Back to the swing of things…

For the last three weeks I’ve been slowly getting back into some training, taking care not to aggravate the tendonitis. I’m up to 50km a week running now, which for me is not great, but at least reasonable. When we were in Vientiene, in Laos, I found a great local running track so I was able to do a good running session and measure my progress. The session was one of my favorites: 2x4km at threshold measured with 3 min break and a good warm up and cool down. I managed to run 15:31 and 15:34 in 36C heat, which I was happy with. This session is my benchmark session and at my best I was able to do these in under 13:30, so I’m a long way off that, but that was when I was running 32 min 10k.
For the last few days we’ve been staying on the lovely Phi Phi Island in Thailand and I’ve run 6-10k every morning, swam every day and we have a yoga class every day in the evening. Yoga is great for flexibility and core strength, which helps both with a low aero position on the bike and running off the bike. Today’s running session was 5x800 reps at 3min pace on the beach – hard work in lovely surroundings. Soon we’ll be back in the UK and there is just over 100 days to Ironman Austria.