56 days til London - last week's training

Mon, Feb 20 Early Morning	Easy	12	Reasonably solid run. didn't push it too hard. calves still tight. new shoes soon.
Mon, Feb 20 Evening	Hard	10	tempo run with josh and NEW SHOES! woo hoo! easy 15 minutes out and along c&o and then 15min tempo, 2 min rest, 15 min tempo... then back to iwo jima. hard work during tempo but finished the training session feeling strong and quite fresh and glad to have done it. icing left foot now but hope injuries are done at least until london is over.
Tue, Feb 21 Early Morning	Easy	6	really slow. just recovery run after last nights tempo... new injury. ah balls to it. right foot, the tendon where the top of the foot joins the bottom of the shin - just feels very tender and will probably respond to ice. i'm going to have to cut down my mileage cause these niggles are really getting in my way.
Wed, Feb 22 Early Morning		12	just a decent easy run. left foot still hurts, but right foot not so much. took last night off and just iced my feet a lot. left foot is definitely causing compensation issues - my form isn't as smooth and the foot is slapping against the ground - more sound than usual
Wed, Feb 22 Evening	Hard	12	tough workout. 20X400 w100rest. didn't think i'd get through the whole set of 20, but glad that i did. averaged 1:17 per quarter. would have liked to have averaged under 75 but I guess I'll have that as a target next time. 100 rest is quite short. ran with greg and scott and richard.
Thu, Feb 23 Evening	Hard	21	started off slow and then really pushed it during the back 10 miles. another solid workout, and on the back of the good track workout last night, i'm a little proud of myself. woo dee hoo and all that.
Fri, Feb 24 Early Morning	Easy	12	really slow plodding along just holding back and trying to make it as easy as possible but get in the miles. felt fine, but tired near the end. not surprising after last nights workout.
Fri, Feb 24 Evening	Easy	6	lar dee dar. boring easy run. just plodded through it without thinking and like that it was done. gentle easy pace.
Sat, Feb 25 Early Morning	Easy	10	strange slr. took it really easy for the first 8, and then squeezed the pace home for the last two miles. not too fast, just enough to clear the pipes. race tomorrow, legs heavy but nothing major bothering me.
Sun, Feb 26 Early Morning	Hard	14	2 miles warm up - columbia club championship 10 miler 58:03 19th - 2 miles cool down. did not feel it at all. crappy race. not happy. not proud.
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