Tuesday 27th January 

6.39m @ 8.16 p/m 

52 mins 

Back from work 

Enjoyed catching up with Marathon Talk on the iPod, and took the indirect route home down the Pershore Road and up around Selly Oak. An unremarkable run, but felt strong at a reasonable pace. Left foot feeling just a little sore from last nights tempo, but nothing to worry about I think 

Wednesday 28th January 

5m - no Garmin

Back from work - with Jack 

Rather than a rest day I took a nice easy recovery run back home, with Jack. I think these runs help with the conditioning and it was a gently pace, although with no watch, an undetermined one! 

Thursday 29th January 

5.57m @ 9.16 p/m 

51 mins 

Back from work - very icy (been snowing) 

In football terms, it was a run of two halves! I was aiming to do a 11 miler this evening, either at BVH or a long run home. The weather put plans to that though; we had a day of snow although not enough to affect my running, or so I thought! Decided on the run home again, and the first couple of miles out of town were serene enough, melted pavements and easy under foot. I reached the Uni and it suddenly became more treacherous; nasty ice patches all the way home. I'm really tentative on icy surfaces, it's just no fun at all! Took caution and just jogged back gingerly. I don't think we're in for a big snow bout, but today was proof that sometimes the best laid plans need adaptations …. 

Another easy run though to clock up those miles. Rest day tomorrow after running 5 days straight now, and a big weekend ahead, weather permitting 

Monday 26th January 

6.57m @ 7.17 p/m 
47 mins
BVH - Man on the Moon route 

In not being able to add any pace into yesterday's run, I thought it was time to push on a little this evening, so rather than talk my way through the first few miles I went out with Andy Wheeler with the intention of trying to hold on round the route. I was OK for the first few miles, but then Andy, Gareth and Matt left me behind, to up the tempo a little more and pass some of the steadier runners on the remainder of the Man on the Moon route.

I've definitely lost some pace with having doing a fair bit of slower running. I felt strong and it was good wearing shorts (rather than running tights) at this time of the year, which strangely seems to make the run feel that bit faster! Happy with 7.17's, but strange to think I can handle sub 7's in half marathons; although I'm not in this form presently. With an icy forecast, good to get the tempo run out of the way for the week!

Week 6 - down as a 'Recovery week' 

29.5 miles in total 


Monday 19th January 

6.1m @ c7.50 p/m - race pace 
Kings Heath route at BVH 

A bitter evening at the club but an enjoyable run around the Kings Heath route; one of my favourites. Roads a little more thawed too. Just an approximate speed - my Garmin decided not too work - the joys of technology!

Wed 21st January 

4.16m @ 8.25 p/m 
35 mins 
Hagley Road back from work 

Determined to follow the schedule and take it nice and easy this week! Gentle run back from work. Felt a little sluggish but could be to do with the meals enjoyed yesterday on a day off doing lots of household chores with Sian. Ironically though with all this running, I feel that I'm putting on weight - perhaps over compensating in the junk food department. Will have to watch this I think

Thurs 22nd January 

Coaching at BVH 
7.3m inc. 6x800m reps at Kings Norton Industrial Estate - speed 
averaging at 6.30 p/m 

Really good session. Down to coach with Alan and we had a good session at Kings Norton Business Park; a great track for putting in some speedy efforts. Good turnout too, but after the initial encouragement and the mark down of the 800m mark (well 1/2m, but who's splitting hairs!), I joined in and tried to hang on the back of a few of the faster guys. Fared OK, but I think all this slow running has taken away some of my speed, inevitable I suppose. I think it;s important to maintain it though

Sunday 25th January 

12 miles @ 8.26 p/m 
1hr 41 mins 
Edgbaston reservoir and the Canals 

Really didn't fee like a run today! Decided against the gym on Friday and feeling a little lacklustre, after a really good day yesterday walking Delilah in Clent with Pete and his hounds, and going around to Mike and Jane's for a curry in the evening. Resulted in a hangover, a concoction of lager, sloe gin and red wine and a weak will for getting out the door.

