8M - speed
8x200m at 29-31s with walk-back recovery
6x400m at 68-71s with jog recovery
3.5M warm up and warm down
It's 2 weeks since the marathon, and today felt like my first real session back.
My calves are better (my soleuses have been aching a fair bit) and my achy right buttock even seems to be less painful (going back to Gavin the osteopath again on Wednesday to get myself straightened out).
Today was a speed session along the riverfront in Battersea Park. It felt good. I felt weak rather than in pain at the end of each one. Different from sometimes.
I need to remember to push off straight with my right foot (still a bit painful after my sprained ankle on that side in January) and to have confidence it'll be alright. I think that might be the source of my buttock ache! I also need to remember the feeling of speed I get when I push off long.
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Hi Richard.
ReplyDeleteAs per my email today i will have a new program for you after my week in New York == Fixing up some art show there see if I can make some money.
If you are pushing yourself to hard just back off for a couple of days, do some long slow runs.
When I am back with your new program you will be hurting for a 6 weeks until you you settle down.
I will pass on your blog to some of my mates.
Ron.