Decided to leave the Trafford 3k Tuesday night and done a good interval session in the afternoon with Stu Doyle. 2 mile warm up with 6 x 0.65 averaging 5.47 then 1 mile warm down. Tough with the heat plus my quads and groin were still sore form the Bollington race on Sunday. I wanted to keep under 5.45’s but struggled on the 4th and 5th run, plus I had 10 seconds or so less rest to give Stu something to aim at and make me work a bit harder.

Went to the club in the evening and ended up doing another session, 4 x 5 mins with 3 mins – with the warm up/down ended up doing around 8 miles. It was a great turn out for a session, with around 20 runners in group 1. A new lad James McNally joined us, he ran the Wavertree 5k in 16:49 and was scouted by one of the lads at the Park Run. James was more of middle distance runner in his youth but wants to make the step up to long distance, great if he joins us as he looks quality, plus he actually WANTS to run cross country’s!

Couldn’t get out for my 10 this afternoon, managed 6.75 and will try to get out for a few later and maybe a circuit class. Hoping to race the Wizard 5 mile in Alderley Edge tomorrow, a muliti terrain race that’s part of or club championship.