run

Great Run

10 min easy, 30 minutes run (10k pace) with 20sec sprint every 5 minutes. I sort of bonked on the last 5 minutes because there's considerable hillage in every direction, I took it easy for 13min on the way back instead of just 10.,

PHYSIO Yesterday:
- really positive... lots of exercises to strengthen the stability in my glutes and quads.

MASSAGE Yesterday:
- yowsers- the best one yet. My IT bands aren't as tight as before... but the work he did there and in my glutes was great.
- It is my soleus muscles just below my calves that are so tight. He worked them good, i was ready to cry. I'm thinking a second massage this week.