6easy

3easy + 7 tempo

8easy

3easy + 5 fartlek

Rest

3easy + 9 (race)

13easy

Sessions

Tuesday I went out and did a progressive run over the dunes and back along the road, I went out sensible and picked it up over the grass and then tried to push it more as I headed back downthe road on mile markers. I wasnt flying by any means but legs felt better than last week and clocked 5.20 last mile.

Thursday I did a cheeky fartlek run around 5miles throwing in some random 30second efforts. Not flat out effort but striding out and took the Lee on the bike so had little race's....she won them all!

Saturday, race day of course. You can read full race report but it was a tough run and gave everything. Better again than last week and improvements are quite big at this stage from 9.50 3k few weeks ago to 15.24 short stage (they say is close to 5k time). onwards and upwards!

I am just happy the foot hasnt reacted badly to more runs and effort. It is still there a bit but nothing like it was, just have to be careful not to do to much to soon.