Comments: I did a very gentle warm down.

Phase: Build 3 Week: 39 Easy week

Tuesday 24th April 2018

Session 153: Tempo Run Objective: Even paced Tempo Run

Time: 4:00pm Outlook: Rain and twelve degrees.

Comments: I had to attend a tricky appointment this afternoon and do not even feel like having a walk, so I am just having a quiet evening.

Thursday 26th April 2018

Session 154: Cross Trainer Objective: Aerobic Endurance

Time: 6:00pm Outlook: Partly cloudy and eleven degrees.

Comments: I undertook twenty minutes very easy.

Friday 27th April 2018

Session 155: Run Speed Objective: Speed Drills

Time: 4:00pm Outlook: Cloudy and nine degrees.

Comments: I just undertook twenty minutes very easy again.

Sunday 29th April 2018

Session 156: Long Steady Run Objective: Endurance

Summary: To undertake a run of fourty five minutes.

Time: 2:00pm Outlook: Cloudy and nine degrees.

Phase: Peak Week: 40

Tuesday 1st May 2018

Session 157: Tempo Run Objective: Negative Split

Summary: To undertake an easy warm up jog of five minutes then some drills, followed by a main session of forty minutes of steady running at half-marathon pace then at ten kilometre pace for twenty minutes concluded with a very easy warm down jog of five minutes then some more drills. You also need to practice your negative split.

Time: 6:00pm Outlook: Cloudy and eleven degrees.

Comments: Following having some tricky correspondance to deal with at the weekend, I did not even feel like training or even having a walk, so I am just having a quiet evening again.

Thursday 3rd May 2018

Session 158: Run Speed Objective: Speed Drills

Summary: To undertake an easy warm up jog of ten minutes then some drills, followed by a main session of twenty minutes during which you need to undertake ten two minute efforts, with a recovery jog of two minutes between each drill. When your undertaking the fast efforts, you need to focus on running quickly (at five kilomentre pace) maintaining a good posture lifting your knees high. Concluded with a warm down jog of ten minutes.

Time: 6:00pm Outlook: Partly cloudy and eleven degrees.

Comments: I just went for a walk this evening and I walked briskly along Springfield Road, then along Slad Road crossing over at the end of the pavement walking to the end of the first set of tall trees on the pavement on the opposite side of the road and then back. It was good to be out even if it was for a walk!

Friday 4th May 2018

Session 159: Cross Trainer Objective: Active Recovery

Summary: To undertake twenty minutes at an easy pace.

Time: 8:00pm Outlook: Partly cloudy and fourteen degrees.

Comments: I undertook twenty minutes at an easy pace. Having been partially hit on the left handside of my head by a rather large sauce pan on Wednesday evening I had to take care!

Sunday 6th May 2018

Session 160: Long Steady Run Objective: Endurance

Summary: To undertake a race paced run for ninety minutes (one hour and a half). You also need to practice your hydration and fueling regime for race day before, while you run and also afterwards.

Time: 2:00pm Outlook: Sunny and twenty two degrees.

Comments: I ran along Springfield Road, down Birches Drive, along Slad Road to the beginning of the road then around the corner, through the bus station to the end, down Cainscross Road then around the corner, along Paganhill Lane to the end, along Westward Road then Ebley Road under the bridge to the end of the road, around to the road that goes to Stonehouse to the church and then back. It was an unusually hot afternoon, but there was a refreshing breeze which made the conditions more pleasent. My lower back, my hips and my thighs were achy though and it was also hard to more my right leg but I persevered stopping four times.

Phase: Peak Week: 41

Tuesday 8th May 2018

Session 161: Tempo Run Objective: Negative Split

Time: 2:00pm Outlook: Sunny and eighteen degrees.

Comments: I thought it best to just rest this evening as opposed to going training.

Thursday 10th May 2018

Session 162: Cross Trainer Objective: Active Recovery

Summary: To undertake twenty minutes at an easy pace.

Time: 4:00pm Outlook: Cloudy and fourteen degrees.

Comments: I undertook twenty minutes at an easy pace.

Friday 11th May 2018

Session 163: Run Speed Objective: Speed Drills

Time: 2:00pm Outlook: Cloudy and fifteen degrees.

Comments: I also undertook this session on my cross trainer.