Anyhow, on a much milder morning than of late I trod the Harborne Walkway and finally found the back gate way in to Edgbaston Reservior, thank to Rich Rollins! That cheered me up somewhat and after taking it easy down the canals and through town, felt much better! 12 miles wasn't too arduous but it looks like the schedule ramps up a fair bit for the next few weeks. I think I'm looking forward to it, but now suffering from over eating and drinking and not getting enough quality sleep

Sunday 18th January 

16.6 miles @ 8.46 p/m 
2hrs 25 mins 

Sometimes it's just not possible to stick to the schedule! I had another alcohol free reserved evening out on Saturday, a lovely evening out at Tim and Heather's, back at midnight with the intention of completing the hardest run on the schedule to date; a 16 miler with 10 miles at race pace.

Delilah ensured an early start but my plans were thwarted by the environment, it was just too icy. It was a glorious morning; strong sun reflecting glistening hoar frost and very cold, and the first few miles were taken very easy on the Harborne Walkway. A few steps onto the canal at race pace though and it was apparent that doing race pace miles (c7.45-7.50) was just not a wise idea, it was way too difficult to keep traction, so I took the sensible option and improvised, focussing on staying on my feet, avoiding falling and enjoying the longest run on this training, to date. The section around town was particularly treacherous, on the icily veneered cobbles, but, having to concentrate, managed to stay on my feet on the canals and then up through Kings Norton and back to Harborne

Saw a good number of runners en route; a herd of students breezed past at the Uni and ran into Antony Stewart and Rich Bayliss, and the miles flew by. Tried a Go Gel at 10 miles too, will introduce these sparingly on the long runs to provide a glycogen boost.

So, not quite what was intended but delighted to have spent almost two and a half hours on my feet, quite literally!

Enjoyed the rest of the day too, good dog walking in Warley Woods and the gunners finally win away at a decent club; beating Man City 2-0.

It's a 'recovery' week next week, and with lots of ice forecasted that could be a good thing …

End of week 5: a good week -  47.6 miles and out on 6 occasions. Obeying the rule of slow long run's too. hope it's working out. Certainly I'm not feeling over tired. 

Saturday 17th January 

5.03m @ 8.24 p/m 
42 mins 
easy run on the Harborne walkway 

After a night out at Jongleurs, the comedy club, on Friday night, I remained restrained and off the alcohol with a busy day planned, including an early easy run on the Harborne Walkway, on a particularly cold, crisp morning. Enjoyed the run and feeling strong and enjoyed more retro music; Carter USM!

Thursday 15th January 

Gym - 30 mins X-Train, 20 mins bike - easy 
c5 miles 

We were scheduled to do hills at BVH so after doing my speed work on Monday, and 10 miler yesterday, I thought it more sensible to do an easy circuit at the Gym. Still busy on the post-Xmas rush, but enjoyed an easy 50 minute workout, a bit of extra cardio

Wednesday 14th January 

10m @ 8.42 p/m 
1hr 27 mins 
general aerobic

A real joy of running is to wrap up with climate jacket, hat and gloves and ignore the elements, and this was one of those evenings. The snow didn't settle and with an impending storm forecasted I thought it wise to get the mid week long run out of the way, and took a meandering route back past Canon Hill, through Stirchley and back through Bournville.

As this was labelled as a general aerobic run, I took it easy and became immersed in my music; I'm using this training to get re-aquainted with some old sounds. Tonight it was the soundtrack of Lock Stock and an old Nirvana album; brought back some great student memories. It was surprising how quickly the 10 miles went, on what is not the most inspiring and quite a hilly route, largely up the Pershore Road and around the A4040. I guess the stamina must be building up as the run felt good.

Had a quick look at the schedule; some scary mid-week runs in the offing later on