Couple of runs in after the post eye operation ‘convalescence’. Very enjoyable though a bit tired from stress-induced insomnia! Work has been pretty tough over the past few weeks, so an enforced break from running and yoga was not really what I wanted.

A relaxing restorative practice this evening makes me hopeful of a good night’s sleep. Fingers crossed 🤞

Hip no better at all this morning. If anything, slightly worse. I considered going right around the first roundabout and back home, but persevered. It’s frustratingly stubborn. I really thought it would have eased. I was trying to think what might have caused it and remembers the wire fence I ran into last Sunday - and how I pulled up sharp and felt a pain exactly where I’m getting this one now. Perhaps I strained something?

The cut on my leg, though it felt like something of nothing still hasn’t properly healed so it may have been more than it felt at the time.

The views were lovely again today. I’m really going to miss this route - in fact all my routes in Spain. I need to get out and do as many as I can over the next few weeks. I only hope they’re not painful.

Here’s a photo of my what I think might be the cause of the hip / back pain.

That was unpleasant - apart from the lovely view. Dr ChatGPT says the pain in my lower back is likely a strained QL. Whatever it is, it’s hanging around too long and making running, yoga and even a gentle twist pretty uncomfortable. Today hurt all the way around and slowing the pace didn’t help at all. The only thing that doesn’t seem to aggravate it is swimming.

But I shouldn’t complain, because touch wood, I’ve managed to stay pretty free of running injuries over the last forty years.

Warm, humid and a little overcast this morning for my Thursday interval session. 10 min warm up and cool down with 8 x 60 second efforts and 90 second recoveries.

Never been a fan of intervals and nothing has changed there, but there’s no doubt they are a great addition to the mix.

Want to gradually work to switch these to 90 second efforts and 60 second recoveries. But that was fine for now.

The temperatures are climbing a little in June, but I was out ahead of the real heat. The sun had not been out for long when the picture of Gibraltar was taken in the second half of the run. As I write this, the sky is a lovely, cloudless blue.

Still felt the Sunday trails in my legs this morning.

The weather was perfect and I was up and running in time to get ahead of the climbing temperature.

Some fabulous views along the way, though the scramble through the woods up a steep climb about one and a half miles in was challenging mainly because I couldn't really see the path beneath the undergrowth.

The Thames Path was beautiful this morning.

Constantly tired. And I’m fed up of feeling like this. I’m also always cold. Hands and feet in particular. But even when the weather isn’t particularly cold, I’m just freezing. I think I might get some blood tests, just to check everything is OK.

Strava Athlete Intelligence

Solid run on the Wandsworth Bridge route, beating your 30-day average pace and maintaining a consistent effort across all splits.

Your Wandsworth Bridge / Battersea Bridge run was a solid performance, clocking in faster than your 30-day average pace. You spent most of your time in the Endurance and Tempo pace zones, with a consistent effort across splits. Your heart rate stayed mostly in the Tempo zone, indicating a steady, controlled workout that's slightly above your typical training intensity.

One thing that’s consistent right now is how tired I am.

Strava Athlete Intelligence

Solid Valderrama route run with a faster pace than usual, hitting tempo zones and showing strong speed in the final miles.

Your Valderrama run was a standout performance, clocking in faster than your typical pace and route history. You crushed the last two miles, dropping to a speedy 7:30-7:45 pace after starting more conservatively. The elevation profile shows some serious climbing in the first two miles, which you navigated effectively while maintaining a solid tempo zone effort.

Very tired this morning. Still feeling Sunday’s run in the legs. Nice though.

Strava Athlete Intelligence

Challenging Valderrama route with significant elevation gain, pushing through a slower pace while maintaining solid effort in the endurance zones.

Your Valderrama run was slightly slower than your recent 30-day average, with a pace of 9:08 /mi compared to 8:58 / mi. The route included significant elevation (548 ft), which likely contributed to the pace. Your heart rate and effort remained consistent, spending most time in Tempo and Threshold zones, suggesting a solid workout intensity.

