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September 2003 -2004

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29th September 2003

a.m.

p.m.

M

REST

REST

T

REST

REST

W

REST

REST

T

REST

jog/hurdle drills/ circuits 2x10exercisesx30s

F

REST

S

coaching all day

S

REST

REST

0 Miles

6th October 2003

a.m.

p.m.

M

REST

REST

T

REST

REST

W

REST

3miles easy

T

coaching all day

jog/hurdle drills/ circuits 2x10exercisesx30s

F

REST

4miles easy

S

4miles easy

S

14 Miles

13th October 2003

a.m.

p.m.

M

4miles easy

jog/ circuits 2x10exercisesx30s

T

4miles easy

4miles steady @6min/pace

W

Coaching- 6miles easy

circuits 2x10exercisesx30s +1x20s

T

4miles easy

6miles easy/steady @6-6:20m/p

F

REST

7miles easy/steady @6-6-20m/p- strong run

S

6miles easy

4miles easy

S

6 x 700m dune / Mawr -tough

REST

50 Miles

20th October 2003

a.m.

p.m.

M

8miles easy/steady

weights +circuits x 2x 10 x 30s

T

4miles easy- sore legs

2x2+miles (3rec) 10:18/10/18 cold/windy- ok

W

6miles steady @6m/p

jog/hurdle drills/ circuits 2x10exercisesx30s+1x20s

T

REST

6miles Steady @5:45-6m/p- strong at end

F

REST

4miles easy- bad guts

S

2miles easy

National 6 stage relay 18:31 6km+ (team 12th) 55s slower than 02!

S

10miles easy- still feel shitty from yesterday

57 Miles

27th October 2003

a.m.

p.m.

M

4miles easy

2 x 3km (3rec) 9:14/9:03 –tough +circuitsx2sets

T

7miles steady @6m/p

jog/hurdle drills/ weights +sprints +massage

W

4miles easy

6x45secs hill bounds+ 6x100m hills +circuits2x40s

T

4miles easy

4mile tempo @5:10ish –wet and windy with mossy

F

7miles easy/steady- controlled

REST

S

6x3mins (3-4min rec) –good

4miles easy

S

9miles easy- good recovery

66 Miles

gunnison.jpg

3rd November 2003

a.m.

p.m.

M

4miles easy

3x 2km (3rec) 6:03/6:03/5:57- windy- good 3rd rep

T

4miles easy

6miles steady @6m/p + hurdles + weights

W

4miles easy- tired

6 x 1km (2.5rec) @2:52.4- shitty 2nd rep!

T

4miles easy- tired

10x 100m hills sprints +circuits3x30secs

F

REST

feel tired REST

S

2jog/ MD-Victoria park 4miler 3rd 20:08- shit 48s slower than 02!

4steady

S

9miles – calf pull- F**K!

Physio + massage (calf cramp only!)

*Really pissed as running really bad and now have injury- indoors seems a very long way off!

10th November 2003

a.m.

p.m.

M

1hour cycle

Aqua jog

T

Cycle

Aqua jog 4miles easy treadmill- ok…..+massage

W

4miles easy

Chiropractor

6miles steady 6:10p/m +circuits 3x30s

T

4miles easy- feeling ok

2 x 3km 9:07/9:01- solid but tired

F

4miles easy blood test

10 x 400m (1rec) @63.3 last 60.4- better session

S

7miles easy/steady

REST

S

2miles easy

BMC X-C 4Km 5th 12:07 –bad start-good finish

52 Miles*Got blood test as feeling tired most of time- showed nothing so must keep training harder!

17th November 2003

a.m.

p.m.

M

11miles easy

steady weights + sprints

T

4mileseasy- tired

3x 2km (3rec) 6:03/6:04/5:57- still not great +Massage

W

9miles easy

steady jog/hurdle drills/ circuits 3x20secs

T

Threshold test #see test1#

4miles easy

F

4miles easy-really relaxed

6 x 1km (2.5rec) @2:50.0- progression-finally!

S

REST

REST

Dunes mixed session short/long

4miles easy + massage 7

24th November 2003

a.m.

p.m.

