Hill reps

11M - double; speed session & recovery run
6M am speed session incl 18x400m (ish) @63-65s off 45s
5M pm recovery run at ~6.30min/M (with pack)

Couldn't get to the track today, so headed to the park for some hill sprints instead. My legs are back properly now. It was good to be back in my racers.

Looking back at my entry's after last year's marathon, I was about 10 days slower. And even then I was pretty ropey.

I ran the hill reps in a new variation today. Each one was 400m with the first 200m downhill before turning round and running the second 200m back up. I rested for 45s between reps and ran them in two blocks (10 reps followed by 8) with 3 mins rest between the blocks. My times held pretty steady through the 18.

By the end of the day my legs were generally a bit achy. Especially my glutes. I think it was my core strength exercises more than the sprints. But it didn't affect my evening run home.