Posted: 18/08/2016 at 19:27
A PB and cracking run, I don't think I have seen any tempos from you which would be vital for a 5km. You've done like 10 mins pre tempo runs but that's not going to cut that last mile...Shame you didn't get what you are really capable of but can't always work out. Matt ran so well pleasing for him and so did Dan H. You'll get another chance and run close to 16 if not beat it. Be careful of the niggle, a few easy weeks wont hurt and you've done so well to get here don't throw it away!
I really hope the injections will help, getting everything to relax and strengthen should enable it to heal and the last bit of abcess and scar tissue perhaps to calm down irritating, she can cut away anything that's protruding if it irritates me so much
A good day for me. I sold my beat up old car yesterday through dad, 200 quid for it was a steal if you could fix it yourself as was actually mechanically sound otehr than blowing exhaust. Otherwise needed to much money for me spending on it at once Gave the money to Dad, originally I was going to buy the BMW (Might have seen on FB) but different things mean we're going to keep it at the IOW and I chose to get a car through finance.. Just now with Mia about to start school and what not, I need some newish reliable motor. Keeping in mind I have one child and maybe more on the way one day, I got something bigger as to me it's an investment and I won't be looking to change it. Felt chuffed with myself for that.
Anyway - Point was he ended up giving me 80 quid out of it to get my bike fixed as that what the service was quoted at a while back. Really surprised and didn't want him too or expect it so thanks to him. Ended up ringing a local guy last night and he took it in late last night and fixed it today whilst I was at work. Needed quite alot, new gear level, new cables, new chain, hub, bearings, taping and what not so ended up 85£ so perfect!
Took it out for a spin and felt like new! Was warned some corrosion has got in the back hub and all grease lost, he did as best he could but didn't replace that one as was another 40£ and said I could get a lot of miles still, so If I want that replaced over the months he can do it so I'll keep checking it..
Today started then with the session in the gym on the bike. Nearly finished HOUSE now needed another netflix series....
10 min (3:00) 2 x 6 min (2:00) 6 x 30s (30s)
Felt ok but hard work, HR not as high as I wanted, guessing sustained bike efforts I need to get used to, did all my exercises. Legs feeling a bit worn. Gaining a bit with the strengthening though and less pain all round, still tender to massage, can do 20KG on single leg squat nicely now, doing calf raises / loading I'm getting that height and just about being able to hold onto my tip toes on my left foot. Still a long way to go
Worked till 4:30 ish picked bike up and home, then did a 10mile loop on the road bike after. Just inside 33 minutes for just about 19MPH. Not bad! HR 80% AV 152
Arsehole feels ok!