I ran 66.7 miles, this is more than any week previously.  Taken as an average, my pace across all the runs was 7:15 min miles.

This started on Monday 9 February, I decided to try running twice.  At 7am I did a 3 mile recovery run, dead steady:

1) 1m – 8:01(8:01/m) 117cal
2) 1m – 7:47(7:47/m) 120cal
3) 1m – 8:19(8:19/m) 119cal

And after work I decided to run to Sandall Beat and back, not good fun in the pitch dark but no falls.  9.5 miles @ 6:56 miles.

Tuesday 10 February I ran with the beginners using it as a warm up, I then ran hard around lakeside (hitting the same patch of ice on each lap).  I was pleased to do 5 miles in 30:26.

1) 1m – 5:58(5:58/m) 164/181bpm 17cal
2) 1m – 5:49(5:49/m) 162/168bpm 92cal
3) 1m – 6:07(6:07/m) 164/167bpm 103cal
4) 1m – 6:18(6:18/m) 164/168bpm 106cal
5) 1m – 6:08(6:08/m) 165/172bpm 103cal

Wednesday 11 February I headed out without a plan and I ended up running a 10 mile loop in 1:14:58, recovery running.

Thursday 12 February ran with beginners as a warm up, then smashed a Paul Brown interval session:

1) 0.34m – 2:03(6:00/m) 38cal
2) 0.34m – 1:59(5:52/m) 38cal
3) 0.34m – 1:58(5:42/m) 38cal
4) 0.34m – 1:59(5:50/m) 38cal
5) 0.34m – 1:59(5:47/m) 38cal
6) 0.34m – 1:54(5:33/m) 39cal
7) 0.34m – 2:02(5:57/m) 39cal
8) 0.34m – 1:59(5:47/m) 39cal
9) 0.34m – 2:03(6:07/m) 37cal

Friday 13 February I went for a run at 7am, 3 miles @ 7:34 pace.

Saturday 14 February – 3.2 mile parkrun warm up, followed by 18:43 parkrun and 3.4 mile warm down so a big mix of efforts.

Sunday 15 February – longest run since Chesterfield Marathon, 19.6 miles @ 7:13 pace with Stuart.  Massive loop with off road sections and some hills, good work.

The week after Ferriby I did not do much running, can not remember why.  I did a total of only 20.4 miles in the week and this included the Dewsbury 10k on the 1 February 2015.  I had a migraine on the Friday before and this knocked me out on the Saturday, felt fairly good on the Sunday.  Lots of friendly faces at the race and I went out hard.

Its an out and back course and the first half is a gentle climb and the wind was in our faces until the turn around point, this is reflected on the below mile splits.

1) 1m – 5:47(5:47/m) 115cal
2) 1m – 6:05(6:05/m) 116cal
3) 1m – 6:20(6:20/m) 116cal
4) 1m – 5:38(5:38/m) 120cal
5) 1m – 5:40(5:40/m) 118cal
6) 1m – 5:47(5:47/m) 116cal
7) 0.22m – 1:12(5:32/m) 25cal

This equaled my PB for 10k so I was pleased with that, I was not quite feeling 100% for the race but gave it 110% effort.

On 2 February I did a short recovery run of 3.2 miles in 23:17 running on farmers fields and paths.

On 3 February I ran with our lovely beginner runners and I then went out with our intermediate runners, good work everyone.


On 5 February I ran with the beginners again and after that I did an interval session and I trapped a nerve in my lower back, I had to pull out.  Some foam roller seamed to do the trick.

On Saturday 7 February I raced at the parkrun, this confirmed my trapped nerve was fixed, it also confirmed I have some work to do to catch up with the excellent runner Michael Chadwick!

1) 1m – 6:01(6:01/m) 116cal
2) 1m – 6:14(6:14/m) 117cal
3) 1m – 6:17(6:17/m) 117cal
4) 0.03m – 9(5:22/m) 2cal

As I was not racing for 2 weeks I had the opportunity to get some longer training runs in and do some decent mileage.

Sunday 8 February I did a long steady run with Stuart and Richard, 16 miles @ 7:42 min miles: