Wednesday 10th February

Half an hour on the turbo this morning in very heavy resistance - grindy session. I had intended to go for a run but didn't sleep very well so I couldn't summon enough energy for it. Good old turbo fallback!

Tuesday 9th February

Half an hour on the turbo this morning - legs a bit fatigued

Monday 8th February

3.7 mile very enjoyable run after work tonight. Working on technique and not worrying about my speed (which is rubbish at the moment anyway). Calves and achilles a bit tight from changing my running technique. No pain in back so all good.

Raced home, had tea and out to pilates class which was tough but good. Ready for bed now - nicely tired :-)

Sunday 7th February

2 hour turbo today - lighter resistance but kept up high cadence for the two hours. Feel fine after it and no after effects from yesterday's run (apart from a sore achilles from trying to land properly). Scotland v France kept me from getting bored - pity France won!

Good week's training on the whole - gradually starting to up the endurance side of things. Just need to get my swimming back on target now - think I am subconsciously avoiding it for fear of my back deteriorating a bit. Need to get into the pool and start working on technique - goal for next week :-)

Saturday 6th February

I RAN 8 MILES TODAY! How good is that! Longest run since the end of August when my back fell apart. It was great running along the tow path again and just being outside - no more treadmill :-) My pace wasn't exactly brilliant but I didn't stop and really enjoyed myself. My back felt a little bit stiff at the start but eased off as I got into the run - probably due to the cold and damp. I had no pain at all the whole run. My legs feel a bit stiff now but that is hopefully just due to my lack of fitness and building up again. Worked hard on my technique - it is going to take a bit more time to perfect that - old habits are hard to break! So wish I had enough money for a pair of Newtons - just finished reading Born to Run and barefoot/forefoot running just makes sense.

Friday 5th February

One hour good pace on the turbo medium resistance.

Thursday 4th February

4 mile easy run on the treadmill tonight - around 9.30 minute mile pace. I hate running indoors - I just get far too hot! Outdoors next time :-) No pain during run - so every run lately has been pain free which is great.

Tuesday 2nd February

1 hour on the turbo this evening - steady pace in big ring

Monday 1st February

Double session today - starting with 1.5 hours with physio - 45mins of conditioning work in the gym working on specific patterning exercises for my weak areas - very good. I had 45 mins of physio after it. She is very pleased with my back and has confirmed that I have issues with my shoulder and that these are contributing heavily through swimming to my back problems. She has taped my shoulder with kinseo tape to restrict movement and I have to work at restricting the hyperextension in the water. So I have to cut back the length of my swim sessions and work on technique to try to settle it. She is also going to work with me on sorting out the strenghth and mobility in my shoulder.

Pilates class in the evening which was very tough but good.