They like to run here, it seems

11M double; recovery run x2 & core strength exercises
6M am including 20x120m off I don't know what recovery
Core strength exercises (five cycles)
5M pm recovery run at ~7.20min/M

Another day in running paradise. And the temperatures here are low enough that there's no massive hurry out of bed in the morning - we're out of the door at 7. Better than Addis's 6ish.

I had today down as a recovery day. But they like to run here and to run hard, it seems...

So, perhaps inspired by my lack of kick in the final few hundred metres of yesterday's 18 miler, coach Sentayehu arranged a special strides/speed session for me at the track this morning.

As is the pattern here, it was me and the trusty, smiley, not to mention speedy, Ibrahim against the elements. Mike and David sensibly stuck to something more measured.

Ibrahim and I warmed up for 15 and then ran 20 'diagonals' of the track infield. I tried to run them as strides, but Ibrahim was too fast for anything but all out effort to suffice. The recovery was probably about 40s. I was gulping for air after the first few.

We finished off with the usual arm and leg-waving warm down (above).

I fitted in some core strength work late morning. And we squeezed in a properly relaxing recovery session this evening.