Well been a bit quiet over the last days mainly due to work and some home diy stuff so a bit behind on my posts.
Been a bit lonely for running this week as well with Adam in the US for a couple of weeks so headed out on Wednesday for the corp cup having had some more physio on Tuesday. Legs felt really strong and foot felt good for the first few kms but after the steps and hills kicked in on the way back the foot went again. Finished up with a 24.30 and looking at the run stats http://connect.garmin.com/activity/111388213 the pace was pretty consistent - just need to improve on those steps and I could be close to breaking the 24 minute mark. Very happy with the knee and keeping up the itb stretches.
More physio yesterday and with some ultrasound, needling and massage and have it well strapped for the weekend. Was delighted when he said I could try my 20kms today as long as it was on the flat, so headed out for 5 odd laps of Centennial at 7am this morning. Managed to get 21.1kms in at an average of 4.44 which is quicker that the pace for the marathon but wanted to get a decent run in given the ack of kms over the last 3 weeks. Run stats are at http://connect.garmin.com/activity/111388208 and pleaseed that knee is pain free and just some minor pain in the foot. So more stretching and no hills for next week and we'll see how we go.
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