| DAY | TYPE | DISTANCE | COMMENTS |
| Monday | 0 miles | ||
| Tuesday | Track | 11.5 miles | 1000m, 400m, 1000m, 400m, 1000m 400m, 1000m (400m/200m rest) |
| Wednesday | 8 miles | ||
| Thursday | 7 miles | ||
| Friday | 5 miles | ||
| Saturday | Race | 12 miles | 10K XC (33:51) |
| Sunday | 0 miles | ||
| Week Total | 43.5 miles |
On Tuesday Geraint wanted strong turnover at race pace on the thousands with a little extra on the fours. Justin, Alex and I ran together but neither of them stayed with me on the thousands which I found odd because I only dropped down to 3:12. While we had a team of seven guys running on Saturday we only had three runners that have actually been training and racing cross country.
For the remainder of the week I had the return of pain, stiffness and pressure to my right hip/groin/ab area. I did a little research. I am beginning to think the culprit is my hip (after three years maybe I should address this). With two to three weeks of not much to do I hope to begin some strengthening. After speaking with Geraint on the way back from the race he suggested strengthening and stretching my gluts.
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