Steady

12M double; recovery run & steady run
5M am recovery run
7M pm steady run

Busy again at work. But the leg is good and I'll manage a session first thing tomorrow hopefully. My stady run this evening would have felt tempo a couple of weeks ago.

Recovery

10M double; recovery run x2
7M am recovery run
3M pm recovery run

Two recovery runs today. Both were at a much faster pace than I was managing a couple of weeks ago.

Summary of week ending 29/07/2012

Mon 23/7 - 7M recovery run
Tue 24/7 - 12M double; 7M and 5M recovery runs
Wed 25/7 - 6M tempo run
Thu 26/7 - 8M recovery run
Fri 27/7 - 19M long run
Sat 28/7 - 9M recovery run
Sun 29/7 - 8M incl 6.5M tempo
TOTAL - 69M

More tempo

8M am incl 6.5M tempo

My legs have recovered well after Friday's long run and I felt fairly sprightly after my warm up today. I could still feel that my left calf doesn't have the full power it should have, but it doesn't hurt and it's getting there. This last 2 weeks have got me back to some kind of fitness. And I feel like a proper runner again.

Recovery

9M am recovery run

I was out and about today, but managed to fit in nine recovery miles between various appointments. My legs are a bit achey after yestertday. But not my calf.

19 miles past the Olympics

19M long run at ~6.45min/M

A cracker! 19 miles from Romford to home via the Olympic site in Stratford.

I felt great. Partly because I was excited to be running towards and then past the buzz of the Olympic Park on opening night. And partly because it's great to be able to run hard again.

I'm so excited by the Olympics. GO Mo! And kind of GO Kenenisa. And, oh, GO all sorts of other people too. Like Cav. And, well, Wiggo. And. You get the message.

Recovery

8M am recovery run

Early start again. Eight around the Heath. Plus plenty of cycling to and from work (and a long day).

A bit of tempo

6M am tempo run

Nothing too drastic this morning. I got up early to squeeze in a pre-work tempo run - if you can call it that... I'm still not feeling like I'm very speedy. If I keep plugging away, I'll get there..

DOUBLE!

12M double; recovery run x2
5M am recovery run
7M pm recovery run

My first double day in I don't know how long. I kept it gentle in the evening - late day at work and planning sessions tomorrow morning and Friday this week.

My Friday run is going to be an Olympic opening ceremony bonanza... I'm in clinic out East in Romford again, so I'm going to run back via Stratford and take in some of the vibe. Can't wait. And dead chuffed my calf is up to the job.

It's really liberating knowing I can run properly again. For a while back there I felt like the 9-5er I had been for the decade before I started running again.

Recovery

7M pm recovery run

All good. I just ran home via Westminster. Plenty of spring in my legs after yesterday's sluggishness.

Summary of week ending 22/07/2012

 Mon 16/7 - 7M recovery run
Tue 17/7 - 7M incl 5M tempo
Wed 18/7 - Rest
Thu 19/7 - 9M tempo run
Fri 20/7 - 9M steady run
Sat 21/7 - 6M recovery run
Sun 22/7 - 15M medium long run
TOTAL - 53M

Fifteen around some Olympic sites

15M am medium long run (easy)

I've not run 15 miles since the middle of May. It's such a relief. It feels great. Though my legs are still not used to the miles again. It's amazing how they forget.

I kept it nice and slow, heading through the Heath and Primrose Hill to loop around Hyde Park, through Green Park and St James's Park then back up Whitehall and straight home the ugly way.

There were plenty of Olympic sites to take in. Triathlon in Hyde Park, the start and finish of the marathon and the volley ball. No G4S. Just lots of soldiers. And me.

Recovery

6M midday recovery run

An easy one around the roads in Hampstead and Highgate. Ensuring I was back in time to watch Bradley smash out his time trial.

Nine home from the Olympic Park

9M pm steady run with pack

I was out in Romford today, so I took the train to Stratford to get a bit of a squiz at the Olympic site and then ran home along the canal. Great route. Heavy pack. And a tired body after yesterday's effort. It's not used to hard work again yet. The calf is fine with it though.

Nine - tempo!

9M pm tempo run

This was great. I'm still on the post-pain high. I didn't need any time to warm my calf up today. So I hit a good pace right from the door. I ran the first three miles with my pack to home. Then I dumped my stuff and ran the road loop around the Heath in the direction that takes you up Swains Lane. I've never run it in that direction before. Really enjoyed it.

Rest

Nothing today. But not cos anything hurts. Just being gentle on the calf.

Some tempo

7M am incl 5M tempo

This was enforced tempo - I left very late for my morning appointment. It was good. Though I can still tell I'm not pushing off full power on the left.

Seven easy

7M am recovery run

Just a gentle one to work. Still have to take it easy on the warm up, but no problems after yesterday's harder run.

Ten!

10M am incl 2M hard

After a crap week with a virus, this was cracking! My leg was totally fine. I ran most of it with Yasmin but put in a couple of miles hard near the end. I'll get back to some proper training this week... it has been 2 months.

Viral

I've been viral all week. Not up to anything physical. But I should be back to it tomorrow.

Seven steady

7M pm steady run

No problems after yesterday's longer/faster run. So I ran 7 steady miles home. Russell Square, Baker Street, Regent's Park, Primrose Hill, Parliament Hill. That sort of thing.

Summary of week ending 08/07/2012

Mon 02/07 - 7M pm recovery run
Tue 03/07 - 7M pm steady run
Wed 04/07 - Rest
Thu 05/07 - 7M pm recovery run
Fri 06/07 - 7M pm recovery run
Sat 07/07 - Rest
Sun 08/07 - 9M including 1.5M tempo
TOTAL - 37M

Nine - with a touch of tempo!

9M am incl 1.5M tempo

Yeah, tempo baby, TEMPO!

OK, so it was only the last mile and a half, but it felt really good to be running hard.

I'm getting there.

Rest

Five days running, two days rest this week. I'm not sure I've ever been this sensible about my training.

Seven

7M pm recovery run

More gentle miles. A bit tight. But better than last week.

Seven again

7M pm recovery run

Another one along the 7 mile route home. Better again, though I wondered if it was going to be problematic at the beginning.

Seven again

7M pm STEADY run

My best run yet by a good way. No stiffness after it. A bit tight during it, but no pain. And I felt nice and even in my pushing off. So much so, that I upped the pace through most of it and would go as far as to call it a STEADY run. Who knows, I might manage a session next week...

Seven

7M pm recovery run

The furthest I've run in a while! Couldn't feel anything until about half way through, but was a bit stiff afterwards.

Six

6M pm recovery run

Same again. Around the edge of the Heath. No dramas. But still can feel the tightness. It's just in the outer part of my calf.