M

11miles easy

steady weights 4x8sets

T

4miles easy

6x3mins (2rec) grass in group- good start then tired

W

7miles easy/steady/strong

Chiropractor

drills+ 10x100m hills+ circuits 3x30secs

T

4miles easy

2 x 3km (3rec) 9:05/8:52- tired –then good finish

F

7miles easy/steady

Chiropractor

6miles steady @5:45-6m/p +massage

S

11x400m hills(1:40rec)@74.1-hard

4miles easy

S

12+ miles easy/steady-sore hamstring

weights 4 x 8

91 Miles

1st December 2003

a.m.

p.m.

M

6miles easy/steady-relaxed

10x 400m (1rec) @62.2 last 58.9- solid/relaxed

T

Fly- Cardiff-Amsterdam-Bahrain –arrive 2am!

W

3+miles easy/steady-fast!

6+miles easy/steady

T

REST

3miles easy

F

Bahrain relays leg1 3km 8:10- ok run

6miles easy- Stuart Stokes-good run

S

10miles easy/steady-good

weights + 3miles easy

S

FLY –Bahrain-Amsterdam-Cardiff

2miles easy

54 Miles

8th December 2003

a.m.

p.m.

M

VO2 Max Test 77.7 max/hr 190 9+miles easy –turned ankle after 6miles-sore but ok!

T

6miles easy-sore ankle

chiropractor

3 x 2km (3rec) @6:05/5:56/5:52- better! + massage

W

8miles easy/steady

12x100m hills +circuits 3x30s -5mile cycle w-up/w-d

T

6miles easy

15x 400m hills (1:38rec) @76.6- tough as shit- 4mile w-p/w-d

F

7miles easy/steady

6miles easy/steady

S

6x3min (1.5rec) grass-wet/windy

4miles easy

S

18miles –longest run ever-loved it!

103 Miles - Record!

*Sleeping in altitude tent for 5days of week at 15% 6000feet- for 5 weeks bloods (after rest 16.2+47%- weight 72kg)

15th December 2003

a.m.

p.m.

M

7miles easy/steady-strong

6miles easy/steady + weights

T

6miles easy

2 x 3km (3rec) 9:04/8:40 –tired rep 1- great finish

W

9miles easy/steady

12 x 100m hills + circuits 3x20s- solid hills 2mile fast w/d

T

6miles easy-pain in knee

10x 400m (1rec) @61.7 /last 58.9- tired legs

F

7miles easy/steady-pain

6miles steady- leg better

S

Dunes session 2xdipper 8x75s-good

meal and beers with the boys

S

18miles –turned ankle after 9miles – ran through it.

95 Miles

22nd December 2003

a.m.

p.m.

M

7miles easy

steady-stiff ankle 7miles steady-bad guts + chiropractor

T

6 x 800m (2rec) @2:09.3 last 2:06.7

5miles easy-sore leg

W

7miles easy/steady-leg bad

10 x 100m 60-90m pick-ups (1.5rec) @12.9-really sore

T

7miles easy/steady-leg bad

10 x 100m 60-90m pick-ups (1.5rec) @12.9-really sore

F

6miles easy-leg better

5miles easy- ok to race tomorrow

S

Boxing Day 4miler 2nd 19:07pb-ok/

6miles easy/steady

S

18miles –relaxed-strong

94 Miles

29th December 2003

a.m.

p.m.

M

6miles easy/steady

7miles easy

T

20 x 200m (30s rec) @28.9

6miles easy +massage

W

5miles easy

Mountain ash 5km 1st 15:17 very easy- very cold!

T

5miles easy

10 x 100m pick-ups (90s/rec) @12.8-cold but good sess

F

4miles easy

4miles easy –Fly-Newcastle

S

2miles easy

Great North X-C 4km 15th 11:59 –last at start!

S

15+miles- really strong

80 Miles

runporttalb.jpg

5th January 2004

a.m.

p.m.

M

5miles easy -tired

6 x 800m (2rec) @2:07.7/last2:04.3-relaxed

T

6miles easy

11 x 90m pick-ups (90s rec) @11.7-good + massage

W

5miles easy

10x 400m 5/5 (1+3rec) @60.0/59.4 last 56.8- tired legs

T

10miles easy-tired 5-7miles

F

threshold #test2#- flying 4miles easy-tired to start-good at end

*

S

6 x 300m (3rec) @40.8-slow start

4miles easy-legs good

S

100-210m sprints (11) (90s +10s each rep)

4miles easy

*Out of altitude tent- Bloods 17.2/47%- feel great- weight 69kgs

73 Miles

12th January 2004

a.m.

p.m.

