112 kms last week so a good consolidation of the previous week and I'm now right back in the swing of the longer mid week runs.
Main runs last week were a 23km medium long run on Monday, a hills rep session at Mount Street on Tuesday, another medium long run including an 8km tempo with Clown on Thursday and then a 2 hour long run on Saturday with Clown and Epi where we ran the Mount Yokine loop four times for a total of 27.4km.
In hindsight the Mount Street session was a mistake. Mount Street is probably a little too steep to be of maximum benefit for hill reps. It is an average gradient of about 16% which means that you are just going a bit too slow as you get towards the top and it is not that close to “real” running. In the days following my glutes were very stiff and sore and I developed some significant tightness in my left hamstring which is still hanging around. Really felt it on Thursday's tempo run although it wasn't too bad on Saturday's long run.
Thanks to a lot of generosity, we have now got past the halfway mark towards the $500 target for Team World Vision. $300 can provide $3000 worth of food but $5000 worth of food would be even better. I hope we can make the target.
Below are videos of what I think were the two best races from last weekend's Diamond league meet in London. The Rudisha/Kaki clash in the 800m did not disappoint and the mile is always a classic at this meet.