AM- 40 mins

AM- Core session

As expected my legs were pretty battered this morning- I slept in longer than usual (8.15!!) so knew I was tired. The purpose of the run was to do the kenyan shuffle...by this I mean really use the run to recover. I will do this sometimes as I feel you need to. Going back to the point of making every run have a purpose- It was important to really flush the rubbish out of my legs on this one. I probably ran a little over 5 miles on the run...so you can see it was slow.

PM- 65 mins

I met up with Martin Williams and amber (his dog) and ran another easy run... again we stayed off road, and both shuffled our way round to 10 miles... he's just getting over an illness, so we both agreed just to cruise the run and catch up on gossip etc from the week. It really helps having someone to run the miles with-- especially on a "slow day" as it stops you from cranking the pace up, and takes your mind off the fact that your legs are screwed!!!----was hoping to do a bit further on the run (12), but backed off as both IT bands were very tight--have been guilty in the past of being a plonker and running on with niggles-- only to break down later with a more serious injury, so im slowly learning!!.....(Have massaged and rollered them since and all is fine)