I've returned to running and although my back twinges I'm confident that I've seen the worst of it. I've introduced a new stretching and core regime to my day which results in 25 minutes of dynamic stretching especially to the back and legs (but also all over the body) and 200 crunches. I'm already beginning to feel the benefits.
I know you like to see what I've been up to so here it is (I'll leave the stretching and core off but include them in the total time training):
Monday 2km open water swim, 30 minute easy recovery run - 4 miles
Tuesday 56 mile bike, 3.14 mile run off the bike at 7 min miles
Weds 45 minute easy run - 5.8 miles
Thursday 3km open water swim -45 mins, 8.7 mile run at sub 8 min miles with heart rate below 80% of max
Friday 9 mile run at 7:30 min miles, 1 hour 6 mins
Saturday 91 mile bike set including 10 mile TT in 24'30". Total bike time 4 hrs 45 mins. 6 mile run off the bike at 7:30 min miles
Sunday slow run. 11.3 miles at sub 75% of max HR. 8 min miles. 1 hr 30 mins
Total time training this week: 18.66 hours
So there... why didn't I say that in the first place.
Bon nuit mes amis...