Tuesday Training (3.1 mile run/Gym session/2 mile run)

After Monday's rest day, it was about getting back in the swing of things.

The plan was to head for the Gym within 10 mins of coming in through the front door from work, do my workout, run back for cool down and then chill out for the rest of the evening.

And thats what I did...

Warm Up

TRX

Crucifix (3sets x 10reps)
Shoulder Press (3sets x 10reps)
One Armed Press Ups (6sets x 10reps)
Bicep Curl (3sets x 10reps)
Tricep Curl (3sets x 10reps)

Abs

10 sets (20 SB sit ups + 20 SB sit twists)

Legs

5 sets of 10 leg extensions (55kg)

Cool Down

Job done. Felt pretty good tonight.

However, prior to Sunday's long run and noticably tonight, I can feel both knees. Both are what I would say sensitive. Maybe sore would be the correct description.  This feels me with absolute dread.  I suffered from tendonitis for about 2 months last summer and this is not the time for a reoccurence less than a month before Paris.

A quick check of the mileage on the current Glycerin 11s suggest I've run just short of 500 miles in them so I think its a case of retiring them now and getting the new one's out of the box and chucking the old one's away in the recycling trainer bin in the local superstore car park.

I've started taking 400mg of Iburprofen and will do that 3 times daily for 7 days and then will reassess how the knees feel.  That was the advise my former brother-in-law Ally gave me last year.  Ally, if you remember, is on the physio team at Arsenal FC and he put me on the right road to recovery last time around.  I will be running tonight with the Plums and I've got my last long training run, the Surrey Spitfire 20 on Sunday which will now be a major test and no doubt I'll be feeling the knees all the way around the course but I'll cross that bridge when I come to it.

Saturday Training (Muscle Build - Session 32)

Sunshine?  in South East London?  Really?  Was I imagining it?

No.  It was glorious.  Had I not planned a long run for Sunday, I would have been out in it like a shot doing a long run or ride but settled for a short and gentle diversion on the way to the Gym...

Warm Up

5km warm up jog home > Gym via Danson Park...

TRX

Crucifix (3sets x 10reps)
Shoulder Press (3sets x 10reps)
One Armed Press Ups (6sets x 10reps)
Bicep Curl (3sets x 10reps)
Tricep Curl (3sets x 10reps)

Abs

10 sets (20 SB sit ups + 20 SB sit twists)

No leg weights

Cool Down

A gentle bus ride back to Welling, a walk around Tesco do pick up some groceries then back on the bus again to home.

It was a good session and I felt in the zone.  I was conscious to take it easy as I really didnt want to cane myself ahead of the long 20 mile run planned for Sunday.

Monday Training (Muscle Build - Session 31)

Ooops, I need shooting.  After Saturday evening's late run, I chucked my kit in the washing machine, along with the kit I used earlier in the day with Izzy.  When I went to run last night, I discovered my running kit was still in the bloody washing machine more than 24hrs later and the Ariel tab was still sitting at the bottom so I knew I hadnt switched it on.  Called myself a cockwomble (my new favourite word) and opted for the Gym instead as I really didnt fancy running outside in shorts.

I thought it would be an ideal opportunity to break in my new Brooks Glycerin 11s which had just been sitting in the corner staring at me and it was about time I gave my upper body and abs a good beasting.

So off to the Gym I went...

Warm Up

3 x 1km treadmill (in the new Glycerin 11s)

1st km - 12.5km
2nd km - 0.5km at 12.5kmh, all out at 16kmh for as long as poss then back to 12.5kmh
3rd km - 12.5km


TRX

Crucifix (3sets x 10reps)
Shoulder Press (3sets x 10reps)
One Armed Press Ups (5sets x 10reps)
Bicep Curl (3sets x 10reps)
Tricep Curl (3sets x 10reps)

Abs

10 sets (20 SB sit ups + 20 SB sit twists)

No leg weights

Cool Down

2.5km treadmill

Although it wasnt running, I enjoyed the session.  My enthusiasm for the Gym has died a bit recently, what with being pre-occupied with trying to get as many miles as possible in the legs before Paris.

Think that was only my second or third session since the beginning of February and my first on a Monday evening since pre-Christmas and I have to admit that I didnt recognise anyone in there at all, apart from Shane, one of the workers who said hello as we both left at the same time.

Sunday Training (Muscle Build - Session 30)

Sunday.  Into Day 5 of this current course of antibiotics, chest doesnt seem to be getting any clearer although I've stopped coughing now.  I havent run since last Monday evening.  Frustrated?  You bet I bloody am.

Izzy wanted to stay an extra night, so that was nice.  I took her back home at 10am this morning and made my way straight to the Gym, after dropping my parents car bar to them.

First heavy weights session since end of November 2013.

Warm up

1.5 mile walk from Parents to Gym (approx 20 mins)

1km treadmill warm (SLOW as not to put pressure on chest - 11kph)

Weights

Chest Press 6x20/40/60/70kg

Shoulder Press 6x20/30/40/50kg (the 50kg was a bit of a struggle)

Pecs 6x20/30/40/50kg (again, the 50kg felt a bit of a struggle)

Vertical Traction 6x25/50/60/70kg

Abs

10 sets (20 SB situps; 20 SB sittwists with 6kg bar)

Legs

Leg extension 6x30/40/50/60kg

Leg press 6x90/100/110/120/130kg

3 hours later as I type the workout up, I'm feeling good.  The 11kph on the treadmill didnt make me caught but my chest still feels full of crap so I cant really run properly or outside until its clear again.

Bearing in mind I've been doing the TRX since the end of November as I wanted to concentrate very much on running and not building muscle during December and January as I'm in the throws of marathon training, I think I done more than ok.  I wont lie, shoulder pressing 50kg was a struggle.  The same as it was back in November mind you but I still done it.  50kg on the pec deck was evil.  Managed 5/6 reps at 50kg before I thought better give it a rest.

On the whole, very happy though.  I just hope this chest infection hasnt played too much with my cardio fitness though.  We'll soon find out!

Thursday Training (Muscle Build - Session 29)

Warm Up

2 mile home - Gym road run > here
 

TRX

Crucifix (3sets x 10reps)
Shoulder Press (3sets x 10reps)
One Armed Press Ups (5sets x 10reps)
Bicep Curl (3sets x 10reps)
Tricep Curl (3sets x 10reps)

Abs

10 sets (20 SB sit ups + 20 SB sit twists)

No leg weights

Cool Down

2 mile Gym - home road run > here

Another good, enjoyable session tonight.  It was bloody cold out there though, mind you.  I felt strong on the TRX and the abs felt fully engaged through the Swiss Ball workout so all good.

Nothing more to add than that.

I'm off work tomorrow, first flexi day of the year so not sure what I'm doing tomorrow.  I may take it easy, I may hit the Gym again.  I wont be running again until Saturday morning as I'd like to give the legs a rest tomorrow.

Tuesday Training (Muscle Build - Session 28)

Warm Up
 
2 mile home - Gym road run > here
 
TRX

Crucifix (3sets x 10reps)
Shoulder Press (3sets x 10reps)
One Armed Press Ups (5sets x 10reps)
Bicep Curl (3sets x 10reps)
Tricep Curl (3sets x 10reps)

Abs

10 sets (20 SB sit ups + 20 SB sit twists)

No leg weights

Cool Down

2 mile Gym - home road run > here

It was a decent session tonight.  Full work out and got the legs stretched.  The legs still felt really heavy from Sunday's long run.  I spent a good 10 minutes stretching out the legs once I'd got home tonight, much to the entertainment of those cars queuing on Bellegrove Road.

Another 400 sit ups in the session to take me to 6,000 for the year.

Saturday Training (Muscle Build - Session 27)

Warm Up 
 

1km treadmill > here

TRX

Crucifix (3sets x 10reps)
Shoulder Press (3sets x 10reps)
One Armed Press Ups (5sets x 10reps)
Bicep Curl (3sets x 10reps)
Tricep Curl (3sets x 10reps)

Abs

10 sets (20 SB sit ups + 20 SB sit twists)
  
No leg weights  
 
Cool Down

4km treadmill > here

Good session.  First run in anger since getting over the majority of the man flu.  First 1km on the treadmill was fine, second session was draining.  Didnt have an awful lot left tbh.  Just glad to come off the treadmill with a clear chest.

Although the legs will be buzzing tomorrow after a 10 day break, I will be running outside tomorrow.

Monday - Wednesday Update (Chest & Abs / Muscle Build Session 26 / Plumstead Runners AGM)

I really am getting frustrated now.

How long have I had this cold/man flu for now?  It just doesnt seem to be getting better.  One step forward then two steps back.

