This was the first significant run since the race. I took it fairly easy and did a few repetitions at fairly steep inclines and a few minutes around race pace 14km/hr.
Just a bit of internal rotation of the right leg and minor niggles which are only to be expected.
Took the boys to the park and took the skipping rope for a bit of plyometric exercise. This is graded by the number of foot contacts. I did 100 and will build on this gradually.
After the treadmill I did some hip thrusts;
This is recommended as one of the best exercises for developing posterior chain strength. Apparently Lance Armstrong could lift the sort of weight only professional rugby players can. A far cry from what I was doing! (that's not me in the picture)