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 [...]

Just ticked off another good week.  Lots of hard training, something hard every day in fact which tends to chafe!
I managed to find a few pictures from the Cross Country.  I Felt fine coming off it although they do leave you in a bit of a hole for a while. Check out the mud!  You [...]

I raced the National Cross Country Champs at the weekend. (struggling a bit for photos but I found a few on FB)

I rocking in 23rd.  I was pretty happy with this. it’s a pretty solid result for me in the middle of my winter training and I finished with some big names in the sport. [...]

Girona is nice, really nice. Accommodation and food is really good which sort of partly makes the trip in my eyes. As long as it’s a nice interesting area and the suns out, I’m happy and we have that as well.
We are under an hours ride from the Pyrenees here so a lot of [...]