M

Fly -JFK

1mile jog + drills

T

5miles easy- relaxed

3x300m 3x200m 3x100m (2+4rec) @40.6/25.8/12.3

W

3miles easy + drills+ strides

5x20s Fly JFK- Bermuda

T

REST

3miles easy + drills

F

REST MD- 2miles easy

Bermuda mile 1st 4:18.8- 35m/p winds! Very strong 2/2-in Bermuda!

S

10km with kids 41:44 jogging

4miles easy

S

5 x 800m (90s rec) @2:08.6/last 2:06.7

5easy + free beer as mile winner!

103 Miles - Record!

19th January 2004

a.m.

p.m.

M

5 x 400m (4rec) @55.7 /last 54.3- early session

Fly JFK PM 5miles easy

T

6miles easy-good

4miles +drills

W

3x300m 3x200m 3x100m (2+4rec) @40.6/25.7/12.3/

4miles

T

REST

3miles +drills+ 5x20s strides- ready

F

3miles easy + drills

S

2miles easy

New Balance mile armory 3rd 4:02.89 54last 400m- shit tactics

S

15miles easy- with john Riley- good run

Fly- London

55 Miles

26th January 2004

a.m.

p.m.

M

travel

2miles easy

T

5miles easy

3x 1mile (2rec) 4:41/4:46/4:35 –good +massage

W

5miles easy

3x 1mile (2rec) 4:41/4:46/4:35 –good +massage

T

5miles easy

10 x 90m pick-ups (90s/rec) @11.6- good sess

F

4miles easy- tired

15 x 200m (30s/rec) @28.4 last 26.8- relaxed

S

7miles easy/steady- wet

5miles easy

S

5 x 400m (3.5rec) @55.6-controlled

5miles easy

67 Miles

aaa.jpg

2nd February 2004

a.m.

p.m.

M

7miles easy/steady

Chiropractor

5miles easy +massage

T

4miles easy

3x300m 3x200m 3x100m (2+4rec) @41.0/25.6/12.2-easy sess

W

Fly- JFK

2miles easy

T

Sleep MD 3miles easy +drills

2warm-up 5x100m

F

Sleep MD 2miles easy

Wannamaker Mile Millrose- 2nd 4:04.2- ok- FLY -LON

S

Fly –Lon-Manchester/ Drive Man-Sheffield

AAA’s world trials 1500m 2nd 3:46.7 ! 2 races in 16hs

S

9miles easy + cooked breakfast!

Massage- Made Sunday Times with crazy races!!!

52 Miles

9th February 2004

a.m.

p.m.

M

5miles easy

3x 1mile (90s/rec) 4:39/4:46/4:35 –good relaxed sess

T

4miles easy

6 x 300m (2.5rec) @40.7- relaxed

W

9 x 90m (90s/rec)pick-ups @11.7

4miles easy +massage

T

FLY- JFK

2miles jog + drills

F

Sleep MD 2miles easy

Armory Meet 800m 3rd 1:50.23- shitty start- felt strong

S

2miles easy

Amory Meet Mile 1st 3:59.65- controlled-tired but won easy/beer!

S

11miles easy

FLY-London

57 Miles

16th February 2004

a.m.

p.m.

M

Travel

2miles jog + massage

T

4miles easy

3x300m 3x200m 3x100m (2+4rec) @40.5/25.7/12.2

W

4miles easy

Chiropractor

4miles easy +drills +strides 5 x 100m

T

MD 3miles easy + drills

F

2miles easy

Birmingham international 1500m 10th 3:38.69pb -5th UK all-time/solid

S

9miles easy with tom mayo

rest- visit mum having chemo- so unfair how life can be.

S

3x 1mile (90s/rec) 4:43/4:44/4:36 –tired

5miles easy –visit mum in hospital

*back into Altitude tent 15.0/42.5%

49 Miles

 

23rd February 2004

a.m.

p.m.

M

5miles easy/steady

visit mum

9 x 90m pick-ups (90s/rec) @11.5 good pace in legs

T

4miles easy

15 x 200m (30s/rec) @28.7 pick-ups on 3/6/9/12/15 29s/27s

W

opening new block at my old school-fun!

