Well after a long 3 weeks of no running, just a bit of cycling and open water swimming, I have now been able to do 5:30hrs of running whilst away in France for 2 weeks. A variation of short 30min runs to no longer than 60min, running in woods and on great Western Coastal beaches in France. Stretching and self-massage has been a daily routine, painful but really beneficial, this stretching and roller massage will continue for a long time on both legs not just the injured one.
On return to UK I entered Reedham 10km road run, really hot day and a reasonably lumpy course. Looking to go certainly no longer than 40min would be good off rehab work, I set off at the front of the pack in the first 10 keeping a close eye on 1km pace.
splits per km; 3:44, 3:30, 3:41, 3:58, 3:57, 3:48, 4:00, 4:01, 3:51, 3:57
5km 18:52; 5-10km 19:37 38:29min really happy with this result 11th overall and a very good well paced. Cooled down well and stretched after.
Next event is Norwich Triathlon Sprint Sunday 3rd July 2011