Easy run 15:00 [2] 3.0 km (5:00 / km)
15mins X-trainer, strength work, 15 min run on treadmill @ 11.5KPH
My foot has felt normal since I saw Duncan. I think Duncan pushing his finger deep into the sore spot helped it get better. I think it was a tendon problem. I've had no pain in the area since the 15 min run.
Strength work: the gym was busy so I was a bit restricted
1. Goblet squat: did 3x10 with 8Kg dumbell
2. Bulgarian split squat: 1st set with no weight, 2nd and 3rd with 3kg in each hand (10reps both sides ) felt this exercise really isolated my glutes. It showed my left glute was very weak and a bit sore.
3. 3 sets of the 2 exercises which Duncan gave me
4. Single leg romanian deadlift with 5kg dumbells: 3 sets of 10 each leg: these are a great hamstring strengthener.
I am going in late on Monday so will do another session on Mon morning, so will do the routine you gave me in full as there will be more room