As for Wednesday night, I've still not run outside since NYE, which makes it exactly 1 week, the longest break I've had since I first started having knee trouble back in the summer.  To say I'm p*ssed off doesnt even cover it right now.

However, all is not lost.

Limited by the chest infection I seem to have now (treated by antibiotics), I know I cant do any significant cardio otherwise I'd put myself in trouble, so I've been concentrating on strength training.

Monday, I done my chest & abs routine to keep things ticking over...

10 sets of 20 swiss ball sit ups plus 20 swiss ball sit twists.  400 done in no time.  

10 sets of 10 chest press with 9kg dumbells plus 10 chest fly.

Totally shattered afterwards but feeling good.

Tuesday, I braved the Gym for Muscle Build session 26...

Warm Up 
 

1km gentle treadmill 

  

TRX

Crucifix (3sets x 10reps)
Shoulder Press (3sets x 10reps)
One Armed Press Ups (5sets x 10reps)
Bicep Curl (3sets x 10reps)
Tricep Curl (3sets x 10reps)

Abs

10 sets (20 SB sit ups + 20 SB sit twists)
 

No leg weights
 

Cool Down

1km gentle treadmill.

I know it sounds a lot for a man suffering but hey, I felt reasonably ok, before and after.  Probably a little bit more tired than usual though.

Then Wednesday evening I went along to the Plumstead Runners AGM straight from work.  I have to say, health-wise, Wednesday was the worst I'd sounded all week.  Chest was crackly, throat was hoarse, I was sounding awful.  My voice was on the verge of going.

The AGM dragged on and on and we didnt get out until gone 9:30 but all is now sorted.  I have to say I was losing the will to live by the end but all done for another year.

Sunday Training (Muscle Build - Session 25)

Warm Up 
 

1km treadmill > here

 

TRX

Crucifix (3sets x 10reps)
Shoulder Press (3sets x 10reps)
One Armed Press Ups (5sets x 10reps)
Bicep Curl (3sets x 10reps)
Tricep Curl (3sets x 10reps)

Abs

10 sets (20 SB sit ups + 20 SB sit twists)
 
No leg weights
 

Cool Down

2.5km treadmill > here

1st gym session of the year after getting over the worst of the heavy cold/man flu.  I felt reasonably good although the legs felt a little heavy after the final 2.5km run.

One thing I will be trying to work on is doubling up on the abs work, especially with the TRX sessions as otherwise, it feels far too quick.

Saturday Training (Muscle Build - Session 24)

Warm Up 
 

1km treadmill > here

TRX

Crucifix (3sets x 10reps)
Shoulder Press (3sets x 10reps)
One Armed Press Ups (5sets x 10reps)
Bicep Curl (3sets x 10reps)
Tricep Curl (3sets x 10reps)

Abs

10 sets (10 SB left-one-footed sit ups + 10 SB right-one-footed sit ups + 10 SB Sit Twists)

No leg weights (ahead of cross country tomorrow morning)

Cool Down

1km treadmill > here

Was a decent session today.  The Gym looks seriously different after the extension has been opened and the refit but I dread to think how busy the Gym is going to be with newbies over the next few weeks as more people join for their New Year Resolutions.

Hopefully, I wont find myself avoiding the Gym.

As of 8:30 Saturday evening as I type this, I'm feeling like I'm coming down with man flu again.  I've got the same discomfort I get in the back of my throat which normally means I've got a chest infection or similar coming.  I'm dosed up on nurofen cold and flu tablets and am drinking plenty of fluid in an attempt to stop it in its tracks.

As a result, I may miss the cross country tomorrow, pending how I feel when I wake up in the morning.

Saturday Training (Gym - Muscle Build Session 23)

With the Christmas Party safely negotiated, it was time to get back in the Gym.

 

Weirdly, what with the all day drinking session, the hangover kicked in around 11:30pm last night.  A quick pint of Diet Coke and going to bed shortly after killed it in its tracks :)

 

Warm Up 
 

1km treadmill > here

TRX

Crucifix (3sets x 10reps) 
Shoulder Press (3sets x 10reps) 
One Armed Press Ups (5sets x 10reps) 
Bicep Curl (3sets x 10reps) 
Tricep Curl (3sets x 10reps)
 
Abs

10 sets (10 SB one-footed sit ups + 10 SB Sit Twists)

No leg weights (as planning my long run for early tomorrow morning)

Cool Down

None!  Was a little distracted tbh.  Thats a story for another time ;)

Tuesday Training (Gym - Muscle Build Session 21)

Tuesday saw me back in the Gym and a first test of the indoor capabilities of my new Garmin Forerunner 620.  Put quite simply, it doesnt work lol.

Warm Up 
 

2.5km Treadmill (pyramid starting at 11.5kph increasing by 0.5kph every 0.5km to 13.5kph) - see here for the Garmin connect dump 

(As you can see, the pace certainly doesnt register correctly.  I manually amended the run to 2.5km and the pace corrected but the pace distribution certainly wasnt right.  Reading the manual, it appears the first run is used as calibration so we'll have to see whether it improves.)

TRX

Crucifix (3sets x 10reps) 
Shoulder Press (3sets x 10reps) 
One Armed Press Ups (5sets x 10reps) 
Bicep Curl (3sets x 10reps) 
Tricep Curl (3sets x 10reps)
 
Abs

10 sets (10 SB one-footed sit ups + 10 SB Sit Twists)

No leg weights.

Cool Down

2.5km treadmill (fixed at 11.5kph) - see here for Garmin Connect dump

(Again, the pace distribution over the 2.5km looks all over the place.  Think I need to invest in a footpod!)

Thursday Training (Muscle Build - Phase 2: TRX 2)

Home from work, watch Spurs not exactly cruise to a 2-0 win away to Tromso is chilly Norway, then it was off to the Gym for my final training session of the month.  I've got Izzy on Friday evening and Saturday, so next day of training will be Sunday, which just happens to be December!  Not long until Christmas and two weeks away from the office...

Warm Up 

Home > Gym run with rucksack (2.0 miles; 17:47; 8:53 min/mile; Av HR 143bpm)

1km Treadmill (4:53; 7:54 min/mile; 148bpm)

TRX

Crucifix (3sets x 10reps) 
Shoulder Press (3sets x 10reps) 
One Armed Press Ups (5sets x 10reps) 
Bicep Curl (3sets x 10reps) 
Tricep Curl (3sets x 10reps)
 
Abs

10 sets (10 SB one-footed sit ups + 10 SB Sit Twists)

Legs

Leg extension: 6 x 30/40/50/60kg
Leg press: 6 x 90/100/110/120/130/140/150/160kg

Yes, I did just type 160kg.  Almost twice my own body weight.  Bearing in mind before tonight, I'd only ever lifted 110kg before, thats a significant difference.

160kg Leg Press.  Ta da... very very almost twice my body weight

I may have took more out of me than I realised.  Went to bed just before midnight.  I came around, peeked from under the duvet and saw it was still pretty dark outside, so went back to go back to sleep but something made me look at my watch.  7.30am!  I'd slept through the alarm by 45 mins and was normally at the station by then.

Straight in the shower, missed breakfast, quick march to the station, jumped on the first train that came along (ended up having to change at Lewisham to get the DLR to Shadwell as I'd missed the Cannon St train by a couple of minutes), picked up a bacon roll in the cafe and was sitting at my desk by 9.15am.  Not that late, honest guv!

So thats November pretty much done and dusted.  A nice Friday evening and all day Saturday with Izzy awaits my return tonight.

Physically and mentally, I'm feeling in top form at the moment (although the quads are a little sore after this weeks mileage and last night's leg presses!)

Tuesday Training (Muscle Build - Weights Phase 2: Session 1)

Tonight was my first proper weights session for 2 months since taking on the TRX, following up from Chandra's assessment on Friday night.

Warm Up

1km treadmill (4:50; 7:48 min/mile; Av HR 141bpm)

Weights

6 reps of each exercise at each weight...

Chest Press: 6 reps of 20/40/60/70kg

Shoulder Press: 6 reps of 20/30/40/50kg

Pecs: 6 reps of 20/30/40/50kg

Low Row: 6 reps of 25/50/60/70kg

TRX

3 sets of 10 crucifix

Abs

10 sets of 10 SB Sit ups (one foot off ground); 10 SB Sit twists (feet together with 6kg bar)

Legs

Leg extension: 6 reps of 30/40/50/60kg

Leg press: 6 reps of 90/100/110/120/130kg

Cool down

2km treadmill (11:04; 8:57 min/mile; Av HR 141bpm)

Another good session in the Gym.  Minimum cardio tonight, just sufficient enough to warm up and cool down as I'm trying to keep a lid on my mileage this week by training 5 days in a row again.  It was good to actually spend an hour working out as by training with the TRX, I seem to get the circuit done in 40-45 mins at a push.

The legs feel reasonably good as a result tonight, despite the heavy weights.  Really happy with my progress.  I did attempt to lift 80kg on the chest press but it was a step too far.  I managed to move it but not push it right out.  Chandra said it would come in time.  I'll keep trying.

Now looking forward to running with the Plums tomorrow night.  Hopefully not too far tomorrow but hey, if it is, I wont be phased by it. 

Wednesday Training (Double Session: Plumstead Runners followed by Gym - Muscle Build TRX Session 16)

It was a double session tonight.  Like a couple of weeks ago, to enable the double session, I headed to the Gym to dump a change of clothes before running just over half a mile to Bexleyheath Sports Club to join the Plums.

We was told it was "about 7-8 miles" tonight.  It didnt quite turn out like that...

Yep, thats right, 10 miles. Longest club run I can ever remember on a Wednesday night. Not a problem for me distance-wise but a few of the less-able guys and girls found it hard work

Had I known in advance we were looking at 10 miles, I would never have planned to go to the Gym.

Anyhow, the damage was done lol. From Plums back to the Gym, was 10 miles spot on. So on to TRX Session 16...

Cool down from the 10 miler

1km WALK...the legs were throbbing (9:35)
 
TRX

Crucifix (3sets x 10reps) 
Shoulder Press (3sets x 10reps) 
One Armed Press Ups (6sets x 10reps) 
Bicep Curl (3sets x 10reps) 
Tricep Curl (3sets x 10reps)

Abs

10 sets (10 SB Sit Ups + 10 SB Sit Twists)


I felt shattered on the way home on the bus.  It was a good evening's training though. After a shower and some food, I felt much better.  Legs feel a little sore as I sit here at just coming up midnight with Sky Sports 2 on, waiting for the 1st day of the 1st Ashes test to start.  Come on England.

Monday Training (Gym - Muscle Build TRX Session 15)

Well I really wasnt going to have a rest night tonight but I had a touch of the "cant be arsed!"  I wanted to train but just couldnt get myself going.

By the time I'd pumped myself up enough, it was already gone 8.30pm, so I thought a ha, the Gym rush would be over so I could get another cheeky Gym session in on a Monday night (its always overly busy on a Monday, presumably as people try to burn off the weekend excesses like that) but then I really would have enough time to wait for a bus, do a warm up and cool down properly, so I thought I'd run there and back for warm up and cool down and concentrate my Gym time on the proper stuff.

So thats what I done...

Warm Up



TRX

Crucifix (3sets x 10reps)
Shoulder Press (3sets x 10reps)
One Armed Press Ups (5sets x 10reps)
Bicep Curl (3sets x 10reps)
Tricep Curl (3sets x 10reps)

Abs

10 sets (10 SB Sit Ups + 10 SB Sit Twists) 

Cool Down

 

All in all, it was another really good session.  I'm loving the TRX and can really see the benefit now.  My chest shape has changed significantly over the last 15 sessions and I feel significantly stronger.  Chandra said I'd see a big difference the next time I try and lift some weights.  Thats going to be the plan for December I think but dont want to go too far with the muscle building until the marathon is out of the way.

 

Tuesday sees England play Germany in a friendly at Wembley.  I dont normally watch the friendlies but I'll be watching this one, cant think why.  Will be a case of getting home and hitting the road early tonight.  May treat myself to Fish & Chips too :) 

Sunday Training (Gym - Muscle Build TRX Session 14)

I had a rare lay in this morning.  Came to about 8.15am I guess but laid in bed until just before 9am.  (Not that 8.15am counts as a lay in to anyone in the real world!)

Was at the Gym by 10.30am for TRX Session 14.

Warm Up

1km treadmill (4:57; 8:00 min/mile; Av HR 136bpm)

TRX

Crucifix (3sets x 10reps)
Shoulder Press (3sets x 10reps)
One Armed Press Ups (5sets x 10reps)
Bicep Curl (3sets x 10reps)
Tricep Curl (3sets x 10reps)

Abs

10 sets (10 SB Sit Ups + 10 SB Sit Twists)  

Cool Down

4km treadmill (22:00; 8:49 min/mile; Av HR 145bpm)

Was a decent session as per usual, nothing extraordinary.

