Thanks so much Liz and I wish you a speedy recovery. And the traffic light system – one thing I do like about it is particularly if I don’t have a good run, then I can write it down, say it was awful, colour code it and it’s done, no need to think about it anymore. The other thing I realise is that I never have a week of bad runs, one or two and then it’s good again. And a rest week every 4th week sounds like a great idea – something I might look at doing. Happy running!

Thanks so much Jay and definitely agree with it being personal. And a great point on trying to mimic the trail conditions. This was a bit of a fail on my part but I still got round (even if I could only use one arm for half of it!). I know one thing I really have to work on is long and steep descents as they really trash my quads…next time. And I like your plan, even more detailed than mine! Happy trails!