Been over a month since I blogged so apologies to my legions of non readers desperately waiting for the latest insight into my athletic nobody diatribe. I've been hitting the sessions and building back up to 80+ in preparation for the track season and the predominately 5k road summer races.

The Tuesday sessions have changed from endurance efforts of up to 30 mins to vo2 type sessions that are currently no longer than 3 mins but run faster with a longer recovery, usually away from the track in parks off road. The Thursday sessions are pure speed efforts on the track, short sharp 400/500/600 sessions with varied recoveries. I'm very suited to these sessions because despite my vintage I'm pretty fast over the shorter stuff. I'm still hiting the double sessions as much as I can and trying to fit in a decent long run.

The option is still there for a tempo session at the weekend and I'll mix them up with Park Run's and a few local races, treating them as training and not easing off. For example I ran the excellent Merseyvend/Halewood 5k at the start of April and the Sandstone Trail 10k multi terrain a few weeks later. Obviously I'm still pushing in these races but I didn't ease off for either and it showed!

Well done to all my team mates and friends who ran VLM, it looked really tough in the heat but still some great times, Martin Swensson broke his own club record for a seond year with a 2.36 and Liam Walsh from LRC in his first marathon ran a brilliant 2.54.