Yesterday I visited sports physio Sarah Hall for a final check up before my first race back!
The calf now seems fully healed up and the training has been going really well.
We decided to treat the Harrock Hill Race as a progression run, starting off below full effort and building up speed as the race goes on.
This should be fun, letting runners pull away from me on the first climb before overtaking as many runners as possible to the finish.
Highest top speed for 10 years!
After a easy run round the Velvet Trail I did a set of 6 x 20 second strides on grass, hitting my highest top speed for many years 15.5 MPH!
Which goes to show the Marius Bakken 5K training is going pretty dam good!
On Sunday Tess was the one to get injured limping on her rear right leg towards the end of the run with Rob, thankfully she seems to recover faster than me and was back to 4 wheel drive by today after a days rest!
Easy Velvet Trail with Tess plus 6 x 20 sec strides Max speed 15.5 MPH
= 48 mins
Club run from Dunes, sandhills trail easy =1 hour 19 mins
Sandhill 6 with Rob and Tess 41 mins, plus run down and back = 1 hour 20 mins
Long run with Tess 2 x sandhill 6 loop, 44 mins and 40 mins, plus run down and back = 1 hour 45 mins
Weights core training
Hill sprints x 6
= 50 mins
25 min tempo run on sandhill 4 route plus 10 x 1 min, getting faster on each effort, final effort 5.04 pace. = 1 hour 20 mins
Sandhill run easy = 52 mins
30 x 20 sec, 20 sec rest on grass, plus club run over sandhills = 1 hour 40 mins