That really felt like the end of a tough week. Ashtanga last night was up to Urdva Mukha Paschimottanasana - so quite a long one. And I’ve definitely felt the hills this week. Right hip flexor was complaining before I set off and really moaning by mile 10. I will enjoy (and benefit from) restorative yoga tonight!

Strava Athlete Intelligence

Long run with higher relative effort, pushing into tempo and threshold zones while setting two segment third-best times on challenging terrain.

Your 11.3-mile run through Paseo del Parque y La Marina was a solid endurance effort, with 90% of time spent in the Endurance pace zone and 74% in Tempo heart rate zone. While slightly slower than your 30-day average pace, you nabbed two third-best segment achievements and maintained a consistent performance with a Relative Effort of 234.

First night in a week of not fasting and I felt a bit rubbish this morning. Sluggish and like I’m still digesting. As well as eating after 4pm, dinner was very late - around 9:30pm.

Strava Athlete Intelligence

Solid Valderrama route run with a strong finish, pushing pace in the last mile and maintaining consistent effort across heart rate zones.

Your Valderrama run shows consistent performance with a slight edge over your 30-day average. You maintained a solid pace around 8:58/mi, with interesting zone variations - spending most time in Endurance and Tempo zones. The relative effort of 66 suggests a moderate-intensity workout that aligns with your typical training pattern.

Not done this route for a while. It’s a proper challenge with strong elevation gain over a relatively short distance. Today was supposed to be a 30 minute tempo at 7’57” pace with warm up and cool down, but I just fancied this route - not least for the sunrise at its highest point.

Although my average pace was 8’39”, the GAP wasn’t far off target pace for 30 minutes and I sustained it for the whole run. All in all, OK.

Strava Athlete Intelligence

Solid progression run on Avenida de la Reserva, getting faster with each mile and hitting your highest relative effort in recent weeks.

Your Avenida de la Reserva run was a standout performance, clocking in faster than your typical pace and hitting a higher relative effort of 141. You progressively picked up speed throughout the run, with later miles dropping to sub-8:00 pace, showing strong finishing power. Your heart rate stayed mostly in the threshold zone, indicating a solid, challenging effort.

Really enjoyed this one. The hills make an easy run a little more of a challenge, which is a good thing.

Strava Athlete Intelligence

Strong run with a progressive pace, pushing into higher heart rate zones and finishing fast with an impressive final mile sprint.

Your Valderrama run shows a solid performance, slightly faster than your 30-day average pace. You ramped up intensity throughout the run, with the last mile at a tempo pace and a quick final sprint.

Your heart rate peaked at 176 bpm, indicating a challenging effort that pushed you into higher intensity zones.

Felt stronger today - at least for the first 80%. My rate was very low and despite a disturbed night‘s sleep, I felt rested and energised. Slight twinge in the right hip flexor, but something of nothing so not really concerned.

Strava Athlete Intelligence

Solid 7.6-mile run with a faster pace than your 30-day average, hitting a segment achievement and maintaining steady endurance zones.

Your Paseo del Parque run was a solid performance, clocking in faster than your 30-day average pace at 8:59 /mi. You crushed a segment achievement and logged your longest run in two weeks, with elevation gain slightly above your typical range. Your heart rate stayed comfortably in the moderate zone, suggesting a steady, controlled effort.

A little warmer than last week, but after a week of no running and yoga, I spent most of the run feeling guilty - rather than enjoying being out!

Strava Athlete Intelligence

Solid Valderrama route run with a challenging elevation profile, pushing into higher heart rate zones and finishing strong with a faster final mile.

Your Valderrama run showed some interesting dynamics - you were slightly slower than your 30-day average at 9:24/mi, but maintained a solid effort with a relative effort of 63. The route included significant elevation changes, with your fourth mile being the fastest at 8:51/mi, likely due to a downhill section. Your heart rate peaked at 172 bpm, indicating an intense workout.