Sunday 6 February

Watford Half Marathon, 13.1 miles, 1hr 22 minutes

Knee felt slightly tight during the warm up. Went off first mile well, but legs slightly heavy. The course was very undulating, going up and down. Some very tough inclines in the 1st half. 2nd half was a lot faster with some downhills. Didn't feel totally in the zone, and did not feel like I pushed myself over board, but was happy with a 1hr 22 time. Shows that I have improved and can deliver a good race time. Really wanting to run 1hr 17 prior to the marathon.

Friday 4 February

Virgin Gym, Cycling 15 minutes and stretching techniques

Went to the gym early morning and did stretch work on legs, then did 15 minutes speedwork on bike. Later went to Carnegie Physio with Fraser and he worked on left knee. Said it was slightly out of place, and that my hip down to calf was very tight. Suggested going back in a week to two weeks

Wednesday 2 January

Virgin Gym, 10 km, 2% incline, 14 to 16kph, 40 minutes

Warmed up, knee hurt slightly. Tried to pound the treadmill gently, but knee pain could feel, but not put me off. Had a really good focus in the run, and dedicated to the cause. Felt strong on the finish, with only legs aching, not my breathing.

Tuesday 1 February

Virgin Gym, Hill Reps x12, 1 minute at 15kph, 1 min rest. 3k to warm up, Incline 7%

First speed session. Warmed up similar to last night, trying to get the glutes fired up. IT band felt more tender on the roller than the night before. When I got on the runner, could feel a bit of discomfort around the knee again. Eased into the run with a 3k at 14 kph. Then put the incline to 7% where I really went for it, running 12 one minute sprints at 15 kph. Really had to dig in deep for the last 20 secs of each rep, but felt solid just the burn was tough. Felt strong overall and was pleased with performance. Knee certainly felt better with the amount of streching

Monday 31 January

Virgin Gym, 1% incline, 10k, 40 minutes, 15 kph to 16 kph

With a sore knee that had inflamed from Saturdays run with KC, I stretched properly on the roller as well as do my sit down stretches to spark up the glutes. Having down this for 10 minutes, the knee seemed to have lost some pain. Got onto the treadmill where I could feel a bit of pain in the knee, but also felt considerable energy, running a pb 10k on the treadmill. Ran comfortably at 15 kph, finishing strong at the end. Re stretched afterwards which I feel is key.

Saturday 29 January

Outside with KC to Otley, 1hr 30 mins, 9.45 miles

Ran with KC averaging 8 minute miles. Nothing to difficult for me, but the left IT band was causing pain around the knee area. Must stretch and build muscle strength around this area. Must get back on with training next week and keep to plan, but make sure I am keeping my fitness in check. Relaxing weekend where I have recharged, but concerned with slight injury.

Wednesday 26 January

Virgin Gym, 40 mins, 1%, 14.5 kph to 18 kph

First 20 minutes found tough to get into the rhythm, but then a few music tunes came on which gave me a sprig of life. Also took call from Jay which then got me into the zone. Last 20 minutes absolutely nailed, and felt really strong. Last 5 minutes went from 15 kph to 19 kph, finishing the strongest I ever have.