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: