all training from Injury through to London Marathon and injury recovery post London to to basic training up to this last sunday.

Run Date	Effort Level	Miles	Comments
Thu, Mar 23 pm	Easy	4	lower right shin. AGONY.
Fri, Mar 24 pm	Easy	5	right shin. AGONY. had to walk last mile.
		9
Wed, Mar 29 am	Easy	1
Wed, Mar 29 pm	Easy	1	one mile very easy on the treadmill.
Thu, Mar 30 am	Easy	3
Thu, Mar 30 pm	Easy	1
Fri, Mar 31 am	Easy	7	right shin tight. stopped to stretch it a bunch. bumped into Scott on the trail - great to chat to a runner and feel like I've never been gone. Lungs felt huge. SHin only thing stopping from going really fast.
Sat, Apr 1 pm	Easy	2	right shin.
Sun, Apr 2 am	Easy	3	right shin.
		18
Tue, Apr 4 am	Easy	1
Tue, Apr 4 pm	Easy	1
Sun, Apr 9 am	Easy	4	treadmill. right shin recovery.
		6
Mon, Apr 10 am	Easy	6	right shin recovery
Wed, Apr 12 am	Easy	6	right shin recovery. tightness but no pain. track... ran two sets of 5min tempo at solid pace (not fast but controlled pace)
Thu, Apr 13 am	Easy	8	trail... getting better. woo hoo. right shin tight but no pain.
Fri, Apr 14 am	Easy	6	getting used to running again. stride still feels funny but not as bad as the day before.
Sat, Apr 15 pm	Easy	4	right shin a little off after the morning's run. iced it afterwards and it was fine.
Sat, Apr 15 am	Hard	13	long warm up, then 12 slr with joe and joe and kevin
Sun, Apr 16 pm	Easy	4
Sun, Apr 16 am	Easy	14	long slow distance just tog et time on my feet. felt fine. C&O out and back and then added on rooservelt island and up past arlington cem.
		61
Mon, Apr 17 am	Easy	6
Tue, Apr 18 pm	Easy	7	meant to meet Andrew at fleet feet but he didn't show.
Tue, Apr 18 am	Steady State	8	fast-ish 8 miles. just checking the legs still work good and proper. felt refreshing.
Wed, Apr 19 am	Easy	6	very easy. very sluggish. didn't time it. thighs sore.
Thu, Apr 20 pm	Easy	3	pre-London
Fri, Apr 21 am	Easy	3	pre-London
Sat, Apr 22 am	Easy	4	pre-London
Sun, Apr 23 am	Easy	2	early morning warmup pre-london
Sun, Apr 23 pm	Hard	26.2	London Marathon - 181st - 2:38:43 - not shabby considering injury for the last 5 weeks. reopened tear in the last 5-6 miles. pr.
		65.2
		0	no running at all this week
		0
Wed, May 3 am	Easy	4	back in the build up for normal training. felt fine. no reaction in right shin.
Wed, May 3 pm	Easy	4
Wed, May 3 pm	Steady State	7	right shin went while doing workout on bike path. too much too soon. (3min on 2min off). silly hugh
		15
Wed, May 10 am	Easy	3.5
Wed, May 10 pm	Easy	4
Thu, May 11 am	Easy	4	treadmill
Thu, May 11 pm	Easy	4	threat of reaction from right shin. might have to take tomorrow off and stick to exercise bike just to give it a day of recovery.
Fri, May 12 am	Easy	6	need to slow down easy runs. right shin a little reaction, but not much.
Sat, May 13 pm	Easy	7
Sun, May 14 am	Easy	7
		35.5