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.

Monday 24 January

Virgin Gym, 10k, 6.21 miles, 41.5 mins, 1.5%, 14.5kph to 16 kph sprint finish

Legs a little sore after run yesterday. Got on the treadmill where it was rather busy and busted out 14.5 kph. Was tough in parts, but just battled through it. It wasn't so much tough on the legs, but just the mind at times getting distracted and a little bored. But got through it. Feeling good with the training plan. Hopefully all this training kicks in, in 3 weeks time as predicted.

Sunday 23 January

CSP to Old Amersham, Cross Country, 1 hour 40, 14 miles, Between 7 mph and 7.30 mph

Start of keeping to the Runners World training montage. Went cross country down by the River Misbourne, all the way to Old Amersham. Was hard to slow myself down to this pace at the start, but later on I had a niggle in my left knee. Nothing to sore, but created a bit of irritation. Must order roller. Felt comfortable running with a strong finish.

Saturday 22 January

London Town with Pegler, 1 hr 21 mins, 10.21 miles, late morning

Came down the London for the weekend. 3 days off due to busyness at work. Need to now get on it with 12 weeks to go. Must keep to the training plan from now on. Was keeping to Peglers new training regime of 8 minute miles when running long. About minutes on feet than distance. Felt very comfortable on run, but the muscles felt the time on feet by the end. Slight tweak in right calf still. Was really nice to get the distance back in.

Hyde Park really busy with Runners. Everyone working towards the end goal

Tuesday 18 January

Virgin Gym, Bike, 40 mins, 14 k, Level 8

Due to the right calf feeling tight still, hit the bike and cycled 40 minutes, then did the roller and stretched afterwards. Sweated a lot, and felt the legs felt the burn after 10 minutes. Finished strong with an strong finish that I felt I could push through. Anxious to get back running, but know I must let the legs rest and get back to normal. Just under 13 weeks to go!

Monday 17 January

Virgin Gym, 30 mins cycle, 13k, 10 mins stretching

Calf really tight following yesterdays run. Stretched it out for 10 mins before going on the bike. Was tough at first, with the sweat building up but really powered down the feet in the last 5 mins of the session. Nearly didn't go to the gym, but KC emailed me confirming he was going. Well worth going, and was real happy I went in the end.

Sunday 16 January

Virgin Gym, 1.5% incline, 60 minutes, 14k, then bike for 15 mins

After Pegler and Emma going at 4pm, hit the gym when Man Utd v Spurs was on. Stretched before hand, then hit treadmill. Ran at 14 kph mostly, an occasional 14.5 kph. Kept to it. Legs and calf slightly achey from yesterday, but felt good coming off it. Sweated a lot. Then hit the bike for final 10 mins and then went to the sauna and steam room which was tough. Slightly dehydrated afterwards, but felt good for doing it. Running is on. 13 weeks today till the run. Ahead of last year.

Saturday 15 January

Leeds Road with Pegler, 52.13 minutes, 7.14 miles

Pegler came up to Leeds for the weekend and did interval training. Sprinting every 3 minutes then rest. Turned right in Headingley then joined the Leeds Half track. Felt strong on the hills, was hard at the start and felt slightly tired later on. 2 days rest in the legs, I wanted to run bad. Night before the legs were aching as I hadn't been running for 2 days. Cannot let the running go and get out of rhythm.

Wednesday 12 January

Virgin Gym, 20 mins/ bike/ level 8/10k, 25 minutes running/ 3% incline/12 mph/ 5k

Slightly heavy legs yesterday and a twinge on my leg hammy. Went on the bike for 20 mins at the start. Was tough work using different muscles. Sweated alot. Then went on the treadmill where my legs were jelly after bike. Put on incline and kept steady but not speed. Gased it at the end.

Tuesday 11 January

Virgin Gym, 1% incline, 45 minutes, 11.25k, 15kph to 17.5 kph

After a rest yesterday got straight back on it today. Felt much better for it. Gym very busy, but kept up the tempo from the start and delivered a strong run. Definitely seeing improvement in pace.

Sunday 9 January

Outside in Leeds, Chalpel Allerton to Alwoodley, 60 minutes, 8 miles

Went out to collect KC's car at Chapel Allerton, then carried on running towards Alwoodley. Felt good in the legs, and tackled the incline hills, though this did hurt. Increased the pace well on the stretch from Weetwood roundabout to home.

