… with two pacy numbers we’ll open the show, then slow it all down with the one about that bird

I had a nice easy week following the marathon, some great dynamic stretching sessions by PLS at the sports centre helped getting the knots out of my weary legs. All the striders involved thought it was hilarious that I couldn’t touch my toes.

Despite having a yoga teacher for a wife, I’ve never been the most flexible person the world. Even when I was a 9 or 10 and was a keen gymnast, I could never touch them! As well as the stretching I managed to get out for a few miles, mainly on grass, a healthy 32 last week that included a 5:56 average in the Park Run. I felt better than I did following the Edinburgh marathon in May but I think it’s best to try and ease myself back into training.

I plan to keep the high mileage in my routine but with more quality, speed up a few of the steady runs by 10 or 15 seconds and make sure I get more hills in. I also plan to get down the track at Wavertree each Tuesday, I’ve got a great schedule to follow and I know a few of PLS lads will be keen to join me. I’m also going to start getting a sports massage each month, felt great getting one after the marathon and at my vintage it can only help with recovery.

The cross country starts this month so I’ll be looking to get into shape for the opening fixture at Clarkes Gardens on 30th October. Clarkes Gardens is where I first ran a competitive Cross Country race in 1982. I was 11 and because I turned up late, I had to run in the U13 category. I’ve never forget how it felt like a sprint form start to finish, my lungs were burning as I crossed the line in 132nd place! All the kids in my school year were impressed I finished so high (about 300 ran) in the U13’s but alas I couldn’t finish much higher in my own age group.

Cross Country was pre-requisite for anyone who wanted to play in the football team as the manager looked after both. I loved both cross country and track and gutted I never took it more seriously than the football.

Training from 10/10/2011 to 16/10/2011

Monday – 3 miles jog, skip and walk on grass
Tuesday – 3 miles all grass am – dynamic and static stretch work out with PLS plus 2 miles run pm
Wednesday – 4 miles off road am – circuit class and 2 mile run pm
Thursday – 4 miles all road am – 3 miles road with dynamic and static stretch work out with PLS pm
Friday – 6 miles cross country, last 2.5 miles quick
Saturday – 5k Park Run with warm up/down – 5:56 pace for the 5k
Sunday – rest!