After Gym it was back to my parents for Sunday dinner.  Headed home about 7pm after spending the afternoon with my brother.

Thursday Training (Gym - Muscle Build TRX Session 13)

Gentle session in the Gym tonight.  Having run or trained Sunday through to Thursday, the energy levels were feeling pretty low but hey, still need to train.

Legs felt pretty good given their mileage this week on the warm up...

 

Warm Up

1km treadmill (4:45; 7:42 min/mile; Av HR 139bpm)

TRX
Crucifix (3sets x 10reps)
Shoulder Press (3sets x 10reps)
One Armed Press Ups (5sets x 10reps)
Bicep Curl (3sets x 10reps)
Tricep Curl (3sets x 10reps)

Abs

10 sets (10 SB Sit Ups + 10 SB Sit Twists)
No weights on the legs tonight, taking it easy. 

Cool Down

1km treadmill (5:38; 9:05 min/mile; Av HR 133bpm)

Was a good session.  Finally caught up with Chandra after a few weeks.  Had a nice long chat with him then it was off to catch the bus home.  The temperature has severely dropped now and I cant get away with wearing shorts on the bus home for much longer.

Next plan is to run again either first thing tomorrow morning before work or if I dont get enough sleep, take my kit to work and run at lunchtime, ahead of meeting up with Chandra for a few post-work quiet beers tonight.  Roll on the weekend.  Oh, it goes without saying, am missing Izzy massively now.  I havent heard from her since Sunday.  She hasnt even sent me an iMessage!  Pesky 7 year olds ;)

Monday Training (Gym - TRX Session 9)

Warm Up

1km Treadmill (5:06; 8:13 min/mile; Av HR 129)

TRX

Crucifix (3sets x 10reps)
Shoulder Press (3sets x 10reps)
One Armed Press Ups (5sets x 10reps)
Bicep Curl (3sets x 10reps)
Tricep Curl (3sets x 10reps)

Abs

10 sets (10 SB Sit Ups + 10 SB Sit Twists)

Legs

Leg Press (6sets x 6reps x 110kg)

Cool down

1km Treadmill (5:36; 8:57 min/mile; Av HR 131)

Sadly, Monday was a complete bloody disaster. Up at 6.40am as usual but discovered quite quickly that the IBS hadnt passed and I was in no fit state to go to work.  Ended up going back to bed and waking up at lunchtime.  I cant remember the last time I'd done that.

Havent touched anything to eat all day and just laid on the sofa watching the endless amount of crap which is daytime TV.  I did remember to watch the next two episodes of Hello Ladies though.

Finally braved some food about 5pm and didnt suffer from any discomfort so thought best to do an easyish session at the Gym.  The legs were still feeling pretty heavy after yesterday's long run but I find its usually better to do some gentle exercise than rest the legs completely when suffering.

It was a good session but took it easy.  Thankfully, the back problem I was suffering from last week has now resolved itself, along with the discomfort in my chest.  Since I've returned home, I appear to have a twinge in my left shoulder where I've been laying on it all day, so hopefully that will pass quickly.

Onwards and upwards.

Thursday Training (Gym - TRX Session 8)

I had the day off today, so made the most of it by having a lay in until 9.30am (I must have really needed it), hit Tescos (well it was pay day and the cupboards were bare) and hit the Gym...

Warm Up

1km Treadmill (5:16; 8:27 min/mile)

TRX

Crucifix (3sets x 10reps)
Shoulder Press (3sets x 10reps)
One Armed Press Ups (5sets x 10reps)
Bicep Curl (3sets x 10reps)
Tricep Curl (3sets x 10reps)

Abs

10 sets (10 SB Sit Ups + 10 SB Sit Twists)

Legs

Leg Press (6sets x 6reps x 110kg)

Cool down

4km Treadmill (20:40; 8:20 min/mile) - average HR 147bpm.

It was a really good session although the legs really didnt feel 100% but I really wasnt expecting them to be after the 10k handicap last night.

My right hamstring feels a little tight but I'm hoping that now I'm resting the next three days, the tightness will disappear.

Am saving the best part of the day until last though.  Clare (the ex-wife) is dropping Izzy here about 7.30 tonight and I've got her with me until Sunday evening. Cant wait to have my little lady back in my life.  I know it has only been 12 days since I last saw her but even so, 12 days can seem like a bloody lifetime when you're a separated/divorced parent.

Oh...and Spurs kick off at 6pm :)