25th November

A week of very little exercise. Considering I ran the Half last Saturday my legs felt stiff especially my calfs until Wednesday. I went to the gym in the evening and within 1.5 miles of a tempo effort my calfs really tightened up, showing they had not recovered..... I did tabata on Thursday and Friday to get some exercise in, and then ran our club handicap 10 miler today. Within a mile I could feel the calfs, and by 4 miles they were hurting. By the end they were really tights, as were my hamstrings too. I ran somewhere around 1h14m. Considering my leg condition and my over weight body, the time is not to bad. Fit, traind and litre I believe a 1h5 is in the legs! I good stretch this evening and some icing to start the recovery. I am going to take the next 5 days off running and then try a gentle 4 miler on the weekend. The next month then is going to be getting steady miles in the legs, weights, intervals and some focused weight loss. I need to build some endurance as I have been racing, recovering with little proper training. Next race is is a club cross country in 2 weeks and the last I will do this year.