Police station: 4 x 800m, then 200m after 4 min t/a, then 5:30 t/a back into 800m. Conscious of nursing foot and progressively so - hobbling by the end and too sore once stopped to do the cool-down. Splits:

1) 2:40 32
2) 2:44 33
3) 2:42 34
4) 2:42 34.

W/u.

Follow-up appt with Tracey. Reckons I’ve tendinitis in right heel, so massage, ultra sound and general work on right-hand side where am tight. Will attempt running again tomorrow.

Greenfaulds: 15 x 200m, with 200m jogs - full session was 20x200m. Felt very uncomfortable throughout, as well as off the pace - av. rep 41, av. recovery 61. Again, hobbling afterwards, so ice and ibuprofen.

W/u, short c/d & jog recoveries.

Treadmill. Regular iceing and ibuprofen helping, plus heat on right hip flexor- basically, same treatment as when had same heel pain last autumn.

Gym.

8 x 600m at police station, with 3 min t/a’s - full session was 10 x 600m. Again nursing foot and off the pace. Splits: 2:01 2:03 2:06 2:05 2:05 2:06 2:05 2:01.

W/u & hobbled c/d.

Tempo on treadmill.

W/u & c/d.

Massage from Ross. Happy with heel - to continue with regular iceing for few weeks as most effective way to keep in check and for it to go away. Also apply heat on right hip flexor as was predictably tight.

L’drome & Kirky loop with Waxi.

Twechar with Martyn.

Emirates: 12 x 400m, with 2:30 t/a’s. Reps 3,7 & 9 to be done 3-4 secs quicker. Felt foot tighten as session went on and unable to do c/d afterwards - hobbling next day. Splits: 73 72 68 72 73 73 70 73 73 72 71 72.

W/u.

Gym.

Cadder, with Bobby & Martyn.

L’drome with Gump, Ross & Boaby. Not comfortable running.

Tentative solo run towards Twechar after week’s total rest.

Loop round Cadder golf course, with Vinny & Andy Callan. Foot became more of an issue over last couple of miles when started to fatigue. Spoke to bloke in Achilles Heel later on who advised foam rolling calf’s and shins, plus foot (with pedi-roller) and strengthening arch with foot exercises, which had previously been given by Ross, but neglected. Will combine this with iceing, which have been doing, plus also resume core work.

Twechar, with Waxi. Feeling bit more confident with new regime (pedi-roller, iced can rolling, foot strengthening exercises, plus bag of peas!). Spoke to Alastair and no need to rush back to training, more important to resolve issue for longer term.