16km in 59:35 (3:43s)
Had the all clear from Ben yesterday to pick up the training and knock out something a bit quicker. He thinks my issue is my tight hips and quads so he buried his elbow into me for 15mins to test the theory. It was amazing how much extra flex it gave my hamstring, so I suspect he's right about the cause.
I haven't run a single km in less than 4mins in the past 4 weeks since my hamstring tear. So when Tiger suggested 16km @ 3:45/km, I was happy for the chance to go a bit quicker, but not sure how it would go. We agreed I could run the Lane Cove Striders 10km and then tack on another 6km at the same pace. Surprisingly, I had to hold myself back as I was feeling great. Obviously haven't lost anywhere near as much fitness as I'd feared. I managed 9th place, but I had to put the bakes on in the last 2km otherwise I would have finished 5th and Tiger would have been unhappy! The 6km back out onto the course was much tougher, but finished off well.
The saying goes, 'lightening never strikes twice', but I was glad when I'd run past the spot where I tore my hammy 4 weeks ago!
A solid day - 22km including warm-up/down.
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