Lenzie with Martyn.

Leg loosened with Vinny.

Masters XC International at Swansea: was strong until 5-6k, in touch with Ross & Alex Chalmers, but progressively faded over the last lap, just about falling over the line at the end. Tough course and tougher competition: 37th in M50+ race and 26th M50 - other Scots were Andrew White (15th), Stephen Allen (18th), Ross (19th), Alex (22nd) & Ian Johnston (30th). Great weekend and lesson learned that need more endurance going in i.e. a 10k in my legs would have helped a lot.

W/u.

Legs very heavy and generally very fatigued.

4 x 400m, with 2:30 t/a’s. Session was 2 sets, but feeling jaded after coming down with the cold, so this was enough. Splits: 72, 70, 70, 71.

W/u & extended c/d.

Lenzie loop with Gump, Glancy, Waxi & Boaby.

W/u & c/d.

Woodilee to Lenzie lights route. Felt sharp enough at start, but tired over the last mile. Splits: 5:48 5:58 6:14.

6 x 800m on canal, with 3:45 t/a’s. Splits: 2:31 2:36 2:34 2:39 2:37 2:36.

W/u & c/d.

2 x Rossorry loops. Had planned to do 14, but right heel giving me hip again and hobbling by the end. Think flare up caused following XC in Swansea as also followed West’s (Relays) at Irvine. Think will give West’s at Kilmarnock a miss and call XC season a day. Hopefully iceing will do the trick, as did after Irvine.

Full massage from Cooperman, including sole of right foot. Reckons isn’t plantar fasciitis and should be using heat, not icing - hopefully will settle down.

Greenfaulds: 3 x 1 mile reps, with 400m jog recoveries. Full session was 5 x 1 miles. Really struggled, with foot becoming progressively sorer, again hobbling during cooldown, which cut short. Following am, painful to walk and symptoms definitely of plantar fasciitis.

W/u, c/d & jog recoveries.

Gym - very light reintroduction session.

Treadmill.

Emirates: 3 sets of 400/300/200, with t/a’s at 1:45 & 3 mins, with 10 min recoveries. Splits:
1) 67 51 34
2) 66 50 33
3) 66 50 33.

Felt strong & foot held up, though sore on c/d and afterward. Very stiff in am.

W/u & c/d.

Torrance Bridge with Hoggy.

L’rome with Hoggy & Waxi.

Massage, plus treatment to foot. Heel slightly swollen and some signs of plantar. Put tape on and gave me some exercises to strengthen arch.

Gym induction.

Robroyston loop with Gump, Glancy & Waxi.

Greenfaulds: 15 x 300m, with 100m jog recoveries. Freezing conditions, so a struggle. Heel sore afterwards. Av.rep: 62 secs, with av. recoveries 29 secs.

W/u, c/d & jog recoveries.

Gym - light session.

Round Lenzie with Martyn - heel still sore.

2 sets of 4 x 600m at police station, with 4 min, with 10 mins between sets. Felt pretty strong, although hobbling on way back. Splits:
1) 1:58 1:55 1:54 1:56
2) 1:55 1:56 1:57 1:53.

W/u & c/d.

Torrance Bridge to Nonna’s. Splits: 5:32 5:54.

W/u & c/d.

Gym.

Round Bing, plus Twechar with Hoggy, Martyn & Waxi.