November 23, 2017

Today’s training session was a long easy run of 15miles. I have a hard 5k sessions tomorrow morning so I just took it easy today. Ran between 7.30-8min pace.

We have just had yet another customer pop in our store with Plantar Fasciitis (heel pain).

It’s mad this Injury.....

November 22, 2017

Just a quick update about the race I had on Sunday in Brighton. I came 3rd in the 10k in a time of 30.57. Felt great during the race but I’m still missing the fitness that is needed to perform really well at 10k.

Moving on to training.. 

Tuesday morning I did a 4 mile pr...

November 14, 2017

Started off today with some foam rolling, dynamic stretches and some core work consisting of press ups, sit ups, flute bridges and leg raises. This was all in preparation for my interval sessions this morning.

I did 20mins w.up a few 30secs strides then a session of 4x...

November 13, 2017

So after a good 90min run yesterday around South Ockendon this morning I decided to take it a bit easier on my 50min run.

Over the years I have found it hard to balance recovery running and steady running so now I am running more by how my body feels. I’ll still have my...

November 11, 2017

Not too much to report today apart from a nice 9 mile run I did this morning, ran at a easy/moderate effort. Tried to focus on moving well and having good form. Ran for around 60mins. 

Only one run for me today, looking forward to to a 75-90min long run tomorrow. Runnin...

November 9, 2017

Easy this afternoon in my new Mizuno Wave Shadow. Ran 5 miles in 32.35 (6.30 pace) wore a normal stopwatch and just ran by feel. Felt great which is good! 

See below a nice little write up in the Southend Echo yesterday! 

November 9, 2017

So me and my Dad have gone a bit mad with smoothies lately...we are buying 5-6 fruits each day from Sainsbury’s and throwing them all in a blender and mixing them up. The drinks taste good once they are made and they will hopefully stop me from snacking on biscuits dur...

November 8, 2017

Attached below is a floor plan of the seven domains of training that I use and have been using over my running career the past 10 years. 

Notice the attention to detail and how no stone is left unturned to try and get myself to peak condition. 

November 7, 2017

Day off, not much to report today apart from last night I started to get a bit of a sore throat and now I’ve woke up feeling pretty rough. Looks like I’ll need a few days off. Getting ill during hard training and racing is always going to happen and over my running car...

November 6, 2017

15 miles easy this morning, average pace 7.58 per mile. Felt good, great start to the week! 

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