Back to my reliable 12k loop around the Bay including some hills. The last time I ran this injurt free was on 21 July and di it in 53.31. I knew today would be a very big struggle - the injury is fixed but I know the muscle is very tight and has shortened when it has recovered. This will be the 3rd time since Canberra that I have had to train out this shortness in the muscle and the few few days are slow and very very painful. No different to day with 69 minutes and plenty of pain. But I know that each day will get better provided I run very much within the injury - that is not trying to push beyond what it is capable of doing on the day.
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