9miles easy- really good

T

4miles easy *car searching-tired!

4 x 800m (1rec) @2:08.4/ last 2:04.6- good

F

5miles easy

Rest -sleep

S

4miles easy- watch British uni’s

4 x 400m (3rec) splits 29/27 @56.0 (29.01/27.02!) good pace

S

MD 10miles easy/steady

62 Miles

worldchamp1.jpg

1st March 2004

a.m.

p.m.

M

4miles easy

5x300m (2.5rec) pick-ups 1/3/5 kick 100/300 +2/4 -200m @40.9-tough

T

4miles easy

Chiropractor

4miles easy

*Out of Altitude tent 15.5/45% / weight 68.2kgs

W

3x300m 3x200m 3x100m (2+4rec) @40.6/25.8/12.2- ready

FLY-Budapest

T

4miles easy +drills +strides

4miles easy

F

MD 3miles easy +drills

S

2miles easy

World indoor Champs 1500m Heats 2ND 3:40.68Q – very easy

S

2miles easy

World indoor finals 1500m 4th 3:53.35 (52.0 last 400m) 0.4 0ff medal

47 Miles

* At worlds I was in shape to run pbs over distances 400m to 5km- and had all the gears I could have got out of myself. In world the heats were easy beating Paul Korier who won the final then I ran only 0.7 slower for my last 400m than my flat 400m pb!!

8th March 2004

a.m.

p.m.

M

Rest/hangover/travel!

Rest-tired!- visit mum- *mum was so happy with my runs- really helped her with her recovery from chemo- I hope…..

T

Rest/sleep

W

Rest/better!

T

Rest

F

jog for TV crew!

S

3miles easy

1.5w/up +6x100m strides- really good

S

2miles easy

Hypark International 2000m 1st 5:09.60 welsh record- solid

14 Miles

15th March 2004

a.m.

p.m.

M

4miles easy

mini circuits x2 x30s

T

4miles easy-sore as shit

4miles easy-relaxed

W

bought car (first nice one!) +interview

6miles easy/steady- sore

T

4miles easy- fell over hard!

6miles easy/steady- good

F

7miles easy- different loop- shit!

Circuits x2 x 30s

S

3miles easy-windy –Drove up to mums

6miles steady- very windy

S

3miles easy-flying!-drive home

7miles -5hard/hilly loop 27:21- very windy-tired

58 Miles

 

 

22nd March 2004

a.m.

p.m.

M

9miles easy

massage

T

4miles easy

2 x 2+miles (3rec) 10:12/10:10- locking in knee at end- shit!

W

5miles easy- knee still bad?

Circuits x 2 x 30s- knee ok?

T

Rest

6miles easy- guts bad and knee still a problem????

F

Rest

Rest- hope knee is ok

S

5miles easy –knee still there????

4mile threshold 20:33- knee ok on thresh –then locking on w/d?

S

saw physio- no problem?

10miles easy/steady knee ok in last 30mins

59 Miles

1st March 2004

a.m.

p.m.

M

4miles easy-knee still a problem??

2 x 3km(3rec) 9:26/9:24- very bad session –mentally very low

T

Rest

school visit

7miles easy/steady- knee seemed 100%?

W

3miles easy- problem back- must get sorted

Testing threshold- aborted after jog- really pissed off

T

Rest/school visit /saw doctor- might be a tear or nothing!

4miles easy- stiff

F

4miles easy/ I think Doc twisted foot and caused another prob?/

3x 1km –saw in Achilles area!

S

Rest

can’t walk on it- knee was ok yesterday- think Doc hurt something when checking knee!

S

Rest –only light circuits (same as sat)- really low- already feel Olympics are gone…

33 Miles

bermuda2004.jpg

5th April 2004

a.m.

p.m.

M

Olympic doctor- thinks its Achilles strain-ok to jog when feel ok

Aqua jog- feeling like shit

T

Aqua jogging- hard!

Circuits x 2 x 30s

W

2miles jog- pain –walk home- shouldn’t have tried it-stupid!

40mins x-skiing- ok no pain

T

40mins x-skiing- + 5min cycle test- 88%-elite!ok no pain

40mins x-skiing- (20hard) +Circuits

F

1hour ski machine/ 70.1kgs weight ok!

