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Andrew, my son was off Friday with it then my wife came down with it Friday night. I've not had anything so far. It's a bit like when a child first starts school or nursery, they have a limited immune system so catch everything, however this time it's every child in the country at the same time.
That's some decent consistency, Alehouse. Yes, it might float between 40 and 45 but I see no reason as yet to push on. My fitness is returning doing what i'm doing so need to force more right now.
Andrew, so so glad the lottery of going to bed and staying asleep isn't an issue for me now!!
As for the pain, having recently had a stress fracture, and probably in a far less impactive area than the tibia, if it were that I think you'd know a lot more about it. Also, a stress fracture takes quite a lot of stress to form and i'm not sure you've destroyed yourself sufficiently for that.
Now, I have a paid on the outside of my left knee that came on 2 weeks ago which sounds very similar to yours, and in fact my physio initially said I had probably knocked it. Subsequently she has said it is the insertion point of the IT band as my left hand side has been getting tight (hence the need for physio). I have been treated it quite aggressively this last week with stretching, foam rolling, ice, anti infamy gel and it has eased off quite considerably in the last few days.
4m recovery yesterday and spin last night then 5m easy this morning before it got warm.
Nice work Andrew.
I moved my intervals from Tuesday to yesterday only to find that it was 24c and clear blue skies at lunchtime. Meaty old session with 2 x 1m at hmp, 4 x 0.5 at 10kp and 4 x 0.25 at 5k.
Made sure I controlled the hmp miles at 6.22 and 6.24 as otherwise i'd have put myself in a hole for the rest of the session! The 0.5 reps came out 6.12, 6.08, 6,0 and 6.08. Then the 5k reps 5.56, 5.52, 6.16 (2 sharp climbs) and 5.40 pace.
Pretty successful session given the heat.
I've a 5m tempo Friday and I took delivery of a pair of alphaflys on Monday so I am going to give them a test run. Looking forward to it!
Yes, the murky world of tempo definitions. I use tempo as any run mp or faster. My 5m run was certainly not at threshold and I would say would have been more HMP or a bit slower based on hrm.
I tend to run these tempos to 8-10m (i'm just building them back up at present) and so run them at slower than hmp due to the volume and the recovery required. I find that these runs are the ones that really bring me on the most and don't leave me battered for the next days training.
5m recovery over lunch.