On Monday I did a bit of traditional speed work. It wasn’t a lot – just a 250 metre hill at about 95% effort, followed by 3 x 200 metres (37.5, 37.6, 36.8). I had no problems with my lungs. It was my legs that were the limiting factor. But that’s the point of the shorter speed work – to get that leg speed up.

Below are some photos from my time running in Alabama during the world run around this date back in 2012. As you’ll see in a few of those photos, there was no shoulder to run on in many places. I had to jump into the grass whenever a vehicle came by.