2miles jog on grass- sore /fly Newcastle-wedding

S

3miles easy-sore still Rest/wedding- beers- feel better already!!

S

4miles –good till 20mins

Rest/fly home/ weight 70.3- not bad after wedding!!!!

11 Miles

12th April 2004

a.m.

p.m.

M

3miles easy-sore from start

Aqua jogging +ski machine- feeling down

T

3miles easy treadmill +ski machine another Doc- doesn’t think its Achilles

circuits +ski machine

*saw today a doctor, physio, chiropractor, massage guy and another great physio/massage guy!!!!!!-Tiring!

W

2miles easy

ski machine/aqua jog 2miles easy + weights –leg ok??

T

3miles easy – treadmill - no pain??

3miles easy + 6x 3mins on ski machine/ 1.5easy jog

F

4miles easy-treadmill- sore at end /Circuits

5miles easy- treadmill-no pain

S

3miles w-up/ski machine 20thres/3easy w/d- sore

5miles easy-treadmill-tight but ok??

S

Rest-watch London marathon on bed!

9miles easy-treadmill- ok! Very happy to be ok???

40 Miles*back in altitude tent

19th April 2004

a.m.

p.m.

M

5miles easy-tired legs

2 x 3km treadmill (3rec) 9:15/8:59- legs really tired- but ok *Back in Altitude tent 15.7/43.5% - weight 70.4kgs

T

9miles easy- good for morning weights- good session + massage

W

5miles easy

4mile threshold (short 19:20)- felt good

T

4miles easy- tired

6 x 1km (2.5rec) @2:52.4- legs tired but held session

F

5miles easy

chiropractor + massage 5miles easy

S

2miles easy

National 12s relay leg 4/-5km14:44- team 5th – legs really bad- *really sad day as found that Sam Haughain died in a car crash in South Africa- great runner RIP.

S

12miles easy/steady-legs better

Circuits x 2 x 30s (took risk with this weeks mileage)

84 Miles

26th April 2004

a.m.

p.m.

M

5miles easy- legs tired

3 x 2km (3rec) 6:02/5:58/5:52- solid session-pleased-

T

6miles easy/steady

6miles steady - pain in back last mile?? + massage

W

5miles easy

5 x 600m (2rec) @1:34.0- bad sess with john mayock -1:29s!

T

10miles easy/steady-solid

weights (must remember that sess was 1st 1500m for 8weeks!)

F

Testing #test3#-solid/not great

5miles easy + massage

S

5miles easy

6 x 1km (2rec) @2:50.1- windy so good session-strong finish

S

14miles easy

90 Miles

3rd May 2004

a.m.

p.m.

M

5miles easy-tired at start

11x400m hills (j1.4rec) @74.4/last63.9- good sess +4wu/wd

T

7miles easy

10 x 100m hills (70s rec) @15.4 + circuits 2x 30s 1 x 20s

W

5miles easy- strong

10 x 400m (1rec) @61.5/last 57.9- relaxed

T

7miles easy/ steady- good pace/ weights

6miles steady- flying but bad guts!!

F

Fly –Scotland

4miles easy +drills + strides

S

2miles easy

Balmoral road mile 3rd 4:10- beat Mayock –who I was 5s behind on 600m reps last week! Shows that its still there even without a great build-up!!

S

17miles easy- meet Keith Cullen- said he couldn’t let the miler do more!!!

FLY-home

82 Miles

10th May 2004

a.m.

p.m.

M

7miles easy (6 fast in 32:11)- good

8miles easy/steady –sore leg at end inside ankle?

T

5miles easy-relaxed

2 x 3km (3rec) 8:54/8:38rec- very good flying at end

W

8miles easy- sore inside ankle

12 x 100m hills (70s rec) @15.3 + circuits – ankle still sore?

T

5miles easy-sore to start then ok

10 x 400m (1rec) @61.5 – windy- leg ok when on track

F

6mils easy/steady- tired/weights

6miles steady- good

S

15 x 400m Hills (1.4jrec) @75.7/last 64.2 (4w/up+wd) tough sess- legs sore at start then ok

* leg worrying me- very painful at end- not when running fast- Saturday night watch ‘the vines’ rock’n’roll!

