A tough week

Wed - 80 mins, 16k's @ 5:10 mins/km
Thurs - 50 mins, 10k's @ 5:10 mins/km
Fri - 2 x 1k @ 3:20, 5 min SR, 3:17, 4k WU, 3k WD

Wednesday was a torrid day. Eased through the midweek long run as slow as I dared. The ITB was not painful or uncomfortable, but I could feel it. More than anything, it was not knowing if I was doing damage or not. Clearly I was distracted as I left for work in a hurry after my run and then had to make the 25 min round trip back home after I couldn't remember if I had turned the stove hotplates off or not!! An ideal way to start what is my busiest working day of the month. Then I had to try and calm the rage inside me and concentrate on work after I found out that Shitness First had direct debited $210 from my account since I ended my one year gym membership there. Got home absolutely exhausted at 7pm and then started putting together my Dusk to Dawn race report for R4YL as the deadline was that very night!! So if its a bad one, you know why :). Best part of the day was ducking out to see Bruno (bless his cotton socks) after he finished his day. Bruno put together a plan to fix my ITB issues which in short is:
1. Self massage ITB with base of hand for 10 mins each night then immediately put on a heat pack for 20 minutes
2. After each run press, sit on something high enough to allow you legs to dangle and then press thumb firmly into areas of the ITB whilst kicking the affected leg gently outwards.

Thursday was a relaxing day at home after the non stop events of Wednesday. Did an easy 50 mins on the tready after lunch and could hardly feel the ITB - beauty!!!

This morning, I decided against going to speedwork with the PCRG as it was scheduled for under the Story Bridge and I did not want to risk that short high speed down hill run that comes after the 500m turnaround. I'm pretty sure that is what caused the ITB to flare up at Tuesday's session. So, I went out to the Kedron Brook just wanting to turn the legs over quickly ahead of Tuesday's 3k TT. I ran 3:20, had a five minute standing recovery and then ran 3:17. Didn't feel the ITB at all decided not to push my luck and call it a day at that point. Hopefully, another four days of following Bruno's instructions will have me close to 100% for the 3K TT. Its all good again!!