1) Don’t go out too hard, and especially don’t finish the first lap ahead of Mo Farah, you should still feel fresh after half way and not like you are about to collapse!

2) Don’t do any sessions that are going to deplete you in the week before…maybe 10 days before!

3) Practice running on hills and mud.

4) Britain has some really good XC guys.

5) Mo Farah is flying…

6) Lose 10kg

7) Stop swimming and cycling if you want top 15’s!!

Massive congrats to Nessie! My Triteam team mate had a really solid race to finish 4th in Abu Dhabi.

The race had a 3k /200k/ 20k format and to boot a fantastic prize purse.

Good start to the season Fraser….long may it continue!

1 ) Eneko Llanos 6:34:37

2 ) Dirk Bockel 6:35:30 (+0:53)

3 ) Rasmus Henning 6:36:07 (+1:30)
4 ) Fraser Cartmell 6:36:12 (+1:36)
5 ) Frederik Van Lierde 6:36:31 (+1:55)
6 ) Faris Al-Sultan 6:37:53 (+3:16)
7 ) Jordan Rapp 6:38:02 (+3:25)

It seems Dann Brook and Phil Graves had a very tough day out. They both came in together which makes me think they decided not to fight it out so early in the season! Well done boys, Dann B has had a tough start to the winter so well done him for getting round:)

I love following this guys journey….

He ran 28:02 solo at the weekend in Trafford for the 9th fastest 10k ever by a Brit!

I knew Thommo a bit from Loughborough, I only ever managed to jump into a few sessions with him but I am pretty sure that he wasn’t any where near as fit as he is now.  We did 10×600m on the track a couple of years ago.  We had 200m ‘Float’ rest in between each rep but this ‘float’ was in 45 seconds…My target pace was 65 secs 400m pace which was tough but on the last few these boys were tapping through 400m in sub 60.

What is so exciting is Chris has been so unlucky with Injuries.  To the point where I think he thought he would have to knock it on the head. The whole time we were at Loughborough he struggled and could never get consistent but since he has been training in the USA, he has been injury free and flying! I think he is one of those guys who only needs 5 weeks to run fast!

Good luck buddy.