S

14miles easy- hurt really bad from start-every step- thinks its bad- had to cut down run.

95 Miles

17th May 2004

a.m.

p.m.

M

5miles easy-sore- travel to funeral- sad

6miles steady- leg ok t start then sore

T

4miles easy- leg sore at end

6 x 800m (2rec) @2:10.7/last2:07.8-windy-leg ok on reps

W

6miles easy- told its tendon not bone

10 x 100m pick-ups (2rec) @12.6

T

20 x 200m (30s rec) @29.2/last26.8- ok

4miles easy – Doctor says just inflamed * Out of Altitude tent 15.3/45%- weight 69.6kgs

F

FLY –Seattle

2miles easy

S

4miles easy-leg better

Rock’n’Roll 5km- leg tester! 1st 14:49- jogging- leg 100%

S

Nordstrom 8km 3rd 24:10pb- flying till last 300m!

3miles easy- pleased leg is ok

70 Miles

24th May 2004

a.m.

p.m.

M

13miles easy on trials –good arrive in cascades locks

T

5miles easy –caught speeding !

6 x 800m (2rec) @2:08.5/last2:05.6- pleased

W

7miles easy

10 x 100m pick-ups (90s rec) @12.5- solid

T

5miles easy

easy 6 x 400m (5rec) @55.8 windy + raining

F

Rest

4miles +drills+ jog

S

MD/ 2miles easy ‘Mile Of the God’ 1st 3:51- front ran, strong and pleased for Tony’s sub4!

S

6miles easy

6 x 300m 3/3 (3/6rec) @40.9/40.8-tough – not flying

72 Miles

31st May 2004

a.m.

p.m.

M

5miles easy

10 x 400m 5/5 (1+3rec) @59.3/59.4last57.3- tough session

T

Drive Eugene

10miles on Pre’s trails – visit Pre’s Rock –left message for Sam

W

4miles easy-good

3x 300m 3x 200m 3 x 100m (2+4rec) @40.7/25.7/12.0- ok

T

4miles easy

4miles +strides

F

Rest

MD 3miles easy + drills

S

2miles easy

Portland classic 1500m 11th 3:41.34 – first lap 55- too fast and paid!

S

14miles with Tong Young- good run/sandwich and beer!

FLY –London

65 Miles

7th June 2004

a.m.

p.m.

M

Travel

2miles easy

T

5miles easy-felt good

3 X 1mile (2rec) 4:34/4:36/4:30- relaxed + Massage

W

5miles easy

10 x 100m (90s rec) pick-ups @12.3- pleased with speed

T

4miles easy-tired

15 x 200m (30s rec) @28.4 last26.1–solid in windy conditions

F

6miles easy/steady

5miles easy/steady

S

5 x 800m (90s rec) @2:08.9-tired

4miles easy

S

5 x 400m (4rec) @54.9last 53.5-strong

4miles easy

69 Miles

14th June 2004

a.m.

p.m.

M

MD 12miles easy- tired at end

T

6 x 300m (3rec) @40.2-slow N1 TV Crew filming

5miles easy + massage

W

5miles easy-legs good

Leckwith Relays 3240m multi-terrain 1st 9:40- tired

T

5miles easy - chiropractor

100-120m 11-sprints (90s +10s each rep rec) good speed

F

3miles easy school visit

Drive North Wales

S

1.5 jog - MD welsh champs heats 800m 1st 1:58.6 –tired

Final 3rd 1:52.4- felt like crap

S

1500m heats 1st 3:58.18- 55last lap- better- no final as training job done

Drive Home

82 Miles

21st June 2004

a.m.

p.m.

M

MD 12miles easy-legs good

T

4miles easy

6 x300m (2.5rec) @40.3-cold, wet and windy so ok + massage

W

4miles easy- controlled Drive –Bournemouth

4miles easy- very windy

T

3x 300m 3x 200m 3 x 100m (2+4rec) @40.6/25.6/11.9- good

MD school visit/ drive home

F

4miles easy

4miles +drills + strides Fly- Newcastle

S

sore planter factices MD 3miles easy + drills

S

2miles easy

Gateshead International 1500m 3:39.24pb- ok run

52 Miles

28th June 2004

a.m.

p.m.