Saturday 8 January

Virgin Gym, 40 minutes, 14.5 to 16 kph. 1.5 to 2% incline. 10k

After yesterdays run where I was really struggling, got onto the treadmill after the Arsenal match. Due to getting up late, then watching the match and getting haircut it was the treadmill again with Kc.

Bashed out 40 minutes where I felt pretty strong by the end. Experiencing slight dehydration due to running.

Contacted Leeds Abbey Runners.

Monday 7 January

Virgin Gym, 30 minutes, 2% incline, 7km

As it was Friday, and had trained hard all week, decided to have a lie in today and not do gym. Had a Burger King at lunch as I was on client meetings up near Preston. Got back to office and KC mentioned Friday night gym session. Couldn't refuse. Put incline more than normal, but really struggled. Felt rather lacking in energy throughout, but increased pace to sprint at the end, pushing myself through the barrier. Hopefully just one of those days I had to push myself through. Relaxed in sauna after, then went to Nando's.

Thursday 6 January

1. Virgin Gym, 30 minutes, Incline 3 to 8, 11kph to 13kph, 6km

Legs felt tired from yesterday evening's session. Got out of bed, watching the ashes as I ran. Put the incline on more I have done for ages. Was tough work but the change in resistance will hopefully shape up the muscles and make me stronger.

Need to start keeping to the Runner World 12 week marathon training regime.

Going to bed on time is becoming ever more important. Gym a lot quieter already.

2. Virgin Gym, 22 minutes, 15kph to 19kph, Incline 1%, 5k plus

Had a couple of cream cakes during the day at work, and KC was going to the gym in the evening so decided to join him and push through it. Legs felt much better than they did in the morning, was able to run fast without losing my breath, but did sweat a lot. Had a Powerade on the side to keep me going. Was nice to go for an evening session, but it did leave me not feeling very hungry afterwards.

Wednesday 5 January

Virgin Gym, 30 minutes, 14 kph to 17 kph, 7.63 km, 1% incline

Couldn't go in the morning due to going on client site. Felt a bit tired at 5.30am. After work hit the treadmill. Gym very busy with the January rush of people working out. Felt good, legs a little achey, but much better having stretched yesterday properly. Ran solid next to guy and girl next to me. Breath absolute fine, even when at 15 and 16 kph, which I ran at least for 10 minutes.

Tuesday 4 January

Virgin Gym, 43 mins, 10k, 1.5%, 14kph to 16kph

After a restful session yesterday, and first day back at work today, I started as I mean to go on. Alarm at 5.30 am, up, banana and vitamins. Stretched before, then was on the treadmill to 10k. After 30 minutes legs felt slightly heavy but this is due to doing training runs alot to 30. Must increase this and thus threshold will increase.
Nevertheless a good start to the year. Having gym bag organised made things a lot easier.

Monday 3 January

Virgin Kirkstall, 15 minutes, 1% incline. 3.5km, 13kph to 17.5kph.

A quick bit of speedwork next to KC. Gave me the opportunity to stretch out the legs and do a bit of pace. Felt good considering doing the half the day before. Had a slight niggle in my left leg. Important to stretch correctly.

Note- went to Waitrose and started my first day of cooking. Spag bowl for tea.

Sunday 2 January

Central Lancashire Half Marathon, 1 hr 20 mins 02 secs, 11th place

Woke up at Jay's, had 1 hour prep time for shower and breakfast. Toast with jam and cereal. Jay got up at 7am to support. Drove to Preston, the race all in the countryside, beautiful looking. Started race running 5 minute 55 second miles. Kept this up for 5 miles. Two leaders went off, I was with the 2nd pack of 6 hunting them down. As mile 6 approached the legs started to feel heavy and I couldn't keep with the pack. Mile 11 is when the muscles really started to hurt and the pace dropped from 6 minute and 06 seconds miles.

A new Personal Best which was great to see, but I must increase the distance in trainings as I have the pace, but can't keep it up throughout the duration at the moment. When this is done, I will be able to go well under 1 hour 20.

Saturday 1 January

16 mins 58 secs, 2.61 miles, Golf Course, On my own

After having my last drink at 11.55pm yesterday evening (red wine) New Year hit. Started the year as I mean to go on. Tea total and hitting the roads. With Lancashire Half Marathon tomorrow, took it steady. Couldn't control myself at the start and was doing 5 and a half minute miles down towards the golf course, then slowed down as I hit the grass going back across. Slight niggles in left calf, breathing fine, just aches and pains I need to control.

Jay sorted watch. For a 1h 20 half mara time it's 6 mins and 06 secs minute miles.