Run 1:11:00 12.9 km (5:30 / km) +225m 5:04 / km
I did some bodyweight exercises and some hamstring specific exercises before I went for my last run in Edinburgh. It was frosty and my trail shoes are super slippy on frosty tarmac so I waited till about half 9 to go out. It hadn't thawed at all really but I went on the trails along the Water of Leith again and it was pretty safe except for one bit of tarmac. I missed my turn across a bridge which would have brought me around in a circle so after 35 min running towards Balerno I turned and ran back. It's a gradual pull uphill on the way which you only really notice when you turn and suddenly life is so much easier!!
Run 37:19 6.0 km (6:13 / km)
Hamstring felt a bit better. It was a dark early morning run and I picked a bad route because the road surface wasn't great and the hedges were too high so I couldn't see clearly where the potholes were.
Run 43:47 7.31km (5:59 / km)
I think this was fairly straightforward
Run 1:49:30 15.09 km (7:15 / km) +488m 6:15 / km
The South Eastern Mountain Rescue hold The Long Way Round every year to raise money. It's 15km walk/run over local roads, forest tracks and open mountain side around the Comeragh mountain range near Clonmel. It's 'not a race' but just like every bike sportive I've done, it secretly is a race and everyone wants to know what time you did it in at the finish. It's lots of fun and really well organised and they always get a great turn out. They have the trees decorated with fairy lights and this year at one spot they had a carol singer. It's a really nice run to do. I think over 700 people did it this year and the majority of those were walkers. Luckily they were blessed with a nice dry evening. I had the company of my brother John, ex boardsie Dilbert and a lady we met on one of the many hills named Sandra so it was a very sociable little jaunt. John found it tough but we stayed with him on the hills and he was fine. My hamstring was complaining a little so it was just as well that I had to go easy. The last time I did it was in 2016 when I was suffering with an on going hip problem so it would be nice to do this race when I'm injury free
Core: 20 min
Both hamstrings are a little tight. Left is worse. I was just looking back and the left hamstring is the one I strained badly warming up for the National Masters T&F last year. I should really be more diligent about doing the rehab. Too lazy to go out on my bike today. Even though I had my bike all set to go, when the alarm went this morning I just rolled over and went back to sleep Must do better next week