Sunday 13th May 2018

Session 164: Long Steady Run Objective: Endurance

Summary: To undertake a race paced run for seventy five minutes (one hour and fifteen minutes). You also need to practice your hydration and fueling regime for race day before, while you run and also afterwards.

Time: 2:00pm Outlook: Mostly cloudy and thirteen degrees.

Phase: Peak Week: 42 Taper week

Tuesday 15th May 2018

Session 165: Tempo Run Objective: Even paced Tempo Run

Summary: To undertake an easy warm up jog of five minutes then some drills, followed by a main session of thirty minutes at an easy pace. You need to keep the pace relaxed and run at your planned race pace maintaining a good posture concluded with a very easy warm down jog of five minutes then some more drills.

Time: 4:00pm Outlook: Sunny and twenty degrees.

Comments: I ran along Springfield Road, then along Slad Road crossing over at the end of the pavement running to the end of the first set of tall trees on the pavement on the opposite side of the road part way beyond and then back. It was very warm for the time of day and was almost too warm to be out training really so it was useful that I did not have to run too fast.

Thursday 17th May 2018

Session 166: Run Speed Objective: Speed Drills

Time: 4:00pm Outlook: Sunny and sixteen degrees.

Comments: I undertook the session on my Cross Trainer.

Friday 18th May 2018

Session 167: Cross Trainer Objective: Aerobic Endurance

Time: 6:00pm Outlook: Partly cloudy and seventeen degrees.

Comments: I undertook twenty minutes at an easy pace.

Saturday 19th May 2018

Session 168: Long Steady Run Objective: Endurance

Summary: To undertake a run at whatever pace you feel like for sixty minutes (one hour). You also need to eat the meals and snacks you will eat on race day and try out your kit to make sure it fits correctly.

Time: 1:00pm Outlook: Partly cloudy and nineteen degrees.

Phase: Peak Week: 43 Race week

Tuesday 22nd May 2018

Session 169: Tempo Run Objective: Even paced Tempo Run

Summary: To undertake an easy warm up jog of five minutes then some drills, followed by a main session of twenty minutes at an easy pace. You need to keep the pace relaxed and include a few very short sprints with plenty of recovery concluded with a very easy warm down jog of five minutes then some more drills.

Time: 4:00pm Outlook: Cloudy and twenty one degrees.

Comments: I ran along Springfield Road, then along Slad Road crossing over at the end of the pavement running to the end of the first set of tall trees on the pavement on the opposite side of the road part way beyond and then back like I had done a week ago. It was another warm evening for training really.

Thursday 24th May 2018

Session 170: Run Speed Objective: Speed Drills

Summary: To undertake an easy warm up jog of five minutes then some drills, followed by a main session of fifteen minutes very easy concluded with a very easy warm down jog of five minutes then some more drills. You need to concentrate on running with fast light feet.

Time: 4:00pm Outlook: Light rain and eleven degrees.

Comments: I just undertook the session on my Cross Trainer.

Phase: Race Week: 44 Race week

Tuesday 29th May 2018

Session 171: Tempo Run Objective: Even paced Tempo Run

Summary: To undertake an easy warm up jog of five minutes then some drills, followed by a main session of ninety minutes at race pace. Concluded with a very easy warm down jog of five minutes then some more drills.

Time: 1:00pm Outlook: Partly cloudy and twenty one degrees.

Wednesday 30th May 2018

Session 172: Tempo Run Objective: Even paced Tempo Run

Time: 1:00pm Outlook: Rain and twenty degrees.

Thursday 31st May 2018

Session 173: Tempo Run Objective: Even paced Tempo Run

Time: 1:00pm Outlook: Partly cloudy and twenty one degrees.

Saturday 2nd June 2018

Session 174: Tempo Run Objective: Even paced Tempo Run

Time: 1:00pm Outlook: Partly cloudy and nineteen degrees.

Comments: I ran along Springfield Road, down Birches Drive and along Slad Road crossing over at the end of the pavement. I then ran through the valley, the first set of trees passing the turning to Elcombe on the right, through the second set of trees, past Slad Farm on the left then through the third set of trees, out and around past the Wool Pack to where the pavement on the opposite side of the road ends and then back to complete kilometres thirty seven to fourty two point two to complete the race. We did not get the thunderstorms we were meant to so it was still very close but there was a refreshing breeze and it was the perfect afternoon to finish on anyway. As I have also been battling with the start of a virus this week I am now going to have two weeks of total rest before I think about what I am going to do next.