Today's workout was the best. I even got a roller in the gymn and hit it. My heel has felt kinda tight the last two days so I have made sure I warm up well before I start running. started doing strides from the 30th minutes mark and it went pretty well. Then I did pushups, worked on my quads and calves and my abs.
So whats this weeks mileage:
________wk2 20+18+20 = 58Kms
________wk3 16+16+18+20 = 70Kms ..................(lower ankle pains)
________wk4 20(1:50)+20(1:53)+20(1:50) = 60Kms ...(fighting each Km - legs screaming)
________wk5 20(1:53)+10+10 = 40Kms......(Revert to moderate 21K @ Sato - no more fighting)
Feb_____wk1 21(2:05)+11+10(47:56:52)+6+10 = 58Kms
________wk2 21(2:06)+14+12+7+10 = 64Kms...........(first sub 4 mins 1K!)
________wk3 21(2:01)+15+12+12+12 = 72Kms (Malaba, crazy intervals)
________wk4 21(2:19)+16+14+10+10=71Kms (recovering from intervals)
________wk5 21(1:57:51)+18+11+11+11+11=83Kms (Kampala)
Now that is amazing shit right there.
Or don't dream at all.