14 months have passed since becoming a dad for the second time and the beginnings of what could resemble a running routine, (I can't call it 'training' yet), have emerged:

Monday 21st July:
AM - Drills and plyos (power skips; bounding; single leg hops; broad jumps etc)
PM - 4m easy running

Tues:
PM - 1m jog/4 x 1M fast/1M jog

Weds:
PM - 10m easy running @ Newcastle under Lyme. Just back in time for team with the in-laws!

Thurs:
REST - Delays travelling back from Staffordshire enforced a rest day

Fri:
AM - Drills and plyos (ankle hops; depth drops / jumps; box jumps; hurdle hops)
PM - 4m easy

Sat:

7.5M Fartlek (long steady, marathon pace efforts)

Sun:

90 mins easy (13m I think) @ Hatfield Forest

Mon 28th July:
AM - Drills and plyos (power skips; bounding; single leg hops; broad jumps etc)
PM - 4m easy running

Tues:
PM - 1m jog/4 x 1M fast/1M jog

Weds:
AM - Strength & Conditioning: (Dead Lifts; SL Squats; Upper body and trunk - moderate intensity / 75% 5 rep max). PM - Can barely move after AM's moderate lifting. REST.


Thurs:
See above - More Rest!

Fri:
AM - Drills and plyos (ankle hops; depth drops / jumps; box jumps; hurdle hops)
PM - 4m easy

Sat :
Southern Athletics Men's League Div 2 North @ Peterborough.

The final fixture of the season and my first appearance for a year or more! Representing Herts Phoeinx 2nd claim:

5,000 metres - 16'41'' (3rd). One gear - 80 seconds per lap and nothing extra for the final remaining laps. 35 seconds slower than PB in 2010. 
1500 metres - 4'28'' (4th but 1st 2nd string runner - so 4 points)! 1 second slower than PB - put this down to S&C work!
2000 metres steeplechase (a 'warm down' immediately after the 1500. 3 points). 

Roll on the Met' League...!