The week started off with a light weight session on Monday. We had a tough session on Tuesday, time trial over 350m. So Monday was kept light and easy in preparation for Tuesday's session.

The time trial went OK for me. I always have this session out here in LA and I usually mess it up by going off way to fast. So this time I was adamant to stay relaxed as possible and run it controlled. Conditions were good, sun was out but it was a bit windy down the back straight. Overall I was happy with my run, solid enough stuff.

On Tuesday evening it was Justine Kinney's birthday so we all went to a restaurant called the cheesecake factory. I let my hair down and ate like a fat American. The portions are massive, you get your lunch for the following day, its unreal, and you can see why some Americans are obese. There are eateries on every street corner, cheap bad food, but of course it tastes good, that's the problem!!

Had a rest day on Wednesday, spent the day playing FIFA on the Xbox and chilling beside the pool.

I was back on the track on Thursday for 3 by 200m with 90 seconds between each run. An intense session, and it was hot!! It was myself and Graham banging the session out. Went well, was happy with it. It sounds like such a short easy session, 3 runs, but with such short recoveries and a fast pace, its hurts by the end. On the other hand, it's over quickly.

In the afternoon, I went to a physio we have befriended here. He's good, but he talk's non-stop about absolutely nothing, and it always seems to be about him!! But he does the job, and its not all bad, better to chat than lie there in silence.

I decided to run a 200m race on Saturday. I have been doing a lot of speed work out here to help improve my speed. So while out here in LA I am going to run a number of 200m races over the next week.

When I run a 200m I tend to tense up. I want to run fast so I automatically think move fast, which doesn't always work. The idea is to stay as relaxed as possible and flow. That was my plan for Saturdays race, just power out of the blocks and get into my running, but keep shoulders down and stay as tall as possible off the bend.

I don't usually get the opportunity to run many 200m, so its great to get a run runs over the distance and try to improve my times.