My best session yet...

15M - double; recovery & speed

6M am recovery run at ~6.55min/M with pack

9M pm speed session
8x200m at 27-28s with walk recovery
6x400m at 65-66s with jog recovery
4M warm up and warm down

My best session yet... and I nearly didn't get out the door because my thigh was hurting.

I think I've worked out that this general thigh ache is down to the same gluteal muscle twingey knot thing I had after the marathon. It's a bit odd because I often feel the pain at the front of my thigh, but I think I'm onto it... a bit of foam rollering and tennis ball massage will squidge it into oblivion.

What's also strange is that it's worse on walking and running slowly, including my recovery runs. But it goes away during my hard sessions.

I was really achy when I got back from work and was unsure if I'd manage any hard sprints because of it. But as soon as I got into the first one I knew I'd be fine.

In fact, I felt really strong and fast and did all my reps (both 200 and 400) as fast as or faster than I've ever done them before. These speed sessions are good for my power, abd the 400s in particular are good for learning what my most efficient stride pattern is. Putting more power into my push off with my calves is the key. And easy to forget - my natural assumption seems to be that slamming down hard from my quads is the way to go fastest.

I might try and squeeze in a VO2 max session tomorrow evening and then have a couple of less intense days before the half marathon on Sunday.