M

Fly- Bristol

MD 10miles easy/steady- turned ankle again! * Back in Altitude tent 16.0/46.6%- weight 69.2kgs

T

4miles easy- ankle sore

6 x 300m (2rec) @40.1 –flying at start 39.2 first rep easy!

W

4miles easy- tired

4miles + drills - controlled

T

3x 300m 3x 200m 3 x 100m (2+4rec) @40.1/25.3/11.9- great

4miles easy

F

Travel- London Fly-Athens –Then Heraklion- long day!!

S

3miles easy + drills + strides 3miles easy + drills–feel great- nice and warm and great pool!

S

MD 2miles easy + drills GP11

Meet 1500m 13th 3:37.06pb- rolling field – ok run

52 Miles

5th July 2004

a.m.

p.m.

M

Fly after being up at 5am- no sleep as Greece one soccer cup!

Massage

T

4miles easy

3 x 1mile (90s rec) 4:22/4:35/4:25- strong and controlled

W

5miles easy School visit

5 x 300m (2rec) pick-ups @40.5- shit weather -tough

T

School visit

8 x 100m (90s rec) pick-ups @12.4- wet and windy!

F

Chiropractor/ 3miles easy Drive to Manchester

3miles easy + drills

S

MD 2miles easy + drills

National Champs heats 1500m 2nd 3:46.5/ 54last lap

S

MD 2miles easy + drills

AAA’s Final 1500m 5th 3:51.1 (1:50.9 last 800m) crap!

48 Miles

12th July 2004

a.m.

p.m.

M

MD 9miles easy- strong

T

4mile easy-solid

massage

W

3miles easy

3x300m 3x200m 3x100m (2+4rec)@39.9/25.3/12.0

T

Chiropractor/ 4miles easy

4miles + drills + strides- feel great –best ever- *out of Altitude tent 17.3/49%- best ever weight 68.9kgs

F

FLY – Madrid

3miles easy + drills- nice and warm- feel great

S

MD 2miles easy

Madrid Super league 1500m 9th 3:38.48- too slow in middle

S

Fly – London travel Home- feel tired and disappointed to miss Olympics by 0.8secs- gutted!

40 Miles

19th July 2004

a.m.

p.m.

M

4miles easy

4 x 400m (3rec) 29’s/26’s @29.3/26.6- windy- tired

T

4miles easy- relaxed

4 x 800m (1rec) @2:08.5- wet windy and tired at end!

W

MD 6miles easy Massage

T

3miles easy + drills

3x300m 3x200m 3x100m (2+4rec)@40.0/25.3/12.0- flying

F

4miles easy

Chiropractor/ 4mils + drills + strides

S

MD 3miles easy + drills

Train to Birmingham

S

2miles easy

Birmingham international 1500m 7th 3:46.22- asthma attack *Scary race as couldn’t breathe – worrying as just had nothing

51 Miles

26th July 2004

a.m.

p.m.

M

MD 6miles easy- feel really bad

T

3miles easy

3x300m 3x200m 3x100m (2+4rec)@39.9/25.3/11.9- better

W

Chiropractor MD 4miles easy

*Kicked out of Palace mile – nice of them to see if I was ok!

T

3miles easy * Ray said to turn up to hotel- all would be sorted!

3miles easy

F

MD 2miles easy Crystal Palace Mile 12th 3:57.86pb –ok after being kicked out!

S

Rest

Brothers Stag night- loads of beers + bed at 3:30am!!!

S

MD 3miles + 6x200m/jog 200rec @27.3

3miles back home- feel hung-over!

40 Miles

*didn’t know till Sunday that I was racing in Belgium Tuesday!!

sub4color.jpg

2nd August 2004

a.m.

p.m.

M

3miles easy

3miles + drills + strides

T

Bus – London /Fly- Brussels/train to Liege

5PM mile jog / 9PM 1500m 7th 3:39.44- felt great!

W

Fly- London/ Bus/ Fly Boston/ $10 Bus to New York!

Sleep – so deep!

T

4miles easy

3miles + drills + strides

F

train –Philadelphia MD 1mile jog/

Nike Zoom Mile 1st 4:05.7- windy –very strong + beer +pizza!

S

Fly – Boston /bus-Cape cod

MD 1mile jog/ PM Falmouth Mile 1st 4:00.59- won by 0.03! sweet!

