Week 11 - The Rolling Pin - Day 73 of 112

Rollin, rollin, rollin.............

Decided to try out the hamstring this morning to test how bad the injury was. What better than to go out on a 10 miler on the canal. I do not think that I will be doing that again. I managed to get through but it was sore from beginning to end. It did not prevent me from running. It was more a nagging pain that did not go away. I was interested to see if it eased off when I had warmed up but there was no discernible difference from the start to the finish. There is no way in this state that I will be able to run on Sunday at any pace other than a slow jog.

The avg HR on the run was 139 which was pleasing. I have been looking back and on the first week of training where the HR was as high as 155 and 149 for similar runs. The base is definitely there. It is now just a case of adding in some speed without pulling any more muscles. The sensible course is not to run Alloa but this would really piss me off as I have never run it before and it looks like a great course. The leg will have to have made a Lazarus like recovery in the next 3 days for me to toe the start line. I must be wary of doing more damage and jeopardising London. More ice and more rolling.

Other than the leg the run was enjoyable. I am now in a place where the easy 8 min pace is not strenuous and I feel that I could run all day at that pace with little exertion on the heart. A great place to be - almost floating along. I saw USA Steve running with his dog this morning but no one else to speak of. No Ice Maiden this morning. The runners that I passed made no acknowledgement which was a bit disappointing. The mornings are now light enough and even at the start there is no need any more for the headlamp. Looks like spring is approaching .

The numbers - 10 miles - 1.20hrs - 8.00min pace - HR Avg 139 - 1395 calories - 75.1 cadence


Splits - 8.38 - 7.56 - 7.40 -7.45 - 7.54 - 8.02 - 7.55 - 7.51 - 8.08 - 8.44