Long XC Step Down Intervals

Weather sunny, still, humid and very hot. Keith, Steve and I trained together, Minnie on her own, Roget, Tori and Kathy trained together later. All did same set. Helen jogged 40 minutes, recovering from a niggle.

The set: 2500m warm up, 2000m, 1500m, 1200m, 800m, 400m with 4 minute recovery, 9km warm down with Helen.

Splits for Keith: 2000m 7:24, 1500m 5:29, 1200m 4:27, 800m 2:51, 400m 74

Splits for Me: 2000m 6:56, 1500m 5:02, 1200m 4:02, 800m 2:33, 400m 70

Steve was just behind me on first three efforts. 2:30 for 800m, 68 for 400m.

The others worked very hard in the heat. It was far too hot for running fast.

After two weeks since the 10000m I am still suffering from achilles pain on right leg after speed sessions. I ran yesterday and tried the same neural stretch I used with same problem on my left leg in 2014 (also after a 10000m). It worked. I ran in training flat on right leg today, slowed the splits down a little. I'll have to run speed sessions in training flats for a while and do loads of neural stretches. It might take a month to normalise again. The problem is referred nerve pain through tight hamstring.

Tomorrow a long recovery run, hoping to do a session on track Monday in training shoes.

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