S

Falmouth road race 7.1 miles Threshold 38th 36:05 (5:04p/m) felt really strong!

43MilesMiles

9th August 2004

a.m.

p.m.

M

Rest Fly - London

T

Drive Home- tired!

3miles easy- not bad!

W

4miles easy-tired

3 x 1mile (90s rec) 4:38/4:37/4:33- solid session

T

4miles easy- tired

3miles / 8 x 100m (90s) pick-ups @12.5/ 3w/d- tired

F

4miles easy- better

15 x 200m (30s rec) @28.7- controlled

S

4miles easy

4miles easy + drills

S

3miles easy

600m time trial 1:21.5 + 6 x200m (2rec) @27.1- feel tired

55 MilesMiles

16th August 2004

a.m.

p.m.

M

Rest 3miles

6 x 200m (jog200rec)@27.4/ 3miles back- tired

T

3miles easy

3miles easy + drills + strides

W

Travel- Watford MD 1mile jog

Watfortd BMC 800m 6th 1:51.24-sucked from start to end!

T

MD 6miles easy-ok

F

3miles easy-better

3miles easy + drills + strides

S

2miles easy

Severn open 800m 1st 1:52.5 / 400m 2nd 51.9- tired overall

S

MD 10miles easy/steady

48 Miles

s23rd August 2004

a.m.

p.m.

M

3 x 800m (1rec) @2:10.7- dead feel crap

Rest

T

5miles easy- tired at end

Rest

W

3miles easy- feel better

5 x 300m (2rec) @40.4- relaxed- much better session

T

3miles easy + drills

4miles easy + drills - massage

F

3miles easy

3x300m 3x200m 3x100m (2+4rec)@40.2/25.5/12.0- good

S

4miles easy

4miles + drills + strides- sore leg

S

Rest – drive to mums

3miles easy + drills

45 Miles

30th August 2004

a.m.

p.m.

M

2miles easy

Colchester Mile 3rd 4:05.4- felt bad- legs went at end?

T

Rest

Rest

W

Rest

16 x 200m 8/8 (1/3ec) @27.3/27.3 – holding back

T

Travel- Bus 8 hours to Belgium

3miles easy

F

3miles easy

3miles easy + drills+ strides

S

2miles easy

Antwerp meet 2000m 2nd 5:12.90-on own after Kenyan went!

S

travel Back home very tired

31 Miles

jamesfinish.jpg

6th September 2004

a.m.

p.m.

M

3miles easy

2 x600m 2 x 400m 2 200m (90s/3rec)@1:29.4/56.5/26.6-great

T

MD 6miles easy

W

3miles easy

3x300m 3x200m 3x100m(2+4rec)@40,2/26.0/12.3–in flats-tired

T

3miles easy stepped on pin –went through foot!

3miles easy + drills – foot sore

F

Foot very sore- can’t put weight on it

S

MD 1.5mile jog –foot sore

Bristol road Mile 1st 4:19.99- big kick – foot killing!

S

Foot very bad- so sore- but at least I won my home mile- thought I might have to miss it!

36 Miles

13th September 2004

a.m.

p.m.

M

Rest

3mile jog/ 3 x 200m 3 x 100m (3/5/2rec)@26.5/12.2/3easy- ok

T

MD 4miles + drills + strides- strong

W

3miles easy- good

Celtic manor meet 800m 1st 1:54.4/ 3km 1st 8:53.0- tired workout

T

MD 6miles easy/steady- really good

F

4miles easy- a dog followed me home!

15 x 200m (30s rec) @29.0 in flats- really good

S

10miles easy- solid pace

older brother’s wedding- great best mans speech and load of drink!

S

Clevedon relays 5km 15:27(long) – good way to run off hang-over!

Felt tired in afternoon!

58 Miles

20th September 2004

a.m.

p.m.

M

4miles easy

5 x 300m (2rec) @41.2 in flats- feeling very tired from long season

T

Rest

massage Rest

W

3miles easy

3x300m 3x200m 3x100m(2+4rec)@40.8/26..5/12.6–in flats-feel done

T

4miles easy- last time on home loop rest

F

3miles easy + drills + strides

Fly - Newcastle

S

1.5miles easy

Great North Mile 12th 4:11.5- was done along time before this!

S

Rest Fly Home End of season!!!!

33 Miles